HEALTHY RECIPES
Vegetarian Air Fryer Spicy Cauliflower Bravas
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
Vegetarian
This Vegetarian Air Fryer Spicy Cauliflower Bravas is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 320 kcal per serving.
Total Time
50 mins
Phases
Prep: 20m
Cook: 30m
Yield
2 servings
Nutrition
320 kcal
Ingredients
- 900g radishes or cauliflower
- 3 tablespoons Olive Oil
- 1 chopped Onion
- 1 clove peeled crushed Garlic
- 1 tblsp Paprika
- 1 tblsp Tomato Puree
- 225g Tinned Tomatos
- To serve Basil Leaves
Instructions
- Soak the radishes or cauliflower in just-boiled water for 30 mins, then drain and leave to air-dry for 5 mins
- Heat the air fryer to 200C
- Tip the radishes or cauliflower into a bowl and drizzle over 1 tbsp of the oil and add 1/2 tsp each of salt and freshly ground black pepper
- Mix to coat the radishes or cauliflower all over, then tip into the air fryer basket and cook for 20-30 mins until crisp and golden
- Meanwhile, heat the remaining oil in a small pan over a medium-low heat and fry the onion for 8-10 mins until softened but not golden
- Stir in the garlic and cook for a minute before adding the paprika and cooking for 30 seconds more
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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