Air Fryer Cauliflower Rice is a quick, nutritious, and low-carb dish that comes out fluffy and slightly crispy. It’s a perfect alternative to traditional rice for a healthy and light meal.
Recipe
Ingredients (Serves 4):
- 1 medium head of cauliflower (or 3 cups store-bought cauliflower rice)
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- Optional garnish: chopped parsley, lime wedges, or grated parmesan
Instructions:
- Prepare the cauliflower rice:
- If using a whole cauliflower head, cut it into florets.
- Place the florets in a food processor and pulse until they resemble rice-sized grains. Do not over-process.
- Season the rice:
- In a bowl, toss the cauliflower rice with olive oil, garlic powder, onion powder, salt, and pepper. Mix well to coat evenly.
- Preheat the air fryer:
- Set the air fryer to 350°F (175°C).
- Cook the cauliflower rice:
- Place the seasoned cauliflower rice in the air fryer basket in a thin, even layer.
- Air fry for 8-10 minutes, shaking or stirring halfway through, until the rice is lightly crispy and golden.
- Serve:
- Remove the cauliflower rice from the air fryer. Garnish with fresh parsley or grated parmesan, if desired.
- Serve warm as a side dish or use it as a base for stir-fries, burrito bowls, or curries.
Preparation Time
- Prep time: 5 minutes
- Cook time: 10 minutes
- Total time: 15 minutes
Nutritional Breakdown (Per Serving):
- Calories: 60 kcal
- Protein: 2g
- Fat: 3g
- Saturated Fat: 0.5g
- Carbohydrates: 6g
- Fiber: 2g
- Sodium: 150mg
Key Notes
- Do not overcrowd the air fryer basket; this ensures even cooking.
- For extra flavor, add a splash of soy sauce or sprinkle curry powder before air frying.
- Cauliflower rice can be stored in the refrigerator for up to 3 days and reheated in the air fryer.
Enjoy this light and healthy Air Fryer Cauliflower Rice—perfect for a quick meal or as a low-carb side dish! 🥦✨