Air Fryer Cauliflower Bites Recipe

Cook Time: 20 minutes

Ingredients

• 2 large eggs
• 1/4 cup heavy cream
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup finely crushed pork rinds
• 1 cup finely shredded Parmesan cheese
• 1 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper, or to taste
• 1/2 teaspoon salt, or to taste
• 4 cups cauliflower, cut into bite-sized pieces
• Avocado oil cooking spray
• 1/2 cup prepared remoulade sauce (optional)

Directions

1. Preheat your air fryer to 370F (188C).
2. In a medium-sized bowl, whisk together the eggs, heavy cream, onion powder, salt, and black pepper until well combined.
3. In a large bowl, mix the crushed pork rinds, Parmesan cheese, smoked paprika, cayenne pepper, and salt.
4. Coat the cauliflower pieces with the egg mixture, ensuring they are evenly covered, then toss them in the pork rind mixture to coat completely.
5. Place the coated cauliflower pieces in a single layer on a parchment-lined plate and lightly spray them with avocado oil.
6. Arrange the cauliflower pieces, sprayed side down, in a single layer in the preheated air fryer. Spray the tops with oil as well. You may need to fry the cauliflower in batches.
7. Air fry for 7 minutes. Carefully turn the cauliflower pieces and continue frying for another 3 minutes, or until the cauliflower is tender and golden brown.
8. Serve hot, with remoulade sauce for dipping if desired.

Cook's Notes

This recipe was tested using a 5.3-quart basket-style air fryer, requiring two batches for the cauliflower. Depending on your air fryer model and size, results may vary.

If you'd like to make your own remoulade sauce, check out the sauce recipe available on the site.

Nutrition Facts (per serving)

Calories	245
Total Fat	16g
Saturated Fat	9g
Cholesterol	132mg
Sodium	940mg
Total Carbohydrates	7g
Dietary Fiber	3g
Total Sugars	3g
Protein	18g
Vitamin C	55mg
Calcium	300mg
Iron	1mg
Potassium	274mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Note: If you're following a medically restrictive diet, consult your doctor or a registered dietitian before preparing this recipe for personal consumption.

These crispy and flavorful cauliflower bites, cooked to perfection in the air fryer, have quickly become a favorite among health-conscious snackers and vegetarians. This dish offers a healthy alternative to traditional fried foods, while still maintaining the satisfying crunch and savory taste that we all crave. Whether as a snack or appetizer, air fryer cauliflower bites are a perfect blend of simplicity and flavor.

History and Origin

The cauliflower bite, as we know it today, is a relatively modern dish, largely popularized by the rise of healthy eating trends and air fryer technology. Cauliflower itself has been cultivated for centuries and was initially known for its use in European cuisine, especially in Italy and France. However, the practice of coating and frying cauliflower has only become a notable culinary trend in recent decades as people look for lower-fat alternatives to fried foods. Air fryers have revolutionized this concept by providing a way to cook crispy vegetables with minimal oil, making dishes like these cauliflower bites not only healthier but also quicker and more convenient to prepare.

Regional Variations

While air fryer cauliflower bites have become a popular dish in many countries, they are particularly embraced in North America, where health trends often drive the popularity of air fryer recipes. In the United States, cauliflower is commonly used as a low-carb alternative to grains and starchy vegetables, making it a staple in ketogenic and paleo diets. In other parts of the world, similar dishes can be found, though they may be prepared differently. For example, in India, cauliflower is often used in a deep-fried form known as "gobhi pakora," but typically with a different seasoning profile and a batter-like coating.

How They Differ from Similar Dishes

Air fryer cauliflower bites stand out from other cauliflower-based dishes, such as roasted or steamed cauliflower, because of their crispy, golden exterior achieved without the heavy use of oil. Unlike traditional deep-fried cauliflower, which requires submerging the vegetable in hot oil, these bites are air-fried, significantly reducing the calorie count and overall fat content. This makes them a more appealing option for those seeking a healthier alternative to fried snacks. Additionally, the use of crushed pork rinds, Parmesan cheese, and spices in the coating adds a unique flavor and crunch not commonly found in other cauliflower dishes.

Where Are Air Fryer Cauliflower Bites Typically Served?

Air fryer cauliflower bites are versatile and can be served in a variety of settings. They make an excellent appetizer at parties or family gatherings, providing a crunchy, flavorful snack that is both satisfying and nutritious. Many people also enjoy them as a side dish to accompany meals, particularly when serving vegetarian or low-carb dishes. Additionally, they are often paired with dipping sauces such as remoulade or ranch dressing, adding an extra layer of flavor to the dish. The air fryer method also makes them a popular choice for busy weeknight dinners, where time is limited but the desire for something healthy and tasty remains strong.

Interesting Facts About Air Fryer Cauliflower Bites

• Cauliflower is incredibly low in calories but high in fiber, making it an ideal ingredient for weight loss and digestive health.
• The air fryer, which was introduced to the market in the 2000s, allows users to "fry" food with up to 80% less fat than traditional frying methods.
• Cauliflower is often used as a substitute for rice or mashed potatoes in low-carb diets, and its versatility extends beyond the air fryer to being used in soups, stews, and even pizza crusts.
• In addition to being a tasty snack, cauliflower is packed with antioxidants, including vitamin C, which helps boost the immune system and support skin health.
• Air frying vegetables like cauliflower has gained so much popularity that it's now common to find pre-packaged cauliflower bites in grocery stores, allowing for a quick and easy option when you don't have time to prepare them from scratch.

Whether you're a fan of healthy eating or simply love the taste of crispy cauliflower, these air fryer bites are a must-try. They're quick to prepare, full of flavor, and provide a healthy twist on a traditional snack.

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