CALORIES: 190G
FAT: 2G
FIBER: 5G
PROTEIN: 7G
These crispy cauliflower wings are a great appetizer for parties, sports games, or even as a weekday meal with an extra side. Cooking with an air fryer yields the best results, but baking works too.
Cookware & Utensils
SKILL: EASY
TIME: 30MINS
SERVINGS: 3-5
TYPE: AMERICAN
Ingredients
- ½ head cauliflower (approx 4 cups)
- ½ cup all purpose white flour
- ½ cup cashew or almond milk
- 1 cup Panko breadcrumbs
- ½ teaspoon paprika
- ½ teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried oregano
- ½ teaspoon black pepper
- 1 teaspoon brown sugar
Instructions
Cut the vegetables
Chop up ½ a head of cauliflower into bite size florets. Trim off as much of the stem/stalk as possible leaving mostly the flower. Toss into a pasta strainer and wash thoroughly, dry with rag or paper towels. Cauliflowers be dirty.
Preheat
If air frying, preheat your air fryer at 400 degrees for 5 minutes to warm up the basket. If baking, preheat your oven to 400 degrees.
Bread the cauliflower pieces
This process is very similar to breading chicken – Colonel Sanders would agree. Combine ½ cup flour, ½ cup almond milk and all the spices/sugar in a large bowl. Mix until combined. If batter is too thick, add some more milk 1 tablespoon at a time. In a separate bowl, put in 1 cup of Panko breadcrumbs. Mix in several cauliflower pieces into the mixture until fully coated. Then transfer to the breadcrumb bowl and toss until fully coated. Place cauliflower pieces on a separate plate as you go.
Cook
If air frying, fill the air fryer basket with as many cauliflower pieces as you can, without stacking them. Set the timer for 10 – 13 minutes and fry. If baking, place cauliflower pieces onto a large baking sheet and bake for 10 – 15 minutes.
Finish and serve
Serve on a platter with buffalo sauce, sweet red chili sauce, teriyaki sauce, ketchup, ranch, BBQ or whatever your favorite dipping sauce is. Your cauliflower, your rules!
