Looking for a quick, easy, and delicious way to make cauliflower more exciting? Let’s be honest—cauliflower can sometimes be a bit, well, plain. But this Air Fryer Cauliflower recipe is here to change that! With a perfect blend of spices and the convenience of the air fryer, you’ll have a healthy side dish in under 15 minutes that’s flavorful and anything but boring. Whether you’re prepping for a meal or need a quick snack, this recipe will make cauliflower your new favorite.
What Makes This Recipe Special
- Fast & Easy: Ready in under 15 minutes—ideal for weeknight meals or quick snacks.
- Healthy & Flavorful: This dish is packed with nutrients and seasoned to perfection.
- Versatile Side Dish: Goes great with almost any main course or as a snack on its own.
- Perfect Texture: Air fried to give you tender cauliflower with just the right amount of crisp.
Jump to:
- What Makes This Recipe Special
- Ingredients Needed
- How to Cut Cauliflower for Air Frying
- How to Make Air Fryer Cauliflower (Step-by-Step Instructions)
- How to Roast Cauliflower in the Oven
- Expert Tips
- Serving Suggestions
- Storage and Reheating
- Variations
- FAQ
- Related Recipes and Pairings
- Nutritional Information
- Equipment
- Air Fryer Roasted Cauliflower | Easy Oven Option Included
Ingredients Needed
- 1 Head Cauliflower
- 2 Tbsp. Avocado Oil (You can substitute olive oil)
- 1/2 tsp. Sea Salt
- 1/4 tsp. Black Pepper
- 1/2 tsp. Garlic Powder
- 1/2 tsp. Smoked Paprika
- 1/2 tsp. Ground Turmeric
- 1/2 tsp. Sumac
Can you air fry cauliflower without oil?
Yes, you can air fry cauliflower without oil, but it may not get as crispy. Oil helps the seasonings stick and adds that roasted texture. If you prefer oil-free, you can spritz the florets with water or light broth.
How to Cut Cauliflower for Air Frying
- Step 1: Start by removing the leaves and trimming the stem from the bottom of the cauliflower. This helps the cauliflower sit flat on the cutting board.
- Step 2: Cut the cauliflower in half vertically, right through the core.
- Step 3: Remove the core from each half by cutting around it in a triangular shape. Once the core is out, the florets will separate easily.
- Step 4: Break or cut the larger florets into bite-sized pieces, making sure they are roughly the same size for even cooking.
Can you cut cauliflower ahead of time?
Yes, you can cut cauliflower ahead of time and store it in the fridge for up to 3 days in an airtight container. This makes meal prep even easier!
How to Make Air Fryer Cauliflower (Step-by-Step Instructions)
Step 1: Add the florets to a large bowl.
Step 2: Drizzle with avocado oil (or olive oil) and add sea salt, black pepper, garlic powder, smoked paprika, ground turmeric, and sumac. Toss until the cauliflower is well-coated in oil and spices.
Step 3: Preheat your air fryer to 390°F (if necessary). Place the seasoned cauliflower in a single layer in the air fryer basket.
Step 4: Air fry for 8-12 minutes, shaking or turning halfway through for even cooking. Check for doneness at the 8-minute mark.
How to Roast Cauliflower in the Oven
If you prefer to roast cauliflower in the oven, here’s how you can do it:
- Step 1: Preheat your oven to 400°F (200°C).
- Step 2: Prepare the cauliflower the same way by cutting it into florets and seasoning with oil, salt, pepper, garlic powder, smoked paprika, turmeric, and sumac.
- Step 3: Spread the seasoned cauliflower florets in a single layer on a baking sheet lined with parchment paper.
- Step 4: Roast for 25-30 minutes, flipping halfway through, until the cauliflower is golden brown and tender.
Expert Tips
- Cut Uniformly: Ensure your florets are similar in size for even cooking.
- Don’t Overcrowd: Leave space between the florets in the air fryer basket so they can roast evenly.
- Flip Halfway: Shaking or turning the cauliflower halfway through ensures even browning.
- Preheating Tips: Preheating isn’t always required, but it can help the cauliflower cook faster and crispier.
Do I need to preheat the air fryer for cauliflower?
Preheating isn’t necessary for all air fryers, but it can help speed up cooking. Some models, like the Instant Pot Vortex, preheat automatically.
Serving Suggestions
- Pair with grilled chicken, steak, or tofu for a balanced meal.
- Toss into salads or grain bowls for extra texture and flavor.
- Serve with dipping sauces like tahini, ranch, or spicy aioli for a snack.
Storage and Reheating
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in the air fryer at 350°F for 3-5 minutes to restore crispiness, or microwave for a softer texture.
Variations
- Spicy: Add 1/4 tsp. cayenne pepper for heat.
- Cheesy: Toss with Parmesan or nutritional yeast before air frying.
- Lemon-Garlic: Squeeze fresh lemon juice and sprinkle extra garlic powder after cooking for a zesty finish.
FAQ
Cauliflower typically takes 8-12 minutes in the air fryer at 390°F. Start checking at 8 minutes to prevent overcooking, and adjust the time based on your air fryer model.
Yes, frozen cauliflower works in the air fryer, but it will need an extra 3-4 minutes of cooking time. Be sure to shake halfway for even cooking.
For the best texture, set your air fryer to 390°F. This allows the cauliflower to roast and become tender without overcooking.
If your cauliflower isn’t crispy, it could be due to overcrowding or not cooking long enough. Make sure to leave space between the florets and check cooking time for your air fryer model.
Yes, olive oil is a great substitute. Avocado oil has a higher smoke point, but olive oil will still give you a delicious roasted flavor.
Related Recipes and Pairings
- Roasted Garlic in the Air Fryer
- A perfect complement to any dish, this air fryer roasted garlic adds a burst of flavor to your meals.
- Air Fryer Fried Chicken
- Crispy, juicy fried chicken made easy in the air fryer. It pairs wonderfully with roasted cauliflower for a complete meal.
- Instant Pot Eye Round Roast Beef (Deli Style)
- Tender, flavorful roast beef cooked to perfection in the Instant Pot. Ideal for sandwiches or as a main dish alongside cauliflower.
- Easy Mediterranean Cucumber Salad
- A refreshing, healthy side dish to pair with your roasted cauliflower for a light and balanced meal.
- Oven Roasted Tri-Tip Recipe
- This juicy, flavorful tri-tip pairs perfectly with roasted cauliflower for a hearty and satisfying dinner.
Nutritional Information
This Air Fryer Cauliflower is a low-calorie, nutrient-packed side dish. One serving (about 1 cup) contains approximately:
- Calories: 120
- Fat: 7g
- Carbs: 4-6g
- Protein: 3g
- Fiber: 4g
- Sodium: 287-300 mg
This nutritional breakdown will vary slightly depending on the size of the cauliflower and the amount of oil used.
There you have it—a quick, easy, and flavorful way to enjoy cauliflower using your air fryer! This Air Fryer Cauliflower recipe is perfect for busy weeknights or anytime you need a healthy side dish or snack. Whether you’re enjoying it solo or pairing it with your favorite meal, this roasted cauliflower is sure to become a household favorite. If you try this recipe, let me know in the comments how it turned out—I’d love to hear from you!
Equipment
I always do my best to list the equipment used and kitchen essential items that I use and love. I do earn a small affiliate commission for the sale of these products at NO COST TO YOU. Thank you so much for your support.
Instant Vortex 6QT XL Air Fryer
Air Fryer Liners – 8.5 Inches, 100pcs
Amazon Fresh Avocado Oil
Unpretentious Smoked Paprika
Eat Well Sumac Spice Powder
Air Fryer Roasted Cauliflower | Easy Oven Option Included
Ingredients
- 1 Head Cauliflower
- 2 Tbsp. Avocado Oil
- 1/2 tsp. Sea Salt
- 1/4 tsp. Black Pepper
- 1/2 tsp. Garlic Powder
- 1/2 tsp. Smoked Paprika
- 1/2 tsp. Ground Turmeric
- 1/2 tsp. Sumac
Instructions
- Cut the leaves off the bottom of the cauliflower and remove bottom part of stem so it can sit on cutting board.
- Cut cauliflower in half vertically.
- Cut out core of each half and florets come right off.
- Add florettes to large bowl.
- Drizzle cauliflower with the olive oil and add all of the spices.
- Mix thoroughly with hands or use tongs until the florets are coated in oil and spices.
- Set air fryer to 390°F.
- Add cauliflower to air fryer basket.
- Preheating is not necessary. With my air fryer it took eight minutes without preheating. Most air fryers are probably going to take 12 minutes if not preheating.
- Start checking for doneness after 8 minutes.
- If you are using Instant pot, Vortex there is no need to preheat. Set timer to 7 minutes cooking time.
- Turn cauliflower halfway through cooking time.
