Air fryer cauliflower bites are one of the easiest ways to eat more vegetables. Coat the florets in egg and a parmesan panko crumb, air fry at 380°F for 12 to 15 minutes, and serve with a quick lemon-dill Greek yogurt dip. You get a crunchy, cheesy snack or side with about 1 tablespoon of oil for the whole batch.
Crispy Parmesan Cauliflower Bites with Lemon-Dill Dip
30 min (15 prep + 15 cook) 380°F Serves 4
Ingredients
1 medium head cauliflower (about 1.5 lb / 680 g), cut into 1 1/2-inch florets
2 large eggs
1/2 cup panko breadcrumbs (use gluten-free panko if needed)
1/3 cup finely grated parmesan cheese
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp dried Italian seasoning
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil or avocado oil spray
For the dip: 1/2 cup plain nonfat Greek yogurt, 1 tsp lemon juice, 1 tsp chopped fresh dill (or 1/4 tsp dried) and a pinch of salt
How Do You Make Cauliflower Bites in an Air Fryer?
Prep the cauliflower: Cut the cauliflower into even 1 1/2-inch florets and pat them completely dry with a towel. Dry florets let the coating stick and crisp.
Make the coating: In a shallow bowl, beat the eggs. In a second bowl, mix the panko, parmesan, garlic powder, smoked paprika, Italian seasoning, salt and pepper.
Coat the florets: Dip each floret in the egg, let the extra drip off, then roll it in the parmesan panko mixture and press so the crumbs stick.
Preheat and load: Preheat the air fryer to 380°F. Lightly oil the crisper plates and place the florets in a single layer, splitting them between both baskets of a dual basket air fryer if you have one. Mist the tops with the oil.
Air fry: Air fry at 380°F for 12 to 15 minutes, gently turning the florets halfway, until the crust is deep golden and a knife slides easily into the stems.
Mix the dip and serve: While the cauliflower cooks, stir together the Greek yogurt, lemon juice, dill and a pinch of salt. Serve the bites hot with the dip.
Dual basket tip: Make it dinner. Put the cauliflower in basket 1 at 380°F for 12 to 15 minutes and chicken thighs or lemon garlic salmon in basket 2, then press Smart Finish (or Sync Finish) so both come out at the same time.
Watch the crust brown: Chefman 6-Qt Dual BasketTwo 3-Qt baskets with viewing windows and Sync Finish, sized for 1 to 3 people.
Per serving (1/4 of the recipe, including the yogurt dip): about 185 calories, 9 g fat (3 g saturated), 15 g carbohydrate, 4 g fiber, 5 g sugar, 12 g protein, and about 510 mg sodium. These are estimates calculated from standard USDA values for cauliflower, eggs, panko, parmesan, olive oil and nonfat Greek yogurt. They will vary with the brands you use. Cut the salt to 1/4 tsp to lower the sodium.
Flavor Variations
Buffalo: skip the parmesan and toss the cooked bites with 3 tbsp hot sauce; serve with the yogurt dip
Everything bagel: swap the Italian seasoning for 1 tbsp everything bagel seasoning
Spicy: add 1/4 tsp cayenne to the crumbs and a squeeze of lime to the dip
Dairy-free: use nutritional yeast instead of parmesan and a plain dairy-free yogurt for the dip
Frequently Asked Questions
How do you get cauliflower crispy in the air fryer?
Dry the florets well, use a panko and parmesan coating, and cook them in a single layer at 380°F. Turn them halfway. A crowded basket traps steam and makes the coating soft.
Can I make air fryer cauliflower bites without eggs?
Yes. Toss the florets in 2 tbsp olive oil or plain Greek yogurt instead of egg, then press on the panko mixture. The coating will be a little thinner but still crisp.
Are air fryer cauliflower bites healthy?
They are a lighter alternative to fried cauliflower. We estimate about 185 calories, 12 g protein and 4 g fiber per serving with the dip, using about 1 tbsp of oil for the whole batch. These numbers are estimates and will vary with your ingredients.
Can I use frozen cauliflower?
You can, but it is softer and the coating sticks less well. Thaw it, pat it very dry, then coat and cook at 380°F, adding 2 to 4 minutes if needed.
How do I reheat leftover cauliflower bites?
Refrigerate them for up to 3 days. Reheat at 375°F for 3 to 5 minutes to bring back the crunch. The microwave makes the coating soggy.
How do I cook cauliflower bites in a dual basket air fryer?
Split the florets between both baskets so they sit in one layer and use Match Cook or Sync Baskets to run both at 380°F. Or cook the cauliflower in one basket and a protein like chicken thighs in the other, and use Smart Finish or Sync Finish so both are ready together.
