Roasted cauliflower is a simple yet incredibly flavorful dish that is perfect as a side or a snack. The beauty of making roasted cauliflower in the air fryer is that you achieve a crispy, caramelized exterior while keeping the interior tender without the need for excessive oil. Using just a few ingredients, this air fryer version of roasted cauliflower takes minimal time, making it a go-to dish for a healthy meal.
The air fryer works by circulating hot air around the cauliflower, creating a crispiness on the outside while maintaining the veggie‘s natural flavor and nutrients. Roasted cauliflower is a versatile vegetable that can be spiced up in countless ways, from savory garlic and rosemary to a spicy curry or lemon and herbs. With this method, you’ll have a delicious, low-calorie dish that feels indulgent despite its healthy ingredients.
This recipe is a great option for those looking to reduce their calorie intake, and it’s an excellent choice for anyone following vegetarian, vegan, or gluten-free diets. The crispy bits of cauliflower are especially satisfying, making it a perfect addition to any meal or a stand-alone snack. The air fryer significantly cuts down on cooking time and reduces the oil typically required in traditional roasting methods, making it a healthy, efficient alternative. Whether you’re preparing a quick lunch, side dish, or snack, roasted cauliflower in the air fryer will undoubtedly become a favorite in your kitchen.
Roasted Cauliflower
Ingredients
- 1 medium head of cauliflower
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika optional
- Salt and pepper to taste
- Fresh parsley or herbs for garnish optional
Instructions
- Prepare the cauliflower: Wash the cauliflower thoroughly and remove the outer leaves. Cut the cauliflower into small florets, ensuring they are of even size for uniform cooking.
- Season the cauliflower: Place the cauliflower florets into a large mixing bowl. Drizzle with olive oil and sprinkle with garlic powder, smoked paprika, salt, and pepper. Toss the florets until they are well coated with the seasoning.
- Preheat the air fryer: Preheat your air fryer to 375°F (190°C) for about 3 minutes to ensure an even cooking temperature.
- Cook the cauliflower: Transfer the seasoned cauliflower florets into the air fryer basket. Spread them out in a single layer for the best crispiness. Air fry at 375°F (190°C) for 12-15 minutes, shaking halfway through the cooking time to ensure even roasting.
- Serve and garnish: Once the cauliflower is golden brown and crispy, remove it from the air fryer and serve immediately. Garnish with fresh parsley or herbs of your choice for extra flavor.
Video
Notes
- For extra flavor, you can experiment with different seasonings like cumin, turmeric, or curry powder.
- Ensure the cauliflower florets are evenly sized so they cook at the same rate.
- For a cheesy version, sprinkle nutritional yeast over the cauliflower in the last few minutes of cooking.
Nutrition
Health Benefits of Roasted Cauliflower
Roasted cauliflower in the air fryer is not only a delicious dish, but it’s also packed with several health benefits. Cauliflower is a low-calorie vegetable, making it an excellent choice for those looking to maintain or lose weight. A cup of cauliflower contains around 25 calories and is rich in dietary fiber, which helps support healthy digestion and keeps you feeling full for longer.
Cauliflower is also high in vitamin C, an antioxidant that supports immune function, skin health, and reduces inflammation. The vegetable is a good source of antioxidants like sulforaphane, which has been linked to cancer prevention and protection against chronic diseases. In addition to vitamin C, cauliflower provides important minerals such as potassium and magnesium, which support heart health and muscle function.
This recipe is a perfect addition to any diet, especially for those following plant-based or gluten-free eating plans. The air fryer method retains all of cauliflower’s natural nutrients, while using minimal oil ensures the dish stays low in fat. Whether you’re looking for a side dish, snack, or main course, roasted cauliflower is a flavorful and nutrient-packed option to enhance your meal.
1 comment
This roasted cauliflower recipe is fantastic! I love how crispy it gets without using much oil. It’s now a staple in my weekly meal prep. Thanks for the easy, healthy recipe!