Whether you’re having vegetarian friends over to watch the game or you just enjoy recipe mash-ups starring your favorite flavors, these spicy air-fried cauliflower bites check all the boxes. It just takes a smidgen of blue cheese to add a lot of flavor to the quick stir-together sauce. If you’re not a fan of pungent blue cheese, try milder gorgonzola, or even feta. To make this no-fuss recipe even easier, pick up a package of pre-cut cauliflower florets.

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Read the full recipe after the video.

Recipe Summary

10 mins
50 mins
Serves 4 (serving size: 1 cup cauliflower, about 1 tbsp. sauce)


Ingredient Checklist


Instructions Checklist
  • Whisk together ketchup, hot sauce, and egg white in a small bowl until smooth. Place panko in a large bowl. Toss together cauliflower florets and ketchup mixture in a second large bowl until coated. Working in batches, toss cauliflower in panko to coat. Coat cauliflower well with cooking spray.

  • Place half of the cauliflower in air fryer basket, and cook at 320°F until golden brown and crispy, about 20 minutes. Repeat with remaining cauliflower.

  • While cauliflower cooks, stir together sour cream, blue cheese, garlic, vinegar, and pepper in small bowl. Serve cauliflower with blue cheese sauce.

Nutrition Facts

125 calories; fat 4g; saturated fat 2g; protein 5g; carbohydrates 17g; fiber 1g; sugars 6g; added sugar 1g; sodium 255mg.