Cruciferous vegetables for the win thanks to this Air Fryer Broccoli and Cauliflower recipe! Tasty little bite-sized nuggets of good-for-you morsels that are on your table in about 15 minutes. It doesn’t get much better than that!
The Science Behind the Food
So, why are cruciferous vegetables good for you? I always like to give a brief overview of the health benefits of the foods we eat. But if you want to just skip this section and scroll on down to the actual recipe, that’s cool!
Broccoli and cauliflower (and kale and arugula, among others) are part of the cruciferous vegetable family. They are a powerhouse of goodness. And the air fryer is a great way to make ’em!
They are loaded with vitamins, minerals, and phytonutrients. Vitamins A, C, and K are all good for a healthy immune system. The carotenoids lutein and zeaxanthin are phytonutrients that reduce inflammation and are powerful antioxidants that can help prevent some types of cancer.
Yeah… all that in this simple little air fryer broccoli and cauliflower dish! It’s the kind of stuff that just makes you feel good, isn’t it? I particularly love them as a side dish to my Air Fryer Tilapia or Air Fryer Chicken Cutlets.
Does Cauliflower Take Longer to Cook Than Broccoli?
Size matters. Cauliflower is more dense than broccoli, so the exact same size piece of cauliflower will take longer to cook than the same size piece of broccoli.
And we don’t want mushy broccoli and crunchy cauliflower, do we? So the secret to success in this air fryer broccoli and cauliflower recipe is to cut the veggies properly so they both come out perfectly cooked.
When cooking broccoli and cauliflower together, just cut the broccoli florets about 50% bigger than the cauliflower florets. That’s it! You’ll get tender but not mushy broccoli and cauliflower at the same time.
Why Does My Broccoli Burn in the Air Fryer?
Some people like a little char on their broccoli. Others don’t. If you’re getting too much browning on your broccoli, there are a couple of ways to “fix” this. (I personally prefer a little char.) Either way, the air fryer is the perfect way to cook broccoli and cauliflower.
You can reduce the cooking time by a couple of minutes. Or you can reduce the temperature by 10 degrees or coat the broccoli with a little extra olive oil or avocado oil. The extra fat will coat the broccoli florets and protect them a bit from the high heat.
Ingredients in Air Fryer Broccoli and Cauliflower
- Broccoli Florets – These should be cut 50% bigger than the cauliflower, so leave a little of the stem on. This will ensure even cooking. (see full recipe with amounts below)
- Cauliflower Florets – Cut these about 2/3 the size of the broccoli to make sure the mixture cooks evenly.
- Olive Oil – You can also use avocado oil. But stay away from other “cooking” oils like sunflower, canola, and vegetable. Those refined oils have a high proportion of Omega 6 fatty acids, which are not as good for you as the high concentration of Omega 3s found in olive and avocado oils.
- Garlic Powder – I like the added flavor and health benefits of garlic, but if you don’t want it, just leave it out.
- Salt and Pepper – To taste.
How to Make Air Fryer Broccoli and Cauliflower
- Preheat Air Fryer – If your manufacturer suggests preheating then do it first. If not, just skip this step.
- Cut Florets – Cut broccoli about 50% bigger than the cauliflower to ensure even cooking.
- Toss the Florets – Toss cauliflower and broccoli with olive oil, garlic powder, salt and pepper.
- Add to Basket and Cook – Add the florets to the air fryer basket in a single layer and cook at 390 degrees for 8 minutes, shaking the basket halfway through the cooking cycle.
- Add More Time – You may need to add a minute or two depending on how cooked you like your vegetables. Then serve immediately.
And there you have it! One of the easiest and healthiest side dishes you can imagine! I love to use these air fryer broccoli and cauliflower florets to top a baked sweet potato! Or add them to a roasted veggie salad. Yum!
Air Fryer Broccoli and Cauliflower
This air Fryer Broccoli and Cauliflower recipe is a quick and easy way to get healthful cruciferous veggies on your dinner table!
- 2 cups broccoli florets, cut 50% larger than the cauliflower florets
- 2 cups cauliflower florets, about 2/3 the size of the broccoli florets
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- Preheat your air fryer to 390 degrees if your manufacturer suggests preheating.
- In a large bowl, toss the broccoli and cauliflower florets with the olive oil, garlic powder, salt and pepper.
- Add the florets to your air fryer basket in a single layer. It's okay if it's not in a single layer, but the browning will not be quite as consistent.
- Cook at 390 degrees for 8 minutes, shaking the basket halfway through the cooking process. Check for doneness and add a couple more minutes if you want them cooked more.
- Add additional salt and pepper to taste when cooking is complete.
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Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 108Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 329mgCarbohydrates: 15gFiber: 7gSugar: 5gProtein: 6g
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Wednesday 10th of May 2023
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