Air Fryer Parmesan Crusted Cauliflower – Crispy, Cheesy, and Full of Flavor
Air Fryer Parmesan Crusted Cauliflower – Crispy, Cheesy, and Full of Flavor
Looking for a healthy, crave-worthy side dish that hits the spot every time? This Air Fryer Parmesan Crusted Cauliflower is the answer. It delivers that perfect crispy bite with cheesy, garlicky flavor and minimal oil—all in under 20 minutes. Whether you're new to air frying or already obsessed, this recipe is one of the best air fryer cauliflower dishes out there. Perfect as a snack, side dish, or appetizer, it's gluten-free, low-carb, and bursting with flavor. Think: golden, crispy edges, tender insides, and that irresistible blend of garlic powder and Italian herbs. Add it to your weekly meal prep or impress guests with a guilt-free cheesy treat.
Recipe at a Glance
· Prep Time: 5 minutes
· Cook Time: 15 minutes
· Total Time: 20 minutes
· Servings: 4
· Calories: 160 per serving
· Protein: 8g per serving
Why You’ll Love This recipe
· Super crispy without deep frying.
· Easy and quick air fryer recipe.
· Gluten-free and low-carb friendly.
· Cheesy, garlicky, herby flavor profile.
· Only a handful of ingredients.
· Perfect for snacking, appetizers, or meal prep.
· Family-approved and perfect for picky eaters.
· Great way to make air fryer cauliflower bites.
· Ideal for vegetarians and keto-friendly diets.
Ingredients
· 1 head of cauliflower (approx. 1 lb), cut into florets
· 1.5 cups parmesan cheese, finely grated
· 2 teaspoon pepper
· 1½ teaspoons Italiano Spice or Green Goddess Spice blend
· 1 teaspoon garlic powder
· 2 teaspoon salt
· 1 tablespoon olive oil
Instructions
1. Prep the Cauliflower: Wash and thoroughly dry the cauliflower. Cut into evenly sized florets for consistent cooking.
2. Season the Florets: In a large mixing bowl, toss cauliflower with olive oil, salt, pepper, garlic powder, and Italiano spice until well coated.
3. Add Parmesan: Sprinkle in the parmesan cheese and toss again so that all florets are coated with a cheesy crust.
4. Preheat Air Fryer: Preheat your air fryer to 390°F (200°C).
5. Air Fry: Place the cauliflower florets in a single layer in the air fryer basket. Cook for 13–15 minutes, shaking halfway through for even crispiness.
6. Serve: Remove when golden and crispy. Serve hot with your favorite dipping sauce or as-is!
Nutrition
· Calories: 160
· Protein: 8g
· Fiber: 3g
Tips & Customizations
· Low Oil Version: Use olive oil spray for even lighter results.
· Vegan Option: Substitute parmesan with nutritional yeast or vegan cheese.
· Spicy Kick: Add red pepper flakes or cayenne to the spice mix.
· Buffalo Style: Toss cooked cauliflower in buffalo sauce for a spicy twist.
· Whole Cauliflower Head: Slice into steaks and follow the same instructions for a show-stopping main.
· Frozen Cauliflower Florets: Thaw and dry well before seasoning.
Meal Prep & Storage
Make Ahead: Chop and season cauliflower ahead of time. Store in airtight container up to 2 days before cooking.
Storage: Store leftovers in the fridge for up to 3 days.
Reheat: Reheat in the air fryer at 350°F for 5 minutes to restore crispiness.
Freezer Friendly: Freeze seasoned florets before cooking, then cook straight from frozen—just add 3–5 minutes to cook time.
Frequently Asked Questions
Q: Can I use a whole head of cauliflower in the air fryer?
A: Yes! Slice into steaks or large chunks for a dramatic presentation. Adjust cook time as needed.
Q: How do I get ultra crispy cauliflower?
A: Dry the cauliflower completely and don’t overcrowd the air fryer basket. Shake halfway through!
Q: Is this recipe good for kids?
A: Absolutely. The cheesy flavor and crispy texture make it a hit with picky eaters.
Q: Can I make this without cheese?
A: Yes. Skip the cheese and use extra seasoning or nutritional yeast for a dairy-free version.
Q: Can I use frozen cauliflower?
A: Yes, but thaw and dry completely to avoid soggy results.
Final Thoughts
This crispy air fryer parmesan crusted cauliflower is one of those recipes that will become a go-to in your kitchen. It’s quick, easy, and bursting with flavor, all while staying low-carb and gluten-free. From weeknight sides to party appetizers, it's versatile enough to suit any occasion. Plus, it's a fantastic way to introduce more veggies into your diet without sacrificing flavor or crunch. Try it once, and it might just become your favorite air fryer cauliflower recipe ever!
Tried this recipe? Let us know what you think and leave a comment below—What twists would you make?
“Cauliflower is a great swap in so many comfort food dishes.”
