With this air fryer cauliflower recipe, this cruciferous vegetable will become much more palatable. This will be a great way to trick everyone into eating more healthy, high-fiber food. Show
Is Air Fryer Cauliflower Healthy?Yes, it is. For starters, because we’re using an air fryer to cook our cauliflower, we don’t need to use much oil. This helps reduce the amount of fat and cholesterol intake tremendously. To keep the amount of sodium within recommended limits, we’re leaving salt out of the recipe. Instead, we’re adding grated Parmesan cheese to season the cauliflower. We’re also serving our recipe with ketchup to give them more flavors. Keep in mind that ketchup is well-seasoned and loaded with sodium, so we only need a moderate amount. If you want to know more about your recommended daily sodium intake, check out our healthy eating guidelines. We also set limits on the amount of calories and saturated fat you should consume per day. Last but not least, cauliflower is a great source of fiber and nutrients. One serving can provide you with 80% of your recommended daily vitamin C intake and 4g of fiber. For more healthy cauliflower recipes, check out the following:
IngredientsHere are the main ingredients for today’s air fryer cauliflower recipe:
How to Cook Cauliflower in an Air FryerFirst, you will need to make a batter to coat the cauliflower. Our recipe makes a fairly thick batter that will cling onto the cauliflower without leaving much excess. Why do you need to make this batter? Because it will act as an adhesive to help breadcrumbs stick onto the cauliflower more easily. Once all the cauliflower florets are coated in batter and breaded, put them into a preheated air fryer. They only need 15 minutes to cook and become delicious, crispy, gold brown treats. Here is a summary of our recipe: Mix the batter. Coat the cauliflower. Bread the cauliflower. Cook the cauliflower. Garnish and serve. As always, you can find full ingredient measurements and detailed instructions in the recipe section below. How to Cook Frozen Cauliflower in an Air FryerIdeally, it’s best to let frozen cauliflower thaw before you coat and bread them. If you skip this step, the crust may not hold onto the cauliflower. Even if it does, the cauliflower will thaw slowly during the cooking process and release moisture. This extra moisture will go into the crust, making it lose its crispness or even become soggy. However, if you insist, you can cook the frozen cauliflower in the air fryer first and coat it later. How Long to Cook Frozen Cauliflower in an Air FryerThis cooking method only applies to frozen cauliflower that is straight out of the freezer:
In total, it would take about 20 minutes to cook frozen cauliflower. Our recipe may be simple, but it takes precision to achieve a perfectly crispy crust. With that in mind, here are a few tips for you:
How to Store and Reheat LeftoverNormally, we would recommend storing food in an airtight container. However, it may not be ideal to do the same for these air fryer cauliflower. It’s better to put them in a bowl and wrap it loosely with cling film. This will prevent the crust on the cauliflower from becoming too soggy. Once covered, they can last about seven days in the fridge. To reheat, put them in the air fryer for 5 minutes at 375°F. More Air Fryer Dinner IdeasIf you’re interested in other air fryer recipes as healthy as this one, we’ve got some seriously delectable ones:
Our air fryer cauliflower recipe is a great way to encourage everyone to eat more fiber. Let’s check out the ingredients and see how it’s made. Prep Time 15 mins Cook Time 15 mins Total Time 30 mins Course Side Dish Cuisine American Servings 4 servings Calories 220kcal
Nutrition Facts Air Fryer Cauliflower Recipe Amount Per Serving (1 serving) Calories 220 Calories from Fat 54 % Daily Value* Fat 6g9% Saturated Fat 3g19% Polyunsaturated Fat 1g Monounsaturated Fat 2g Cholesterol 15mg5% Sodium 285mg12% Potassium 488mg14% Carbohydrates 37g12% Fiber 4g17% Sugar 7g8% Protein 6g12% Vitamin A 424IU8% Vitamin C 71mg86% Calcium 71mg7% Iron 2mg11% * Percent Daily Values are based on a 2000 calorie diet. How do you cook Birds Eye breaded cauliflower in an air fryer?In a single layer, add your cauliflower to the air fryer basket. The single-layer will help with even cooking. Air fry at 400° F | 204° C for 15 minutes, shaking the basket every 5 minutes. Pair with a sandwich, or serve as an appetizer and enjoy!
Can I put frozen cauliflower wings in the air fryer?Add the frozen cauliflower wings in a single layer at the bottom of the air fryer basket. Set the timer for 12 minutes. At the halfway point, toss with tongs or by shaking the basket. Let cook for up to 6 minutes or longer depending on how crispy you like your cauliflower wings.
Can you air Fry Caulipower pizza?Air-fry the pizza at 360°F for 5 minutes, until the cheese is melted and browned. Let the pizza sit in the air fryer for a few minutes after it has finished cooking.
Can breaded cauliflower be frozen?After dredging and lining the florets on a parchment paper lined baking sheet, transfer the sheet to the freezer and freeze until solid, 1-2 hours. You can then transfer all the florets to a large airtight container or sealable freezer bag without having any stick together. They will last up to 1 year frozen.
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