Air Fryer Cauliflower Parmesan

An air fryer is a versatile kitchen appliance that cooks food by circulating hot air, producing a crispy, fried texture with minimal oil. It’s perfect for creating healthier versions of fried and baked dishes while retaining flavor and texture.

Ingredients (Serves 4):

• 1 large head of cauliflower (cut into 1-inch thick slices or “steaks“)
• 1 cup breadcrumbs (panko or Italian-style)
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 large eggs (beaten)
• 1 cup marinara sauce (store-bought or homemade)
• 1 cup shredded mozzarella cheese
• 2 tablespoons olive oil or cooking spray

Instructions:

1. Prepare the Cauliflower:
   • Preheat your air fryer to 375°F (190°C).
   • Cut cauliflower into thick steaks or large florets, ensuring even slices for uniform cooking.
2. Set Up Breading Station:
   • In one bowl, whisk the eggs.
   • In another bowl, combine breadcrumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper.
3. Bread the Cauliflower:
   • Dip each cauliflower piece into the beaten eggs, then coat with the breadcrumb mixture, pressing lightly to adhere.
4. Air Fry the Cauliflower:
   • Spray the air fryer basket with olive oil or cooking spray.
   • Place the breaded cauliflower in the basket in a single layer (cook in batches if needed).
   • Air fry for 10-12 minutes, flipping halfway, until golden brown and crispy.
5. Add Marinara and Cheese:
   • Top each cauliflower piece with a spoonful of marinara sauce and shredded mozzarella.
   • Return to the air fryer and cook for an additional 2-3 minutes, or until the cheese is melted and bubbly.
6. Serve:
   • Garnish with fresh basil or extra Parmesan cheese, and serve hot.

Nutritional Information (Per Serving):

• Calories: ~280
• Carbohydrates: ~20g
• Protein: ~12g
• Fat: ~16g
• Fiber: ~4g
• Sodium: ~680mg

Note: Nutritional values may vary based on specific ingredients and portion sizes.

Recipe Cook Time:

• Preparation Time: 10 minutes
• Cook Time: ~15 minutes
• Total Time: ~25 minutes

Key Features:

1. Healthier Cooking: Uses up to 80% less oil compared to traditional frying.
2. Quick & Efficient: Reduces cooking time with high heat and rapid air circulation.
3. Versatile: Can fry, bake, grill, and roast a variety of foods.
4. Easy Cleanup: Non-stick baskets and dishwasher-safe components simplify cleanup.
5. Compact Design: Fits conveniently on most countertops.

Caption Ideas:

• “Golden, crispy, cheesy perfection! 🍽️ Try this Cauliflower Parmesan in your air fryer for a healthy, delicious twist on comfort food! 🌱 #AirFryerRecipes”
• “Who needs meat when you have this irresistible Cauliflower Parmesan? Crispy, cheesy, and ready in minutes! 🥦🍝 #VeggieDelights”
• “Skip the guilt, not the flavor! This Air Fryer Cauliflower Parmesan is your new go-to for healthy indulgence. 😍 #HealthyEats”
• “A classic Italian favorite with a veggie twist—Cauliflower Parmesan, air-fried to perfection! 🍕🥦 #MeatlessMonday”
• “Cauliflower never tasted so good! 🍽️ Air Fryer Cauliflower Parmesan is crispy, cheesy, and oh-so-satisfying! #QuickMeals”

Would you like additional variations, such as gluten-free or vegan options?