This air-fried crispy cauliflower delivers the perfect combination of tenderness and crunch, with a cheesy, garlic-infused coating. It’s a delicious, healthy dish that’s ideal as a side, snack, or appetizer. The air fryer ensures a perfectly golden, crispy coating with less oil, making this a lighter alternative to traditional roasting.
Ingredients (Serves 4-6)
For the Cauliflower:
1 head of cauliflower, cut into florets
3 slices of lemon
A handful of dill
1 cup (100 g) panko breadcrumbs
1 clove garlic, minced
¾ cup (95 g) all-purpose flour
3 eggs, whisked
3 tablespoons (45 ml) olive oil
1 teaspoon Italian herbs
A handful of chopped parsley
¾ cup (65 g) grated Parmesan cheese
Salt and ground black pepper to taste
For the Sauce:
¾ cup (180 ml) sour cream
½ cup (120 ml) plain yogurt
Freshly chopped parsley
Salt and ground black pepper to taste
Lemon juice to taste
Nutritional Information (Per Serving)
Calories: 280
Protein: 9 g
Carbohydrates: 18 g
Fiber: 4 g
Sugars: 4 g
Fat: 18 g
Saturated Fat: 6 g
Cholesterol: 85 mg
Sodium: 420 mg
Step-by-Step Air Fryer Instructions
Step 1: Prepare the Cauliflower
Cut the cauliflower into similar-sized florets to ensure even cooking.
In a pot of boiling salted water, add the lemon slices, dill, and cauliflower florets. Boil for 3-4 minutes until slightly tender. Drain and set aside to cool.
Step 2: Make the Breadcrumb Mixture
In a large bowl, mix together the panko breadcrumbs, garlic, olive oil, Italian herbs, chopped parsley, and grated Parmesan cheese. Season with salt and pepper.
In separate bowls, place the flour and whisked eggs for dredging.
Step 3: Coat the Cauliflower
Dip each cauliflower floret in the flour, shaking off any excess.
Next, dip it into the whisked eggs.
Finally, coat it in the breadcrumb mixture, pressing the coating onto the cauliflower for even coverage.
Step 4: Air Fry the Cauliflower
Preheat the air fryer to 375°F (190°C) for 3 minutes.
Place the coated cauliflower florets in the air fryer basket in a single layer, making sure not to overcrowd them.
Air fry at 375°F (190°C) for 12-15 minutes, shaking the basket halfway through to ensure even cooking. The cauliflower should be golden brown and crispy when done.
Step 5: Prepare the Sauce
While the cauliflower is air frying, mix together the sour cream, yogurt, parsley, lemon juice, salt, and pepper in a small bowl. This tangy sauce pairs perfectly with the crispy cauliflower.
Step 6: Serve
Once the cauliflower is done, let it cool for a few minutes.
Serve the crispy air-fried cauliflower with the dipping sauce on the side, garnished with extra parsley if desired.
Tips for Perfect Air-Fried Cauliflower
Even Layering: Don’t overcrowd the air fryer basket, as this prevents the cauliflower from crisping properly. Cook in batches if needed.
Extra Crispiness: For extra crunch, spray the cauliflower with a bit of cooking spray before air frying.
Seasoning Variations: Feel free to add a pinch of smoked paprika or chili flakes for extra flavor.
This crispy, cheesy air-fried cauliflower is a fantastic way to enjoy a healthier, yet equally satisfying, version of your favorite roasted veggies!
Crispy Air-Fried Cauliflower with Parmesan & Garlic (per serving, assuming 6 servings):
Calories: 260
Protein: 10 g
Carbohydrates: 19 g
Fiber: 3 g
Sugars: 3 g
Fat: 17 g
Saturated Fat: 6 g
Cholesterol: 85 mg
Sodium: 420 mg
These values are approximations and can vary depending on the exact ingredients and brands you use, especially the amount of oil, Parmesan, and breadcrumbs. The air-frying method slightly lowers the fat content compared to traditional roasting or frying.
