Air-Fried Popcorn Cauliflower is a healthy and delicious alternative to traditional fried popcorn chicken. The cauliflower florets are lightly seasoned, coated in a crispy breadcrumb crust, and air-fried to perfection for a crispy, golden exterior and tender interior. This dish is perfect for snacking, appetizers, or a healthier side dish for your meals. The air fryer ensures they are crispy without the extra oil, making them a guilt-free indulgence!
Ingredients
- 1 medium cauliflower, cut into small florets
- 1 cup panko breadcrumbs
- ½ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- 1 teaspoon dried oregano or Italian seasoning
- 1 large egg, beaten
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Prepare the Cauliflower:
Wash and cut the cauliflower into small, bite-sized florets. Pat them dry to remove any moisture. - Prepare the Breading:
In a shallow bowl, combine panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, smoked paprika, oregano, salt, and pepper. In another shallow bowl, beat the egg. - Coat the Cauliflower:
Dip each cauliflower floret into the beaten egg, making sure it’s fully coated. Then, dredge the cauliflower in the breadcrumb mixture, pressing lightly to ensure it sticks. - Preheat the Air Fryer:
Preheat your air fryer to 375°F (190°C) for about 5 minutes. - Air Fry the Popcorn Cauliflower:
Lightly spray the air fryer basket with olive oil spray. Arrange the breaded cauliflower florets in a single layer in the basket, making sure they don’t overlap. Lightly spray the tops of the florets with olive oil for an extra crisp. Air fry at 375°F (190°C) for 12-15 minutes, flipping halfway through, until golden and crispy. - Serve:
Remove the cauliflower from the air fryer and serve immediately. You can drizzle with a bit of lemon juice or serve with a side of dipping sauce such as ranch or buffalo sauce.
Time
- Preparation Time: 10 minutes
- Cooking Time: 12-15 minutes
- Total Time: 22-25 minutes
Serves
- Makes about 4 servings (depends on portion size).
Nutritional Breakdown (per serving, approximate)
- Calories: 150-180
- Protein: 6g
- Carbohydrates: 18g
- Fiber: 4g
- Sugar: 4g
- Fat: 8g
- Saturated Fat: 2g
- Sodium: 300mg
Key Notes
- Cauliflower Prep: Make sure the cauliflower florets are evenly sized for uniform cooking. Patting the florets dry before breading helps achieve a crispier texture.
- Breadcrumbs: Panko breadcrumbs give a lighter, crispier crunch compared to regular breadcrumbs. You can use gluten-free breadcrumbs if needed.
- Crispy Tips: For extra crispiness, you can lightly spray the cauliflower florets with olive oil after breading and again halfway through cooking.
- Dipping Sauces: Serve these popcorn cauliflower bites with your favorite dipping sauces like ranch, buffalo sauce, or even a tangy yogurt-based dip for extra flavor.
- Storage: These are best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 2 days. Reheat them in the air fryer for a few minutes to restore their crispness.
- Vegan Option: To make this recipe vegan, use a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) and omit the Parmesan cheese or substitute with a vegan alternative.
Air-Fried Popcorn Cauliflower is a crispy, savory snack that’s light and healthy while still full of flavor. Perfect for those craving something crunchy and satisfying but without the guilt of deep frying! Enjoy these bites at your next party or movie night!