0 from 6 votes
Air Fryer BBQ Cauliflower Wings
Air Fryer BBQ Cauliflower Wings will be your new favorite party appetizer! Crunchy on the outside and coated in sweet sticky BBQ sauce, they are decedent with far fewer calories. Make a batch to share or have them all to yourself.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 350 kcal
Course:
Side Dish , Appetizer , Snacks
Cuisine:
American
Ingredients
- 1 medium head cauliflower cut into florets
- ¾ cup buttermilk
- 1 large egg
- 1/2 cup all-purpose flour or oat flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon kosher salt
- 1 cup panko breadcrumbs
- 1 1/2 cups BBQ sauce
- Cooking oil spray
Instructions
- Cut the 1 medium head cauliflower into bite-sized florets.
- In a large bowl, whisk the ¾ cup buttermilk together with the 1 large egg, 1/2 cup all-purpose flour, 1 teaspoon garlic powder, 1 teaspoon onion powder,and ½ teaspoon kosher salt.
- Place the cauliflower florets into the buttermilk mixture and stir to completely coat.
- Transfer each piece to the 1 cup panko breadcrumbs and gently press to adhere on all sides; place into the air fryer basket.
- Meanwhile, preheat the air fryer to 390°F.
- Spray the coated cauliflower from the air fryer with cooking oil spray. Air fry the cauliflower in two batches for 14-16 minutes, shaking the basket halfway.
- Meanwhile, add the 1 1/2 cups BBQ sauce to a large bowl.
- Once the cauliflower is done air frying, transfer to the bowl with the BBQ sauce and toss to coat.
Cup of Yum
Notes
- If you're not a fan of cauliflower, use broccoli instead!
- Serve with a side of my homemade Ranch Dressing.
- Store these cauliflower wings in an airtight container in the fridge for up to 4 days.
- Reheat them in the air fryer for a few minutes to crisp them back up.
Nutrition Information
Calories
350kcal
(18%)
Carbohydrates
63g
(21%)
Protein
15g
(30%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
51mg
(17%)
Sodium
2186mg
(91%)
Potassium
617mg
(18%)
Fiber
4g
(16%)
Sugar
31g
(62%)
Vitamin A
142IU
(3%)
Vitamin C
69mg
(77%)
Calcium
123mg
(12%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 350
% Daily Value*
| Calories | 350kcal | 18% |
| Carbohydrates | 63g | 21% |
| Protein | 15g | 30% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 51mg | 17% |
| Sodium | 2186mg | 91% |
| Potassium | 617mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 31g | 62% |
| Vitamin A | 142IU | 3% |
| Vitamin C | 69mg | 77% |
| Calcium | 123mg | 12% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.