Air Fryer Cauliflower Wings
Air fryer cauliflower wings provide a healthier, crispy alternative to traditional chicken wings, perfect for vegetarians, vegans, and those seeking a tasty snack with minimal preparation and cleanup.
Prep time
10 min
Cook time
12-15 min
Calories
920
Servings
4
Why You’ll Love This Air Fryer Cauliflower Wings
Healthier Alternative: Air fryer cauliflower wings are a healthier alternative to traditional chicken wings. They are lower in calories, saturated fat, and cholesterol, making them suitable for those looking to enjoy a tasty snack without sacrificing health.
Crispy Texture: Despite being cooked without deep-frying, air fryer cauliflower wings develop a wonderfully crispy exterior. The hot air circulation in the air fryer helps achieve a crunchy texture similar to traditional wings.
Versatility: Cauliflower wings can be customized with various sauces and seasonings, allowing you to experiment with different flavors to suit your preferences. Whether you prefer buffalo sauce, barbecue sauce, or a tangy glaze, there are endless options to explore.
Vegetarian and Vegan-Friendly: Air fryer cauliflower wings are perfect for vegetarians and vegans, providing a satisfying alternative to meat-based snacks. They are also suitable for those with dietary restrictions or preferences, such as lactose intolerance or gluten sensitivity.
Easy Preparation: Making cauliflower wings in the air fryer is quick and easy. With just a few simple steps – coating the cauliflower florets, air frying, and tossing in sauce – you can have a delicious appetizer or snack ready in no time. Plus, cleanup is minimal compared to traditional deep-frying methods.
More Air Fryer Tips & Tricks
How to make Air Fryer Cauliflower Wings
Ingredients
1 medium head of cauliflower, cut into bite-sized florets
3/4 cup all-purpose flour (or chickpea flour for a gluten-free option)
3/4 cup milk (use almond milk or any plant-based milk for a vegan option)
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup breadcrumbs (panko or regular)
1/2 cup buffalo sauce (or your favorite hot sauce)
Cooking spray or oil for spraying the cauliflower
Instructions
Preheat the Air Fryer: Set your air fryer to 375°F (190°C) and let it preheat for a few minutes while you prepare the cauliflower.
Prepare the Cauliflower: Wash the cauliflower thoroughly and cut it into bite-sized florets, discarding the tough stem.
Prepare Batter: In a medium-sized bowl, whisk together the flour, milk, garlic powder, onion powder, paprika, salt, and black pepper until smooth. The batter should have a thick consistency that coats the back of a spoon. If it’s too thick, you can add a little more milk; if it’s too thin, add more flour.
Coat Cauliflower: Dip each cauliflower floret into the batter, making sure it’s fully coated. Shake off any excess batter.
Breadcrumb Coating: Roll the battered cauliflower in the breadcrumbs until they are evenly coated.
Air Fry: Lightly grease the air fryer basket with cooking spray or oil. Place the breaded cauliflower florets in a single layer in the air fryer basket, making sure they’re not touching each other too much. You may need to work in batches depending on the size of your air fryer.
Cook: Air fry the cauliflower at 375°F (190°C) for about 12-15 minutes, flipping halfway through the cooking time. The cauliflower should be golden brown and crispy on the outside.
Coat with Sauce: Once the cauliflower is cooked, transfer it to a large mixing bowl. Pour the buffalo sauce (or your preferred hot sauce) over the cauliflower and toss until evenly coated.
Serve: Serve the cauliflower wings hot, with your favorite dipping sauce on the side like ranch or blue cheese dressing, along with some celery sticks and carrot sticks.
Equipment to make Air Fryer Cauliflower Wings
Tips And Tricks For Making Air Fryer Cauliflower Wings
Preheat the Air Fryer: Ensure your air fryer is preheated before adding the cauliflower wings. This helps create a hot cooking environment for optimal crispiness.
Cut Evenly: Cut the cauliflower into similar-sized florets for even cooking. Consistent size ensures uniform texture and doneness.
Dry Thoroughly: Pat the cauliflower florets dry with paper towels to remove excess moisture before coating them. Dry cauliflower ensures better adherence of the batter and breadcrumbs, leading to crispier results.
Single Layer Placement: Arrange the cauliflower wings in a single layer in the air fryer basket. Overcrowding can hinder airflow and result in uneven cooking.
Flip Halfway Through: Flip the cauliflower wings halfway through the cooking time to ensure even browning on all sides. This promotes a crispy exterior.
Toss in Sauce After Cooking: Coat the cooked cauliflower wings in your desired sauce immediately after they come out of the air fryer. This ensures the sauce adheres well to the crispy exterior.
Nutrition breakdown ( per serving )
Calories: 230
Fat: 7 g
Carbohydrates: 35 g
Dietary Fiber: 7 g
Protein: 6 g
*Keep in mind that these values are approximate and can vary based on factors such as ingredient brands and specific measurements used in the recipe. Additionally, if you adjust the serving size or make modifications to the recipe, the nutritional values may change accordingly.