This delicious Air Fryer Broccoli and Cauliflower Recipe with parmesan is tender on the inside and crisp on the outside. Made with fresh broccoli and cauliflower, doused in butter and savory spices, then air fried, this quick recipe is full of flavor. Low-carb and gluten-free, you’ll love this crispy broccoli and cauliflower air fryer recipe as an easy side dish, appetizer, or quick snack.
An air fryer is an incredibly easy and fast way to cook just about anything. You place the food in a fryer-style basket, hot air rapidly circulates all around the food, and a few minutes later, you have crisp food in less time than roasting in an oven and with a fraction of the calories and fat than deep-frying. Air-frying broccoli and cauliflower is a fast and flavorful way to get a healthy side dish bursting with nutrients, vitamin c, fiber, and antioxidants! These veggies will have the perfect texture; golden brown edges and a tender inside. You’ll love Cauliflower and Broccoli air fried!
Ingredients for Broccoli & Cauliflower Air Fryer Recipe
Fresh Broccoli – crowns or pre-chopped broccoli florets
Fresh Cauliflower – whole head or pre-chopped cauliflower florets
Butter – any butter will work; margarine, ghee, etc.
Garlic – freshly chopped cloves, jarred garlic, or garlic powder
Chili flakes – chances are you already have this in your spice cabinet
Paprika – either sweet or smoked, depending on your preference
Salt – any salt; there are so many varieties out there
Parmesan cheese – you want the cheese to melt, so use freshly shaved or grated parmesan
How to make air fryer broccoli and cauliflower
Step 1
Wash and cut the cauliflower and broccoli into bite-sized pieces. Smaller is best when using fresh broccoli and cauliflower in the air fryer. If the pieces are too big, you will end up with crunchy, burnt vegetables that are not tender on the inside. Place the florets into the air fryer tray.
TIP: Maintain consistency in the size of the pieces to ensure even cooking to achieve the perfect tender-crisp. If you aren’t familiar with chopping fresh broccoli and cauliflower, check out how to chop broccoli and cauliflower in florets.
Step 2
Chop up your garlic into small pieces. I like to use fresh garlic in a garlic press. You can also use a teaspoon of garlic powder instead of fresh garlic. Spread the garlic and chunk the butter onto the broccoli and cauliflower. Sprinkle on the salt, chili flakes, paprika, and all but a tablespoon of parmesan (you’ll use the rest for garnish). Toss the basket to coat the florets evenly.
Step 3
Cook for 20 minutes at 360F. You may need to cook the broccoli and cauliflower in batches depending on how much you’re making (place half into a large bowl if you need to batch cook). Check the veggies and shake the air fryer basket every 5 min or so. Cook time may vary from model to model, so keep an eye on it. Sprinkle on the remaining tablespoon of parmesan right before serving.
How to select the best broccoli and cauliflower for air frying?
Select broccoli with firm stems, crisp leaves, and tightly closed florets. It should be dark green. When choosing cauliflower, the head should be firm and tightly closed. They should be pale in color without dark spots. Never buy either if they are soft or have discoloration.
How to prepare broccoli and cauliflower for air frying?
Prep the broccoli by cutting off an inch or so of the stem and discard. Many people throw the broccoli stalk away. I say, use it! It has a great taste and is high in nutrition! Carefully peel the tough skins away from the stalk by running a pairing knife from the bottom up to the florets. Peel the tough skins up to the florets, then cut off at the florets. No need to peel the skins off the florets as they are thin and tender once cooked. I also remove any leaves. Cut the florets and stems into bite-sized pieces.
Prep the head of cauliflower but cutting off any leaves and cutting the cauliflower into quarters straight down the middle. Cut out the core from each quarter. Use your hands to separate the florets. Cut the florets into bite-sized pieces.
Place the prepped vegetables into a colander or large bowl and rinse well or soak for a few minutes, making sure any debris is removed. Pat dry with a clean kitchen towel or paper towel to reduce any remaining bacteria or pesticides.
Both broccoli and cauliflower are susceptible to mold growth, so only wash them before you use them.
Tip: I like to wash my produce in a mixture of 3 parts water to 1 part vinegar. I add water to my sink and vinegar; then I soak the broccoli and cauliflower florets for about 5 min before rinsing and patting dry.
Pro tips for air frying cauliflower and broccoli
Keep the pieces bite-sized in uniform pieces so that they cook evenly. Layer the vegetables in a single layer. Toss every 5 to 6 minutes and keep an eye on it to avoid burning it.
How long to air fry broccoli and cauliflower
Air fry your fresh broccoli and cauliflower mix for approximately 20 minutes, tossing the basket every 5 minutes to ensure all sides are air fried evenly and to keep it from burning.
What to serve with air-fried cauliflower & broccoli
- Marinated Grilled Chicken
- Keto Bunless Hamburger Recipe
- Steak
- Salmon Fillets
- Seasoned Pork Chops
- Scrambled Eggs
- Make it a main dish by eating it as a lettuce wrap
Variations to air-fried Cauliflower & Broccoli
- Use another type of pepper: black pepper, cayenne pepper, red pepper flakes, etc. Whatever you like and have on hand. You could omit the powered peppers completely and drizzle Sriracha upon serving.
- Play with the different varieties of paprika. Do you want it sweet or smokey?
- Drizzle some freshly squeezed lemon juice or lemon zest to enhance and combine the wonderful flavors in this healthy side dish.
- Add a teaspoon of parsley as a garnish.
- Add onion powder for more depth of flavor.
- If you are dairy-free or looking for other options besides butter, use avocado oil, ghee, coconut oil, vegetable oil, or olive oil.
How to store leftovers:
Store leftovers in the refrigerator for 3-5 days using an airtight container, a ziplock bag, or wrapped tightly in aluminum foil.
Yes, place a single layer of the air-fried broccoli and cauliflower on a baking sheet lined with parchment paper. Next, flash-freeze the veggies by placing the baking pan in the freezer for approximately 1 to 2 hours. This step prevents the veggies from freezing together in one big chunk, which makes it difficult to reheat later. Once the broccoli and cauliflower are frozen, transfer the mix to a freezer-safe plastic container or resealable freezer bag. You can freeze them together or divide them into individual servings.
How to reheat Roasted Broccoli and Cauliflower
In order to reheat this broccoli and cauliflower and keep it crispy, use the air fryer again. Use similar instructions as you did for cooking and reheat for about 2-3 minutes. Make sure to toss the veggies halfway through. Don’t use the microwave; it will make the vegetables soggy.
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Air Fryer Broccoli and Cauliflower Recipe
Equipment
Ingredients
- 1 medium sized broccoli 5.3oz
- 1 medium sized cauliflower 5.3oz
- ½ cup shredded or shaved parmesan
- 2 cloves garlic
- 1/3 cup butter
- ½ tsp salt
- 1 tsp chili flakes
- 1 tsp paprika
Instructions
- Cut broccoli and cauliflower into small pieces and place them in an air fryer. Work in batches if necessary.
- Chop garlic into fine pieces and add evenly with small chunks of butter
- Season with salt, chili flakes, and paprika. Add parmesan and toss until coated (leave 1 tbsp aside to garnish later)
- Depending on how much broccoli and cauliflower you may need to air fry in two batches. Cook for 20 minutes at 360F. You'll want to check the veggies and shake the basket every 5 min or so. Cook time may vary from model to model, so keeping an eye on it is always a good idea.
- Serve with remaining parmesan on top. Garnish with cauliflower leaves and chili flakes.
Notes
VARIATIONS FOR Air-FRIED Cauliflower & Broccoli
- Use another type of pepper: black pepper, cayenne pepper, red pepper flakes, etc. Whatever you like and have on hand. You could omit the powered peppers completely and drizzle Sriracha upon serving.
- Play with the different varieties of paprika. Do you want it sweet or smokey?
- Drizzle some freshly squeezed lemon juice or lemon zest to enhance and combine all of the wonderful flavors in this healthy side dish.
- Add a teaspoon of parsley as a garnish.
- Add onion powder for more depth of flavor.
- If you are dairy-free or looking for other options besides butter, use avocado oil, ghee, coconut oil, vegetable oil, or olive oil.
How to store leftovers:
Store leftovers in the refrigerator for 3-5 days using an airtight container, a ziplock bag, or wrapped tightly in aluminum foil.Can you freeze cauliflower and broccoli?
Yes, place a single layer of the air-fried broccoli and cauliflower on a baking sheet lined with parchment paper. Next, flash-freeze the veggies by placing the baking pan in the freezer for approximately 1 to 2 hours. This step prevents the veggies from freezing together in one big chunk, which makes it difficult to reheat later. Once the broccoli and cauliflower are frozen, transfer the mix to a freezer-safe plastic container or resealable freezer bag. You can freeze them together or divide them into individual servings.How to reheat roasted broccoli and cauliflower
Nutrition
