Craving a crunchy, flavour-packed snack that fits perfectly into your keto lifestyle? These Air Fryer Cauliflower Bites with Garlic Parmesan Crust are your answer. Cauliflower transforms into golden, crispy morsels with a savoury, cheesy coating—perfect for guilt-free snacking or as a tasty side.
Why choose cauliflower? It’s low in carbs, high in fibre, and soaks up flavours beautifully. The air fryer delivers a satisfying crunch without the need for flour or deep frying, keeping things light and keto-friendly. A blend of parmesan, garlic, and herbs creates a moreish crust that’s hard to resist.
Simply toss cauliflower florets in a seasoned parmesan mixture, air fry until crisp, and enjoy hot with your favourite dip. Ready in under 25 minutes, these bites are ideal for busy weeknights, party platters, or a quick, healthy snack.
At a glance
- Time: 25 minutes
- Difficulty: Easy
- Servings: 4
- Cost: Affordable
Macros (per serving)
- Protein: 7 g
- Fat: 10 g
- Carbs: 5 g
- Energy: 135 kcal
Ingredients
- 500g Cauliflower florets (Cut into bite-sized pieces)
- 60g Parmesan cheese (Finely grated)
- 2 tbsp Olive oil
- 1 tsp Garlic powder
- 1/2 tsp Paprika
- 1 tsp Dried mixed herbs
- 1/2 tsp Salt (Or to taste)
- 1/4 tsp Black pepper (Freshly ground)
Equipment Needed
- Air fryer
- Large mixing bowl
- Measuring spoons
- Small bowl
- Tongs
Steps
- Preheat your air fryer to 200°C for 3 minutes.
- In a large mixing bowl, toss the cauliflower florets with olive oil until evenly coated.
- In a small bowl, combine parmesan, garlic powder, paprika, dried herbs, salt, and black pepper.
- Sprinkle the parmesan mixture over the cauliflower and toss well to coat each piece thoroughly.
- Arrange the coated florets in a single layer in the air fryer basket. Avoid overcrowding for best crispiness.
- Air fry for 10 minutes, then shake the basket or turn the florets with tongs.
- Continue air frying for another 5–7 minutes, until golden brown and crisp at the edges.
- Serve hot, garnished with extra parmesan or fresh herbs if desired.
Allergens & Swaps
Allergens:
Recipe contains: dairy, none
Potential swaps:
- Parmesan cheese → Nutritional yeast — For a dairy-free version; flavour will differ
- Olive oil → Avocado oil — For a more neutral flavour
Serving Ideas
- Keto ranch dip – Creamy and cooling, balances the garlic parmesan crust.
- Spicy yoghurt dip – Adds a tangy, zesty contrast.
- As a side to grilled chicken – Complements protein mains for a complete meal.
Additional Info
Chefs Tips
- Pat cauliflower dry after washing to help the coating stick.
- Use freshly grated parmesan for best flavour and texture.
- Add a pinch of chilli flakes for a spicy kick.
Variations
- Add a pinch of curry powder for an Indian-inspired twist.
- Swap dried herbs for fresh chopped parsley or coriander.
- Toss with buffalo sauce after air frying for a spicy version.
Troubleshooting
- If bites are soggy, air fry in smaller batches and ensure florets are dry.
- If coating doesn’t stick, add a little more oil or press parmesan onto florets.
Storage & Reheating
Store leftovers in an airtight container in the fridge. Reheat in the air fryer to restore crispiness.
- Fridge: up to 3 days
- Freezer: up to 1 months
- Reheat: Air fry at 180°C for 3–4 minutes until hot and crisp.
Ingredient Spotlight
Cauliflower: A low-carb, high-fibre vegetable that crisps beautifully in the air fryer.
Parmesan cheese: Adds a salty, umami-rich crust and helps bind the coating.
FAQs
Can I make these cauliflower bites ahead of time?
Yes, you can prep and coat the florets in advance. For best texture, air fry just before serving.
What dips go well with these bites?
Keto ranch, garlic aioli, or a spicy yoghurt dip pair perfectly with the savoury crust.
Can I use frozen cauliflower?
Yes, but thaw and pat dry thoroughly to avoid excess moisture and sogginess.
How do I make them extra crispy?
Ensure florets are dry before coating, and don’t overcrowd the air fryer basket.
Is this recipe suitable for vegetarians?
Yes, as long as you use vegetarian parmesan cheese.
Air Fryer Cauliflower Bites with Garlic Parmesan Crust
Ingredients
- 500g Cauliflower florets (Cut into bite-sized pieces)
- 60g Parmesan cheese (Finely grated)
- 2 tbsp Olive oil
- 1 tsp Garlic powder
- 1/2 tsp Paprika
- 1 tsp Dried mixed herbs
- 1/2 tsp Salt (Or to taste)
- 1/4 tsp Black pepper (Freshly ground)
Instructions
- Preheat your air fryer to 200°C for 3 minutes.
- In a large mixing bowl, toss the cauliflower florets with olive oil until evenly coated.
- In a small bowl, combine parmesan, garlic powder, paprika, dried herbs, salt, and black pepper.
- Sprinkle the parmesan mixture over the cauliflower and toss well to coat each piece thoroughly.
- Arrange the coated florets in a single layer in the air fryer basket. Avoid overcrowding for best crispiness.
- Air fry for 10 minutes, then shake the basket or turn the florets with tongs.
- Continue air frying for another 5–7 minutes, until golden brown and crisp at the edges.
- Serve hot, garnished with extra parmesan or fresh herbs if desired.
Allergens & Swaps
Allergens: dairy, none
- Parmesan cheese → Nutritional yeast — For a dairy-free version; flavour will differ
- Olive oil → Avocado oil — For a more neutral flavour
Nutrition (per serving)
- Protein: 7 g
- Fat: 10 g
- Carbs: 5 g
- Energy: 135 kcal
