Fitness / May 1, 2024

Air Fryer Cauliflower Wings

Take your snack game up a notch with these crispy, vegetarian wings.

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As much as I love a good hearty meal, sometimes all you really want is a good snack! Ditch the pre-made snack options are the grocery store and instead make this incredibly easy Air Fryer Cauliflower Wings recipe. It’s so simple, super delicious, and a guaranteed crowd pleaser if you’re hosting.

Maybe you’re entertaining guests for a big game coming up or maybe you want an extra-special dish to accompany the season finale of your favorite show. Either way, these cauliflower wings do the trick and are packed with flavor from tasty spices and crunchy breadcrumbs.

Garlic powder, onion powder, smoked paprika and black pepper pack plenty of flavor into these Air Fryer Cauliflower Wings that are soft on the inside and crispy on the outside. They are a great vegetarian alternative to chicken wings, and are sure to be loved by meat eaters too. If you haven’t had cauliflower wings before, this recipe is your sign to try them now!

Are Air Fryer Cauliflower Wings Healthy?

Air Fryer Cauliflower Wings are definitely a healthier alternative to regular chicken wings. Already, the use of an air fryer makes them a healthier option since air fryers typically require less oil than other frying methods. Cauliflower is also a great way to increase your vegetable intake, and provides vitamins and minerals such as Vitamin C, K and B6, as well as fibre. They also pair very nicely with a veggie tray, which gives you and your potential guests a way to eat even more delicious and nutritious vegetables.

INGREDIENTS

1 medium head of cauliflower cut into bite-sized florets (about 4-5 cups)
1 cup whole wheat flour
1 1/2 teaspoons garlic powder
1 1/2 teaspoons kosher salt
1 teaspoon onion powder
1 teaspoon smoked paprika
1/2 teaspoon ground black pepper
1 cup unsweetened almond milk
2 cups panko breadcrumbs
2 cups buffalo wing sauce or a sauce of your choice with low sugar content

INSTRUCTIONS

Prep

Get your air fryer ready and preheat to the perfect temperature. Mix your dry ingredients and almond milk to create a thick, flavorful batter.

Coat

Dip the cauliflower in the batter, then give it a good roll in the panko breadcrumbs for that essential crunch.

Air Fry

Lay the florets out in the air fryer basket, making sure they’re not too crowded. Cook until they’re perfectly golden and crispy.

Sauce & Serve

Toss them in a tangy wing sauce for that classic wing experience, or enjoy them as is. Serve hot and crispy for a guilt-free indulgence.

Devour!

FAQs & Tips

How to Make Ahead and Store?

Air Fryer Cauliflower Wings are best served fresh, since that’s when you’ll get to best enjoy its crispy texture. But if you have leftovers and would like to store them, keep them in the fridge in an airtight container for up to 3-4 days. If you’d like to keep them for longer, store them in the freezer for up to 2-3 months.

Why are my Air Fryer Cauliflower Wings soggy?

If you aren’t getting the desired crispy texture on the outside of you Air Fryer Cauliflower Wings, your Air Fryer may not have been hot enough. Make sure it is fully preheated before adding your cauliflower wings. Also, the Air Fryer uses air to crisp up your food. If you have overpacked it and the wings are too close together, this may also affect the crispiness. You may therefore need to work in batches.

How big should cauliflower pieces be for Air Fryer Cauliflower Wings?

Your pieces of cauliflower should be a similar size to regular chicken wings, but they don’t have to be perfect. When you’re cutting up your cauliflower, you can break pieces up according to the floret placement to best keep your pieces intact.

Serving Suggestions

Air Fryer Cauliflower Wings can be great on their own, but are even better when paired with other snacks. Serving them with fresh veggies like celery or carrots and a tasty dip, like this Homemade Peppercorn Ranch Salad Dressing, is guaranteed to be a hit.

If you want to get even more use out of your air fryer, these Air Fryer Cheese Curds or Air Fryer Sweet Potato Fries will be a great addition to your serving of cauliflower wings!

Air Fryer Cauliflower Wings

Course Appetizer

Cuisine American

Prep Time 20

Cook Time 30

Total Time 50

Servings

Calories 136kcal

Author FoodFaithFitness

Ingredients

1 medium head of cauliflower cut into bite-sized florets (about 4-5 cups)
1 cup whole wheat flour
1 1/2 teaspoons garlic powder
1 1/2 teaspoons kosher salt
1 teaspoon onion powder
1 teaspoon smoked paprika
1/2 teaspoon ground black pepper
1 cup unsweetened almond milk
2 cups panko breadcrumbs
2 cups buffalo wing sauce or a sauce of your choice with low sugar content

Instructions

Begin by preheating your air fryer to 350 degrees Fahrenheit.
In a large bowl, combine the whole wheat flour, garlic powder, kosher salt, onion powder, smoked paprika, and black pepper. Gradually whisk in the almond milk until a batter forms that is thick enough to cling to the cauliflower but still drips off slightly.
Pour the panko breadcrumbs into a separate shallow dish. This will be for coating the cauliflower.
Dip each cauliflower floret into the batter, ensuring it’s well coated but shaking off any excess. Dredge the florets in the panko breadcrumbs. You can press gently to adhere the crumbs on all sides.
Carefully arrange the breaded cauliflower florets in a single layer in the air fryer basket. Do not overcrowd to allow for proper air circulation (you may need to work in batches).
Air fry the cauliflower at 350 degrees Fahrenheit for 15-17 minutes, or until they are golden brown and crispy. Remember to flip the florets halfway through the cooking.
Serve immediately with a side of celery sticks and a healthy ranch or blue cheese dressing.