Crispy Breaded Cauliflower Wings
User Reviews
4.8
Crispy Breaded Cauliflower Wings
Description
Crispy Breaded Cauliflower Wings offer a plant-based alternative to traditional wings with a unique cashew nut coating. This version uses finely processed cashews combined with salt, cayenne pepper, garlic powder, smoked paprika, and arrowroot starch to create a textured, flavorful crust that crisps up well when baked at 425°F. The cauliflower florets are first seasoned with salt and pepper, dipped in beaten eggs, then coated with the seasoned nut mixture, ensuring the coating adheres well and crisps in the oven.
A sweet and spicy glaze made from honey, hot sauce, and optional red pepper flakes is brushed on after baking for a glossy, tangy finish that harmonizes heat with subtle sweetness. Baking on a parchment-lined tray with or without an oven-safe cooling rack encourages even crisping and browning. This approach yields cauliflower pieces with a crunchy exterior and tender interior, suitable for serving as a flavorful snack or appetizer with a crunchy, nutty twist.
For vegans, the recipe suggests replacing eggs with a dairy-free milk and lemon juice mixture to maintain the coating's stickiness. The detailed seasoning blend and choice of arrowroot starch support a crisp texture. The recipe's attention to spice balance and coating texture helps to replicate the satisfying crunch and zest commonly expected from breaded wings.
Ingredients
CAULIFLOWER
- 1 small-medium head cauliflower (cut into even, bite-size florets)
- 1 healthy pinch sea salt
- 1 healthy pinch black pepper
EGGS
- 2 large egg organic pasture-raised when possible // see notes for vegan option, beaten
COATING
- 1 ½ cups cashew nuts or sub other nut, such as almonds or almond flour, though we haven’t tested these ourselves, raw
- 1 ¼ tsp salt plus more to season cauliflower before coating, sea salt
- 1/4 tsp cayenne pepper (increase for more spice)
- 3/4 tsp garlic powder
- 1 tsp smoked paprika
- 2 Tbsp arrowroot starch or try subbing brown or white rice flour, though we haven’t tried these ourselves, or cornstarch or potato starch
- 1 pritz 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 we like Yellow Bird Habanero for this recipe, or buffalo sauce
- 1 pinch red pepper flakes optional
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
- To make this recipe vegan, replace eggs with 1 cup unsweetened plain dairy-free milk mixed with 1 tablespoon lemon juice to help the coating stick.
- Use a food processor to finely process cashew nuts until semi-fine to achieve the right coating texture.
- Baking with a cooling rack can help enhance crispness but is optional; placing cauliflower in the upper oven area can prevent burning if not using a rack.
- Adjust cayenne and red pepper flakes as desired to control the heat level of the glaze and coating.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.8
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