0 from 3 votes
Air-Fryer Cauliflower Wings
Whether as the perfect finger food with drinks or a tasty game-day treat, these Air-Fryer Cauliflower Wings are an indulgence you can feel good about.
Prep Time
15 mins
Cook Time
15 mins
Total Time
32 mins
Servings: 8
Calories: 136 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 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
- 1 medium head of cauliflower cut into bite-sized florets (about 4-5 cups)
- Dip or sauce of your choice for serving
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 time.
- Serve immediately with a side of crisp vegetables and a dip or sauce of your choice.
Cup of Yum
Nutrition Information
Calories
136kcal
(7%)
Carbohydrates
26g
(9%)
Protein
6g
(12%)
Fat
2g
(3%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
0.4g
Sodium
2449mg
(102%)
Potassium
315mg
(9%)
Fiber
4g
(16%)
Sugar
2g
(4%)
Vitamin A
125IU
(3%)
Vitamin C
35mg
(39%)
Calcium
89mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 136
% Daily Value*
| Calories | 136kcal | 7% |
| Carbohydrates | 26g | 9% |
| Protein | 6g | 12% |
| Fat | 2g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 0.4g | 2% |
| Sodium | 2449mg | 102% |
| Potassium | 315mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 125IU | 3% |
| Vitamin C | 35mg | 39% |
| Calcium | 89mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.