Air Fryer Roasted Cauliflower

Discover how air frying transforms cauliflower into perfectly golden, crispy, tender florets! This easy roasted cauliflower recipe crisps up a nutritious veggie side without a lot of oil or hassle. With just 1 tsp oil, salt, pepper and an air fryer, you’ll have the whole family flipping for irresistibly crunchy, caramelized cauliflower in 18 minutes. Gluten-free and versatile for keto and paleo bowls too!

Guys, I’m low key freaking out right now. I just discovered the most insanely delicious way to roast cauliflower and I can’t wait to share it with you. 🤤 Grab your air fryer and get ready for crispy, crunchy veggie perfection!

Now I know some of you might turn your nose up at cauliflower, but hear me out. With just a little air fryer magic, this humble little vegetable transforms into an irresistible snack you won’t be able to stop munching. I’m telling you, air fried cauliflower is my new healthy obsession!

Crunchy, Crazy Delicious Roasted Cauliflower – But Made In an Air Fryer

I love me some roasted veggies but let’s face it – all that oily roasted cauliflower dripping in olive oil isn’t doing any favors for your waistline. 👎 That’s why I was thrilled to try out this easy, peasy air fryer method instead.

In just minutes, you can air fry cauliflower florets to crispy, golden brown perfection with hardly any oil at all! We’re talking tender on the inside with beautifully caramelized crunchy edges that will have you swooning from the very first bite. 🤤

I like to sprinkle the cauliflower with just a pinch of salt, pepper, and paprika before air frying until perfectly crisp-tender. The natural sweet nuttiness of the cauliflower really sings when you air fry it. But you do you – play around with different seasonings to customize the flavour.

Make the Whole Fam Happy With Air Fryer Cauliflower

The best part about air fryer roasted cauliflower is it makes everyone happy! Kiddos will gobble up this crispy treat. Adults appreciate a vegetable side that’s actually exciting to eat. And the crunch fiends among us get that irresistible texture contrast without derailing healthy eating goals.

My air fryer has literally become my favorite kitchen gadget. I throw everything in there from brussels sprouts to chickpeas to broccoli. But cauliflower might just take the air fried veggie crown!

It makes for the perfect crunchy base for grain bowls and buddha bowls too. I’ll often do up a big batch of crispy cauliflower rice or cauliflower tots in my air fryer while prepping the rest of my bowl. Delish!

Top Health Benefits of Cauliflower

Here are some of the top health benefits of cauliflower:

1. High in Vitamins and Minerals – Cauliflower is packed with vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium, manganese, and phosphorus. This makes it an incredibly nutritious vegetable.
2. Excellent Source of Antioxidants – It contains high levels of antioxidants like kaempferol, quercetin, rutin, cinnamic acid and beta-carotene which help fight free radicals and inflammation. This may lower risk of chronic illnesses.
3. Supports Heart Health – The anti-inflammatory compounds in cauliflower help promote proper blood flow and prevent plaque buildup in arteries and blood vessels which keeps your cardiovascular system healthy.
4. Boosts Brain Health – The choline compound found in cauliflower improves memory, learning and brain development, especially during pregnancy and infancy. The anti-inflammatory effects also help prevent cognitive decline.
5. Aids in Digestion – The high fiber content in cauliflower relieves constipation by promoting regular bowel movements. Fiber also helps foster a healthy gut microbiome which improves digestion.
6. Helps Prevent Cancer – Sulforaphane and indoles, two compounds in cauliflower, have been found to stop tumor growth by eliminating carcinogens and promoting DNA repair. Consuming cauliflower may lower risk of colon, bladder and prostate cancers.
7. Supports Weight Loss Goals – With low carbohydrates, high fiber and density, cauliflower is the perfect weight loss food. It satisfies hunger, regulates blood sugar, boosts fat burning potential, and prevents overeating and unhealthy weight gain.

Pro Tips to Air Fryer Roasted Cauliflower

Roasting cauliflower in the air fryer couldn’t be much easier. But I’ve picked up a few tips and tricks to take it from good to great along the way! Here’s the step-by-step to crispy air fryer cauliflower success:

• Chop your fresh cauliflower florets into equal sized pieces so they cook evenly. Don’t cut them too small or they’ll burn.
• Do not overcrowd the air fryer basket. leave enough space between the florets so that they cook evenly.
• Toss the cauliflower florets lightly in just a teaspoon or two of olive or avocado oil (or whatever oil you prefer). This gives just enough coating for the air frying magic without going overboard.
• Sprinkle lightly with salt and whatever spices you fancy – I like the trifecta of salt, pepper and paprika but do your thing!
• Arrange florets in a single layer in the air fryer basket. Be careful not to overcrowd or they’ll steam instead of fry.
• Setting the air fryer temperature is crucial. Air fryer temp to be set to 180°C (360°F) and cook for 20 minutes, shaking the basket halfway through. Keep an eye on it towards the end to avoid burning. You can increase the heat to 200°C which will reduce the cooking time but sometimes that may result in browning the cauliflower on the outside too quickly before the inside gets cooked. But if you prefer that texture, go for it. 13 minutes at 200°C (390°F) will be perfect.
• Once darkened to a nice, golden brown with crispy edges, remove immediately and enjoy! Dip in hummus, creamy sriracha sauce, guac, ranch – whatever floats your boat! 😋

Getting Started with Cauliflower

First, pluck off and discard any leaves surrounding the head of cauliflower. Rinse the cauliflower under cool water, making sure to rub away any grit or debris clinging to it. Pat the cauliflower very dry using clean paper towels or a fresh kitchen towel—getting rid of as much moisture as possible.

Next, place the cauliflower head-side down on a cutting board. Trim off the very bottom of the thick stem so it can stand upright without wobbling. Halve the cauliflower lengthwise straight through the core using a sharp chef’s knife. Then, angle your knife to slice the core out from each half. The florets should naturally break apart into bite-sized pieces with some coaxing from your knife tip if needed.

Now your cauliflower is prepped and ready!

Blanching the Cauliflower Florets

Add 25 cauliflower florets to a heatproof bowl or pot. Pour enough freshly boiled water over the florets to completely submerge them all. The hot water will lightly cook the cauliflower while still retaining a nice crunchy texture when roasted.

Make sure all of the florets are fully immersed in the hot water as you want them evenly blanched. Let them sit for just 2-3 minutes.

Drain the quickly blanched florets well in a colander. Give the colander a shake to remove excess moisture. The cauliflower is now ready for the oven! Roast as your recipe directs.

Blanching first helps intensify the caramelized flavor and crispy edges once roasted. It’s an easy extra step that makes all the difference for irresistible air fryer cauliflower!

How to Season Cauliflower

After you’ve cut the cauliflower into florets. Place the florets in a bowl so it’s easier to season. Drizzle with olive oil, and use your favorite seasonings. I usually go for chilli powder, smoked paprika, garam masala, garlic powder, salt, and pepper. In this recipe we are using a different set of seasonings. Please see the recipe card for more details.

Step-by-Step Guide to Air Fryer Roasted Cauliflower

Prep Time: 10 mins

Cook Time: 20 mins

Other Seasoning Variations

Here are some delicious ways to season cauliflower:

• Toss florets in olive oil, salt, pepper, and garlic powder/salt. Add cayenne or paprika for extra flavour.
• Make a breadcrumb mixture with panko, parmesan, salt, Italian seasoning and parsley. Dip florets in beaten egg, then breadcrumbs. Roast.
• Whisk together oil, curry powder, turmeric, cumin, garlic powder for Indian-flavored cauliflower bites.
• For Mexican-style, sprinkle with chili powder, cumin, oregano, cilantro, lime juice and grated cotija cheese.
• Coat roasted cauliflower with Buffalo sauce. Sprinkle with ranch dressing and crumbled blue cheese.
• Toss raw florets in maple syrup, Dijon mustard, thyme, salt and pepper before roasting.
• For sweet and spicy, use sesame oil, rice vinegar, brown sugar, crushed red pepper and sesame seeds.

The possibilities are endless! Play with your favorite herbs, spices, cheeses and sauces to give basic cauliflower an exciting flavour makeover.

Enjoy Guilt-Free Air Fryer Cauliflower Glory! 🧈

Friends, I’m excited for you to try out this crazy simple way of roasting cauliflower in the air fryer yourself. It’s become my new go-to for a quick and tasty veggie side dish that feels special. With just minutes of actual work for such crunchy, irresistible flavor payoff, this healthy cauliflower recipe is about to become your latest obsession too. Enjoy!

Let me know if you give this crispy air fryer cauliflower a whirl or have any other favorite ways to roast up this versatile veggie. I always love hearing your kitchen stories and recipe tweaks! Now excuse me while I go munch on another batch… 😜