Fresh cauliflower vegetables

Air Fryer Cauliflower – The Best And Healthiest Recipes

Cauliflower is an absolute powerhouse when it comes to nutritional benefits! That’s why I’m sharing 3 of my favourite air fryer cauliflower recipes.

Not to mention, we’ll look at why cauliflower is good for you, the healthiest way to cook cauliflower and top tips to make each recipe versatile and fresh each time.

Nutritional benefits of cauliflower

As a nutritionist, I can’t recommend cauliflower enough for a nutritional super-boost.

Plus, if you’re trying to shift menopause induced weight, cauliflower is an excellent choice. Not to mention, cauliflower is an easy (and delicious) addition to your diet.

portion of fresh cauliflower in a bowl on a wooden background to make air fryer cauliflower recipes

1. Cauliflower is a nutritional marvel

Cauliflower is packed to the brim with nutrients. Vitamins and minerals dense – including vitamin C, vitamin K and folate – while remaining low in calories. It’s almost a miracle vegetable.

2. Cauliflower is a great source of antioxidants

Antioxidants are there to protect your cells from inflammation and dangerous free radicals in the body.

Cauliflower is full of them – particularly in two groups of antioxidants called glucosinolates and isothiocyanates – which have been studied in clinical trials. The results suggested that these antioxidants help to slow down cancer cell growth.

On top of this, cauliflower is packed with Vitamin C, which helps with inflammation. If you’re struggling with menopause bloating, the vitamin C in cauliflower will help. Not to mention, vitamin C has also been shown to improve your immune system and lower the risk of heart disease and cancer.

3. Cauliflower is high in fibre

Every nutritionist will tell you how important fibre is, because it feeds the good type of bacteria in your gut. That, in turn, helps to reduce inflammation and make digestion easier for your body.

In menopause, fibre is especially important to aid with weight loss. This is because fibre helps you to feel fuller for longer, helping you lower your overall calorie intake.

4. Cauliflower is weight loss friendly

As mentioned, cauliflower’s high fibre content keeps you fuller for longer, which is one of the reasons cauliflower is excellent for weight loss.

Another reason why cauliflower is excellent for weight loss is because it is so low in calories – with only 27 calories per 107g. You can eat a good amount of it without seeing a huge increase in your calorie intake.

Finally, cauliflower is weight loss friendly because of it’s high water content. 92% of cauliflower is made up of water, which is fantastic for overall health, skin and hair hydration and weight loss.

5. Cauliflower is an easy swap for other grains and legumes

Many people who are trying to lose weight or simply get healthier favour cauliflower because it’s so versatile. Unhealthy alternatives can be swapped with cauliflower without compromising on flavour.

For example:

  • Cauliflower rice (rather than brown or white rice)
  • Cauliflower mash (rather than mashed potatoes)
  • Cauliflower cheese (rather than mac ‘n cheese)

Air fryer cauliflower, oven roasted or boiled?

So, what’s healthier? Cauliflower cooked in the air fryer, oven roasted cauliflower or boiled?

Let’s begin with boiling.

While it may be the way you were brought up to cook vegetables, boiling can lead to a loss of nutrients. If you prefer the way boiled cauliflower tastes, steaming is a healthier alternative.

That said, the most delicious ways to make cauliflower without compromising the nutrients is oven roasting or in the air fryer. This way, the cauliflower will crisp up and take on a whole different taste.

So, what’s better for you? Air fryer cauliflower or oven roasted cauliflower?

The truth is, when it comes to making cauliflower, they are the same. It just depends on personal preference. So, if you don’t have an air fryer, don’t worry. You can apply these recipes to oven-roasting and they’ll be just as good.

Air fryer cauliflower

Air fryer cauliflower recipes

So, let’s take a look at my favourite air fryer cauliflower recipes. Remember, if you don’t have an air fryer, don’t worry. You can make these in your oven, too.

1. Ginger noodles with veggies and air fryer cauliflower

This recipe is one of my weekly stapes because of the dish’s high nutritional value and delicious, oriental taste.

Kids will love it, too, because of the noodles, making veggies fun to eat.

Plus, the cauliflower crisps up in the air fryer, adding another layer of texture to the dish.

Trust me, try this recipe – the whole family will love it.

INGREDIENTS

For this recipe, you’ll need:

  • 3 tablespoons of melted coconut oil
  • Half a teaspoon of turmeric
  • 2 tablespoons of soy sauce
  • Half a teaspoon of chilli powder (or more if you prefer the spice!)
  • 150g of broccoli.
    • Chop the broccoli into 3cm florets but don’t bin the stems! Chop them up and dice them small. There’s huge nutritional value in broccoli stems.
  • 150g of cauliflower
    • Just like the broccoli, chop it into 3cm florets and keep the leaves.
  • 1 red onion cut into chunks
  • 80g of brown noodles (or buckwheat soba)
  • 25g of sugar snap peas
    • Slice these thinly
  • Two handfuls of finely chopped spinach
  • A handful of unsalted peanuts
    • Crush these peanuts
  • 1 lime
    • Cut into wedges to serve with
  • 1 – 2 sliced red chilis (depending on your taste)
  • A small splash of sesame oil

METHOD

Let’s get this oriental beauty cooking! Follow the recipe:

  1. Set your air fryer to 180°C (356°F).
  2. In a small bowl, mix together your melted coconut oil, turmeric, soy sauce and chilli powder.
  3. Put your broccoli, cauliflower and onion in a larger bowl.
  4. Tip the coconut oil mixture onto your vegetables, giving them a good shake to make sure they’re all evenly coated. This is a marinade.
    1. If you have time, pop the vegetables in the fridge for an hour or so to allow the flavours to penetrate the vegetables. If you don’t have the time, don’t worry. It’ll still taste delicious.
  5. Pop your marinaded vegetables into your air fryer for 10 – 15 minutes.
  6. While your air fryer cauliflower, broccoli and onion are cooking, it’s time to prepare your noodles. Put your brown noodles into a pan of boiling, lightly salted water and cook for 6 minutes. Tip: To keep this recipe fresh, swap the noodles for brown rice, tofu or chicken breast on a weekly basis.
  7. After your noodles are cooked, drain them and transfer them into a large mixing bowl.
  8. Add your sliced sugar snap peas and spinach to the noodles with a cautious splash of sesame oil.
  9. Remove your cauliflower, broccoli and onions and immediately tip them into the noodle mixture. Toss them.
  10. Serve up your noodles and air-fried vegetables in a bowl.
  11. Sprinkle your peanuts on top, add any sliced chilis (to your preference) and pop your lime wedges on the side.
  12. Get stuck in.

How’s that for an air fryer cauliflower recipe?

I guarantee this will be one of your weekly staples. Give it a shot, take a picture and tag me on your Instagram Stories. (@menopausenutritionist)

PERFECT FOR

This ginger noodles, marinated vegetables and air fryer cauliflower, broccoli and onion recipe is a fantastic weekly meal.

Note, though, that if you’re struggling with hot flashes, keep the chilis to a minimum. Spicy food are often trigger foods when it comes to hot flashes and night sweats.

2. Indian spiced air fryer cauliflower

Vegan, vegetarian, and very very tasty, this Indian spiced air fryer cauliflower can be eaten all by itself. But, to bulk it up, eat with brown rice.

To make this recipe even more irresistible, it’s ready in 20 – 25 minutes and makes a fantastic weight loss snack!

INGREDIENTS

For this Indian spiced air fryer cauliflower recipe, you will need:

  • Half a head of cauliflower florets (chop large florets as they will shrink in the air fryer)
  • 3 tablespoons of olive or vegetable oil
  • A pinch of salt
  • A grind of pepper
  • Fresh ginger (3cm and finely grated)
  • A teaspoon of ground cumin
  • A teaspoon teaspoons of turmeric
  • Half a teaspoon of garlic powder
  • 1/4 of a teaspoon of chilli powder
  • A tablespoon of pumpkin seeds
  • Roughly chopped fresh coriander

METHOD

For this recipe, there are only 4 simple steps:

  1. Pop your cauliflower florets into a large mixing bowl with your preferred choice of cooking oil and toss.
  2. Add your spices and seasonings into the bowl. Toss thoroughly to make sure the cauliflower is covered evenly. Tip: The longer you can leave your cauliflower to marinate in the fridge, the stronger the flavour will be. If you’re in a rush, though, it’ll taste great without marination time.
  3. Air fry your cauliflower for 20 – 25 minutes at 180°C (356°F). After 10 minutes, give your air fryer basket a little shake for even cooking. Tip: If you prefer your cauliflower crispy, check it after 20 minutes and, if it’s not crispy enough, pop it back in. Make this to your taste.
  4. Once the air fryer cauliflower is as crispy as you’d like, remove it from the air fryer, pop it in a bowl or a wooden board before adding your pumpkin seeds and chopped coriander as a garnish. Get stuck in and enjoy!

PERFECT FOR

This Indian spiced air fryer cauliflower recipe is extremely versatile. It can be cooked as a side dish with a healthy curry or as a stand-alone weight loss friendly snack.

Air fryer cauliflower slices

3. Air fryer cauliflower “buffalo wings”

Missing chicken wings? This air fryer cauliflower buffalo wings is a fantastic substitute. Packed to the brim with flavour, these make a great snack for social events (or to eat while binging Netflix.)

INGREDIENTS

For this craving-satisfying recipe, you’ll need:

  • 1 tablespoon of sweet, smoked paprika
  • 1 tablespoon of ground cumin
  • Half a tablespoon of garlic granules
  • 50g of whole-wheat flour (in place of plane flour)
  • 200g of plain yoghurt (in place of buttermilk)
  • 1 medium-sized cauliflower (roughly 750g)
    • Remove the leaves and chop into slices or florets
  • 100g of hot sauce
  • 1 tablespoon of olive oil
  • 1 tablespoon of honey
  • A handful of sesame seeds

METHOD

This air fryer cauliflower buffalo wings recipe will amaze you by how simple it is. Plus, it’s a huge crowd pleaser. Just follow the steps:

  1. In a bowl, combine your paprika, cumin, garlic granules, whole-wheat flour and yoghurt.
  2. Add a pinch of salt (but don’t go over-board for lower sodium levels!) and a crack of freshly ground black pepper.
  3. Mix your spices, seasonings, flour and yoghurt thoroughly to form a batter.
  4. Add your cauliflower florets to the bowl and toss thoroughly. Make sure the cauliflower is coated evenly.
  5. Pop your mixture into your air fryer basket in a single layer. Make sure you shake off any excess batter while positioning your cauliflower in the air fryer. Tip: If you don’t have enough space in your basket, cook in batches. Don’t layer the cauliflower as it won’t have space to crisp up properly.
  6. Cook your air fryer cauliflower at 200°C (392°F) for 18 – 22 minutes. Make sure that you check on your cauliflower after around 10 minutes, turning the florets until they’ve browned on the edges.
  7. While your cauliflower is cooking in the air fryer, prepare your sauce. In a large bowl, combine your hot sauce, olive oil and honey. Mix well.
  8. After your cauliflower has cooked, remove them from the air fryer basket and toss them in the bowl with your sauce.
  9. Using tongs (or a fork if you don’t have any,) return your cauliflower florets to the air fryer and cook them for a further 6 to 10 minutes.
  10. Remove your air fryer cauliflower and place them on a wooden board (or plate.) Garnish lightly with sesame seeds and get stuck in!

PERFECT FOR

If you’re craving buffalo wings, these air fryer cauliflower “wings” will satisfy your cravings. Plus, the entire family will be begging for more.

They make a fantastic snack or starter. Plus, I’ve been known to eat a few of these in placement of the typical movie snacks when binge watching Netflix.

Air fryer cauliflower recipes – in a nutshell

Air fryer cauliflower is so versatile. A perfect medium to take on so many spices and textures.

Whether you’re making an Asian noodle dish, an Indian-spiced snack or providing a healthier alternative for chicken wings, air fryer cauliflower is the main staple.

Remember, if you don’t have an air fryer, these recipes will all work in the oven, too.

Considering cauliflower is among the best for weight loss, hydration, nutritional super-boosts and helping with inflammation, these recipes don’t require a compromise between taste and good health!

These recipes are proof that the belief of “everything tasty is bad for me” is utter nonsense!

Are you going to try any of these recipes? Snap a picture of your end result and tag @menopausenutritionist on your Instagram Stories!

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