This Heart Healthy Air Fryer Garlic Broccoli is a quick, flavorful, and heart healthy appetizer or side dish. Made with fresh broccoli, garlic, and olive oil, it’s air-fried to perfection in under 20 minutes. This recipe is also diabetic-friendly, gluten-free, vegetarian, and vegan. For the best crispy texture, ensure the broccoli florets are thoroughly dry before seasoning.
Don't have an air fryer? You can easily make Garlic Roasted Broccoli in your oven (see instruction below)!
For more healthy ideas for appetizers, sides dishes or meals, check out our collection of heart healthy air fryer recipes.
This recipe is designed for heart health by using smart cooking techniques and ingredients. Here’s how:
Typically, fresh broccoli florets take 10-12 minutes at 400°F (200°C). Cook time can vary based on floret size and your air fryer model, so it's best to check for doneness after 8 minutes.
A higher temperature, around 380°F to 400°F (190-200°C), is ideal. This high heat helps the edges get crispy and roasted while the inside becomes tender-crisp without getting mushy.
No, you do not need to steam or parboil fresh broccoli before air frying. The air fryer will cook it through perfectly. Steaming it beforehand can lead to a soggy texture.
The key is to start with very dry broccoli florets. After washing, pat them completely dry with a towel. Also, avoid overcrowding the air fryer basket; cook in a single layer to ensure hot air can circulate and crisp up all sides.
If you enjoyed this quick and crispy garlic broccoli, you'll love these other healthy air fryer side dishes. Explore more easy recipes that use the air fryer to create delicious, low-sodium vegetables and sides for any meal.
While your air fryer is already on for this healthy broccoli, make it a complete and easy dinner. These healthy main dish recipes cook perfectly in the air fryer, giving you a quick meal with minimal cleanup.
Recipe yields 4 servings
Preheat air fryer to 400°F.
In a large bowl, combine the broccoli florets, olive oil, garlic, red-pepper flakes, salt and black pepper to taste.
Lightly grease air fryer basket with nonstick cooking spray. Arrange the broccoli in the air fryer in a single layer. Air fry for 10 to 12 minutes, tossing halfway through cooking time, until crisp-tender.
Serve warm, garnished with toasted pine nuts.
If you don't have an air fryer, you can achieve a similar roasted result in the oven. Toss the seasoned broccoli as directed and spread it on a baking sheet. Roast in a preheated oven at 425°F (220°C) for 15-20 minutes, or until tender and lightly browned.
You can use frozen broccoli florets. Do not thaw them first. Air fry at 400°F for 12-15 minutes, tossing halfway through for even cooking.
For a no-oil version, lightly spray the broccoli with water or a bit of vegetable broth before adding the seasonings to help them stick.
For extra flavor, toss the cooked broccoli with 1-2 tablespoons of grated Parmesan cheese immediately after removing it from the air fryer.
You can mix in other quick-cooking vegetables like sliced bell peppers, carrots, or onions. Adjust cooking time as needed.