Mediterranean Diet Crispy Air Fried Broccoli

Transform your broccoli game with this Mediterranean Diet Crispy Air Fried Broccoli recipe—an irresistibly crunchy, nutrient-packed side dish that bursts with bold, zesty flavors! Perfectly seasoned with extra virgin olive oil, fresh lemon juice, garlic powder, and oregano, each floret is air-fried to golden perfection for a healthy, guilt-free snack or accompaniment. A sprinkle of sunflower seeds adds a delightful crunch, while the option of grated Parmesan cheese provides a savory, cheesy finish. Ready in just 25 minutes, this quick and easy recipe captures the essence of Mediterranean cuisine while staying low-carb and loaded with wholesome ingredients. Ideal for weeknight dinners or meal prep, this dish pairs beautifully with grilled proteins or hearty salads for a vibrant, satisfying meal.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 cups broccoli florets
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 2 tablespoons sunflower seeds
• 2 tablespoons grated Parmesan cheese (optional)

Directions

Step 1

Begin by washing and thoroughly drying the broccoli florets. Cut them into evenly-sized pieces to ensure even cooking.

Step 2

In a large bowl, combine the extra virgin olive oil, lemon juice, garlic powder, dried oregano, sea salt, and black pepper. Whisk the mixture until well blended.

Step 3

Add the broccoli florets to the bowl and toss them gently until they are fully coated in the seasoning mixture.

Step 4

Preheat your air fryer to 375°F (190°C) for about 5 minutes while the broccoli marinates in the seasoning.

Step 5

Once preheated, place the broccoli florets in the air fryer basket in a single layer. Avoid overcrowding to ensure crispiness.

Step 6

Air fry the broccoli for 10-12 minutes, shaking the basket halfway through cooking to ensure the broccoli cooks evenly and becomes crispy on all sides.

Step 7

In the last 2 minutes of cooking, add the sunflower seeds to the basket to enhance the flavor and texture.

Step 8

If desired, sprinkle grated Parmesan cheese over the cooked broccoli immediately after removing it from the air fryer for an added cheesy touch.

Step 9

Serve the crispy air-fried broccoli warm as a delicious side dish to complement your Mediterranean diet meal.

Nutrition Facts

Serving size	(443.8g)

Amount per serving	% Daily Value*
Calories	490.6

Total Fat 39.9g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 5.9g
Cholesterol 8mg	0%
Sodium 1422.8mg	0%
Total Carbohydrate 26.0g	0%
Dietary Fiber 11.5g	0%
Total Sugars 5.2g
Protein 20.8g	0%

Vitamin D 0IU	0%
Calcium 313.6mg	0%
Iron 4.4mg	0%
Potassium 219.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 65.7%

Protein: 15.2%

Carbs: 19.0%