Life Style

Crispy Cauliflower Wings (Oven or Air Fryer)


Crispy cauliflower wings are delicious as a snack or a side dish!

Cauliflower is breaded in a crispy coating and is perfect for dipping or dunking! Toss these cauliflower “wings” in your fave buffalo sauce, honey garlic, teriyaki sauce, or any dip you love!

close up of Cauliflower Wings

What are Cauliflower Wings?

Cauliflower wings are not actually wings at all. The name comes from the flavor in the sauce typically used for buffalo wings.

  • Cauliflower wings are a healthier, vegetarian alternative to chicken wings.
  • Baked in the oven or cooked in the air fryer, cauliflower wings can be seasoned any way you like!
  • With so many choices for dipping sauces, everyone can DIY their snacks!

ingredients to make Cauliflower Wings

Ingredients and Variations

FRESH CAULIFLOWER Cauliflower is dipped in a lightly seasoned batter, tossed in a breading, then baked to crispy perfection!

BATTER A batter of flour & milk with seasonings adds a great coating (and helps the breadcrumbs stick).

BREADING Panko adds crunch and seasoned bread crumbs add flavor & ensures everything is evenly coated.

SAUCE Use our homemade recipe for Buffalo sauce or try your fave from honey garlic to salt & pepper!

coating Cauliflower Wings with crumbs

How to Make Cauliflower Wings

Cauliflower wings are as easy as 1, 2, 3!

  1. Make batter & toss prepared cauliflower until all pieces are coated. Drain cauliflower.
  2. Toss cauliflower pieces in breadcrumbs.
  3. Bake or air fry until cauliflower pieces are tender & the outside is crispy. Serve hot.

PRO TIP: Put breadcrumbs in a gallon-sized zippered bag and shake cauliflower until all of the pieces are coated.

Cauliflower Wings on a baking sheet before baking

Dips for Cauliflower Wings

Did you make these Baked Cauliflower Wings? Be sure to leave a rating and a comment below! 

Baked Cauliflower Wings

These Baked Cauliflower Wings are the healthy version of a crowd favorite!

Follow Spend with Pennies on Pinterest

  • Preheat oven to 450°F (or see Air Fryer instructions in notes).

  • Cut cauliflower into bite-sized pieces.

  • Combine all batter ingredients in a large bowl and whisk until smooth. Add cauliflower and toss well to combine.

  • Pour the cauliflower into a large strainer and let sit 5 minutes allowing excess batter to drip off. Gently toss cauliflower in the breadcrumb mixture.

  • Place on a parchment lined pan and bake 15 minutes. Flip cauliflower and cook 8-10 minutes or until cauliflower is tender-crisp and coating is crispy.

  • If desired, toss caulfilower with half of the sauce before serving (I prefer to dip to keep it crispy).

  • Serve with remaining sauce for dipping.

To cook in the air fryer, prepare cauliflower as directed.
Preheat air fryer to 350°F. Cook cauliflower for 5 minutes. Increase heat to 400°F and cook an additional 5-7 minutes or until cauliflower is tender inside and crisp outside. Toss with sauce if desired and cook an additional 2-3 minutes.
Sauce Options
These cauliflower wings can be tossed in buffalo sauce, honey garlic sauce, parmesan garlic butter, or even served salt & pepper style. 
Adding sauce will soften the crisp coating, be sure to toss and not soak the cauliflower. Optionally, cauliflower can be salted and served with dips on the side to keep it nice and crisp.

Calories: 477, Carbohydrates: 60g, Protein: 12g, Fat: 22g, Saturated Fat: 11g, Trans Fat: 1g, Cholesterol: 44mg, Sodium: 1129mg, Potassium: 637mg, Fiber: 5g, Sugar: 12g, Vitamin A: 617IU, Vitamin C: 70mg, Calcium: 171mg, Iron: 4mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Baked Cauliflower Wings, best Cauliflower Wings, Cauliflower Wings, how to make Cauliflower Wings

Course Air Fryer, Appetizer, Party Food, Side Dish, Snack

Cuisine American

Cauliflower Wings on a baking sheet with writing
close up of Cauliflower Wings with a title
close up of Cauliflower Wings with writing
Cauliflower Wings on a baking sheet and plated with a title


Source link

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button