Crispy Breaded Cauliflower Wings
User Reviews
4.8
204 reviews
Excellent
Crispy Breaded Cauliflower Wings
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Crispy breaded cauliflower wings with a sweet 'n' spicy glaze! 10 ingredients, simple methods, BIG flavor! The perfect plant-based snack or side!
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Ingredients
CAULIFLOWER
- 1 small-medium head cauliflower (cut into even, bite-size florets)
- 1 healthy pinch each sea salt and black pepper
EGGS
- 2 large eggs, beaten (organic pasture-raised when possible // see notes for vegan option)
COATING
- 1 ½ cups raw cashews (or sub other nut, such as almonds or almond flour, though we haven’t tested these ourselves)
- 1 ¼ tsp sea salt (plus more to season cauliflower before coating)
- 1/4 tsp cayenne pepper (increase for more spice)
- 3/4 tsp garlic powder
- 1 tsp smoked paprika
- 2 Tbsp arrowroot starch, cornstarch, or potato starch (or try subbing brown or white rice flour, though we haven’t tried these ourselves)
- 1 spritz avocado oil (optional // from a spray bottle // otherwise omit)
SWEET ’N’ SPICY GLAZE
- 2 Tbsp honey (if vegan, sub maple syrup)
- 3 Tbsp hot sauce or buffalo sauce (we like Yellow Bird Habanero for this recipe)
- 1 pinch red pepper flake (optional)
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Instructions
- Preheat oven to 425 degrees F (218 C) and line a large baking sheet with parchment paper. If you have a cooling rack that is oven safe, you can place that over the parchment paper; it will help the cauliflower crisp up even more. However, we tested it with and without and both work. The primary difference is when not using a cooling rack, the cauliflower undersides can get a little more brown. But the easy workaround is cooking the cauliflower in the upper third of the oven to prevent the bottoms from burning.
- Add cauliflower florets to a large mixing bowl and season with a bit of salt and pepper (pepper optional). Toss to combine and set aside. (Reserve large mixing bowl for use later.)
- Crack eggs into a shallow bowl and whisk until combined. Set aside.
- Next, prepare cashew coating by adding cashews, salt, cayenne pepper, garlic powder, paprika, and arrowroot starch (or cornstarch or potato starch) to a food processor. Mix until a semi-fine meal is achieved. A little texture is okay (see photo), but you want it pretty fine so it coats the cauliflower. Transfer coating to a shallow dish (shallow enough to dip the cauliflower in) and set aside.
- Dip a few cauliflower florets at a time in the eggs, ensuring all sides are well coated. Then shake off excess. Transfer the cauliflower to the cashew coating and toss until thoroughly coated, using a spoon or your hands to add more coating to any bare spots.
- Transfer cauliflower to your prepared baking sheet (with or without a cooling rack). Finally, drizzle or spritz with a little avocado oil to help them crisp up (optional).
- Bake for ~20 minutes or until the cauliflower appears golden brown.
- In the meantime, prepare glaze. To a large saucepan, add honey and hot sauce and a pinch of red pepper flake (optional). Heat over medium-low heat, stirring frequently, until it bubbles and appears combined. Set aside.
- Transfer cooked cauliflower to the large mixing bowl from earlier and top with the glaze. Gently toss to combine, then serve immediately.
- Best when fresh. Store leftovers covered in the refrigerator up to 3-4 days. Reheat in a 350 degree F (176 C) oven until hot for best results. Not freezer friendly.
Notes
- *For a vegan coating, replace the eggs with a mixture of 1 cup unsweetened plain dairy-free milk (we like cashew milk) and 1 Tbsp lemon juice.*Nutrition information is a rough estimate calculated without optional ingredients.
Nutrition Information
Show Details
Serving
1servings
Calories
389
(19%)
Carbohydrates
34.1g
(11%)
Protein
13.8g
(28%)
Fat
24.3g
(37%)
Saturated Fat
4.7g
(24%)
Polyunsaturated Fat
4.22g
Monounsaturated Fat
12.65g
Trans Fat
0g
Cholesterol
93.25mg
(31%)
Sodium
861mg
(36%)
Potassium
616mg
(18%)
Fiber
3.5g
(14%)
Sugar
13.5g
(27%)
Vitamin A
649IU
(13%)
Vitamin C
44.35mg
(49%)
Calcium
53.3mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 389 kcal
% Daily Value*
| Serving | 1servings | |
| Calories | 389 | 19% |
| Carbohydrates | 34.1g | 11% |
| Protein | 13.8g | 28% |
| Fat | 24.3g | 37% |
| Saturated Fat | 4.7g | 24% |
| Polyunsaturated Fat | 4.22g | 25% |
| Monounsaturated Fat | 12.65g | 63% |
| Trans Fat | 0g | 0% |
| Cholesterol | 93.25mg | 31% |
| Sodium | 861mg | 36% |
| Potassium | 616mg | 13% |
| Fiber | 3.5g | 14% |
| Sugar | 13.5g | 27% |
| Vitamin A | 649IU | 13% |
| Vitamin C | 44.35mg | 49% |
| Calcium | 53.3mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
204 reviews
Excellent
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