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Crispy Breaded Cauliflower Wings

Crispy breaded cauliflower wings with a sweet 'n' spicy glaze! 10 ingredients, simple methods, BIG flavor! The perfect plant-based snack or side!

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 (Servings)
Calories: 389 kcal
Course: Side Dish , Appetizer , Snacks
Cuisine: American

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)

Instructions

    Cup of Yum
  1. 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.
  2. 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.)
  3. Crack eggs into a shallow bowl and whisk until combined. Set aside.
  4. 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.
  5. 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.
  6. 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).
  7. Bake for ~20 minutes or until the cauliflower appears golden brown.
  8. 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.
  9. Transfer cooked cauliflower to the large mixing bowl from earlier and top with the glaze. Gently toss to combine, then serve immediately.
  10. 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

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

% 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.