A quick and savory low carb side, this air fryer cauliflower parmesan is a perfectly delicious side dish the whole family will love.
These seasoned, air fried bites of cauliflower are wonderful as is, but we're taking it up a level by sprinkling some parmesan cheese on top. Savory, quick, and easy – parmesan cauliflower bites are all this and more.
Betcha can't eat just one!
Why I Love This Recipe
A healthy snack option – This is better for you than chips, more exciting than plain carrot sticks, and it tastes pretty darn amazing, too.
Full of veggies – If there was ever a perfect side dish for picky eaters, this is it. Roasting changes the cauliflower's flavor, in the best possible way. You don't have to tell your family this is a healthy recipe!
Quick – On a busy day, an easy way to complete dinner takes a few minutes to make is such a win! Pair it with some pork chops or grilled chicken.
For a fun variation, try making buffalo cauliflower bites!
Ingredients
Simple ingredients are all you need to make this recipe.
- Cauliflower – medium head, or about 5-6 cups if you’re just using florets. If you have leftover cauliflower, try using in this low carb mashed cauliflower.
- Paprika powder, garlic powder, onion powder – you’ll coat the cauliflower in these seasonings before getting toasty.
- Italian seasoning – It’s generally made of oregano, rosemary, thyme, basil, and a few other common herbs and spices.
- Olive oil – you’ll also coat your cauliflower before frying it. Depending on the size of your cauliflower, you may need more than the amount listed in the recipe.
- Salt and pepper – just a sprinkle, to taste.
- Parmesan cheese – to sprinkle on the cauliflower after it’s done frying. This really rounds out the whole taste and is absolutely delicious!
How To Make Air-Fried Cauliflower
Step 1: Preheat your air fryer and prep your cauliflower. Preheat your air fryer to 400 F according to manufacturer instructions. (It’ll vary depending on the fryer.)
Trim the cauliflower head by cutting out the thick stem and removing the leaves. Cut the cauliflower into bite-size florets.
Season the cauliflower. In a large bowl or Ziploc bag, combine the cauliflower florets, oil, and spices. Make sure the cauliflower is coated nicely!
Transfer the cauliflower into the basket in a single layer.
Air fry for 7 minutes. Shake the air fryer basket halfway through a couple of times to ensure even frying.
The cauliflower should be slightly charred and crisp by that time. If you want it more charred, leave the cauliflower to air fry for a couple of more minutes.
Remove it from the air fryer and immediately sprinkle it with Parmesan cheese, then serve!
Variations
Give the cooked cauliflower a squeeze of lemon juice.
Use a different seasoning blend like zaatar spice or cajun seasoning.
How to store leftovers
Leftover cauliflower can be stored in an airtight container in the refrigerator for up to 4 days.
To reheat leftovers, you can microwave them or crisp them up in the air fryer.
To reheat in the air fryer, set the temp to 350°F and add the leftover cauliflower. Cook for 3-5 minutes until it is reheated. Keep an eye on it so it doesn't burn.
Note: If you find that the cauliflower is not as crispy as you would like it to be, you can reheat it for an additional minute or two at a higher temperature.
FAQs
These parmesan cauliflower bites taste good on their own or with your favorite dipping sauces. We like healthy ranch dressing or chipotle mayo.
They go well with main dish recipes like Air Fryer Pork Tenderloin and Instant Pot Country Style Ribs.
More Easy Air Fryer Recipes
- Air Fryer Jalapeno Poppers in Bacon
- Air Fryer Bratwurst
- Air Fryer Bacon Wrapped Asparagus
- Air Fryer Zucchini Fries
- Air Fryer Apple Crisp
I hope you'll try these air fryer cauliflower bites! They're a great addition to busy nights!
Air Fryer Cauliflower Parmesan
Ingredients
- 1 medium head cauliflower about 5-6 cups florets
- 1 tablespoon Italian seasoning
- 1 ½ teaspoons paprika powder
- ¼ cup olive oil or more if needed depending on the size of your cauliflower you may need a bit more oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and black pepper to taste
- 2 Tablespoons shredded Parmesan cheese
Instructions
- Preheat your air fryer to 400°F according to manufacturer instructions. (Mine was 400 F for 5 minutes)
- Trim the cauliflower head by cutting out the thick stem and removing the leaves. Cut into bite-size florets.
- In a large bowl combine cauliflower, oil, and spices (or you can use a zip lock bag for this). Make sure cauliflower is coated nicely.
- Once the air fryer is preheated, transfer the veggies into the basket in a single layer and air fry for 7 minutes shaking the basket halfway through a couple of times to ensure even frying. The cauliflower should be slightly charred and crisp by that time. If you want more charred, leave to air fry for a couple of more minutes.
- Remove from the air fryer and immediately sprinkle with Parmesan cheese.
Notes
Tips
The cauliflower should taste crisp and crunchy, not overcooked. The exterior should be slightly charred but not overly darkened. You only need 5-7 minutes to air fry it and then if needed to brown more fry for 2 or so minutes extra. Leftover cauliflower can be stored in an airtight container in the refrigerator for up to 4 days. To reheat leftovers, you can microwave them or crisp them up in the air fryer. To reheat in the air fryer, set the temp to 350°F and add the leftover cauliflower. Cook for 3-5 minutes until it is reheated. Keep an eye on it so it doesn't burn.Nutrition
This Farm Girl Cooks is not a dietician or nutritionist, and any nutritional information shared is an estimate. If calorie count and other nutritional values are important to you, we recommend running the ingredients through whichever online nutritional calculator you prefer. Calories and other nutritional values can vary quite a bit depending on which brands were used.
