Crispy Air Fryer Smashed Cauliflower

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Sides
crispy air fryer smashed cauliflower

Craving a snack that’s crunchy, savory and oh-so-delicious? Look no further! We’re about to introduce you to our new Crispy Air Fryer Smashed Cauliflower recipe that will make your taste buds dance.

This isn’t just any cauliflower dish; Crispy, golden and utterly delicious, Air Fryer Smashed Cauliflower is a culinary revelation. It’s perfect for those on a low-carb diet or looking to lose weight. It delivers all the flavor without the guilt.

You see, cauliflower is a powerhouse of nutrients and is low in carbs which makes it an ideal ingredient for those watching their waistline. And guess what? It’s also incredibly easy to prepare and cook using an air fryer. Within minutes, you’ll have a crispy, golden-brown delight that’s ready to be savored.

The secret behind this delectable treat lies in its unique preparation method. We start with a head of fresh cauliflower, steam it to perfection, and then smash the florets to create a flat surface. This allows for more even cooking and ensures every bite is packed with a crispy crunch.

But wait, there’s more! Our special seasoning blend of olive oil, black pepper and minced garlic is drizzled over the cauliflower, infusing it with a burst of flavors. A generous coating of parmesan cheese adds a layer of richness and a beautiful golden crust when air fried. Finally, a sprinkle of fresh parsley garnishes the dish, adding a pop of color and a hint of freshness.

Get ready to experience cauliflower like never before. This Crispy Air Fryer Smashed Cauliflower is not just a side dish, it’s a showstopper that’s sure to impress. So let’s get cooking and take your taste buds on an unforgettable culinary journey!

On a Nutrisystem weight loss plan? Log half of this recipe as one PowerFuel, one Extra and two Vegetable servings in the NuMi app.

Spice Blends to Give Your Cauliflower a Kick

This delightful cauliflower dish can be tweaked with various spice blends and herbs to cater to every palate. Below, we’ll explore the many ways you can season this versatile recipe.

  • Mediterranean Mix: A blend of dried oregano, thyme, rosemary, garlic powder and a pinch of sea salt gives your cauliflower a sunny Mediterranean twist.
  • Indian Spice Blend: Turmeric, cumin, coriander and garam masala will give your cauliflower an exotic and fragrant Indian flair.
  • Mexican Fiesta: A mix of chili powder, cumin, paprika and a touch of cinnamon will bring a fiesta to your taste buds.
  • Asian Fusion: Stir together some five-spice powder, garlic powder, ginger and a dash of white pepper for an Asian-inspired flavor.

Herbs and Sauces for an Extra Layer of Flavor

Get inspired by these tasty sauce ideas that are perfect for dunking or dipping your crispy cauliflower bites.

  • Creamy Garlic Sauce: A creamy garlic sauce adds a rich, savory dimension that complements the crispy cauliflower perfectly.
  • Spicy Sriracha: For those who love a kick, a drizzle of sriracha sauce can provide a perfect balance of spice and tanginess.
  • Sweet and Sour Sauce: A homemade sweet and sour sauce can add a delightful tangy sweetness, creating a wonderful contrast with the savory cauliflower.

Serving Suggestions

Here are some delicious and healthy ways to serve up this easy side dish.

  • Grilled Chicken Companion: Serve your Crispy Air Fryer Smashed Cauliflower as a side dish with grilled chicken. The robust flavors of the cauliflower complement the simple, smoky flavor of the chicken.
  • Appetizing Appetizer: Serve these crunchy delights as an appetizer with a selection of dips like tzatziki, hummus or a spicy tomato salsa.
  • Soup Topper: Add a unique twist to your soups by using the crispy cauliflower as a topping. It adds a delightful crunch and flavor to a creamy soup.
  • Salad Addition: Toss the crispy cauliflower into your favorite salad for an added crunch and a boost of flavor.
  • Bowl Base: Create a Buddha bowl with crispy smashed cauliflower as the base, topped with a rainbow of veggies, protein, and drizzled with a tantalizing sauce.

Crispy Air Fryer Smashed Cauliflower is a dish limited only by your imagination. With these suggestions, you can turn a simple cauliflower into a star dish on your table.

Check out the Nutrisystem Grocery Guide for more add-on ideas and serving sizes. Enjoy the journey of making this versatile dish and bon appétit!

Servings: 2

Calories per Serving: 216

On Nutrisystem, Count As: 1 PowerFuel, 1 Extra, 2 Vegetables


  • 1 head cauliflower, cut into florets
  • 2 Tbsp. olive oil
  • Black pepper, to taste
  • 1 tsp. minced garlic
  • 2 Tbsp. grated parmesan cheese
  • 1 Tbsp. fresh parsley, chopped (or 1 tsp dried parsley)


  1. Steam cauliflower until soft and fork tender. Drain and pat dry.
  2. Mix olive oil, garlic and black pepper in a small bowl.
  3. Place cauliflower on a flat surface and smash using the bottom of a cup.
  4. Brush cauliflower with olive oil mixture and sprinkle with parmesan cheese.
  5. Preheat air fryer to 400°F. Place cauliflower into the air fryer and cook for 8-10 minutes, until crispy. Garnish with parsley.
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