Crispy Cauliflower Wings
User Reviews
5
Crispy Cauliflower Wings
Description
This recipe starts by cutting cauliflower into pieces, then coating them in a batter made from milk, flour, olive oil, and seasonings including garlic powder, salt, and pepper. After draining excess batter, the pieces are rolled in a crumb mixture of panko and seasoned breadcrumbs with olive oil, which crisps up during baking at 450°F. Baking is done in two stages—first 15 minutes, then flipped for 8-10 minutes—to achieve a tender-crisp interior and a crunchy outer crust.
Optionally, the baked wings can be tossed lightly in a sauce made from melted butter, buffalo sauce, honey, and garlic powder before serving, or the sauce can be served on the side. Variations include honey garlic, parmesan garlic butter, or just salt and pepper seasoning. These wings make a vegetarian alternative to chicken wings, suitable as a snack or appetizer.
The recipe also offers air fryer instructions: cook first at 350°F, then increase temperature to 400°F to crisp. To keep wings crisp, avoid soaking them heavily in sauce and consider serving sauce on the side. Light tossing is advised to maintain the crunchy coating.
Ingredients
- 1 head cauliflower washed and dried
- 1 cup panko bread crumbs
- ½ cup seasoned bread crumbs
- 1 ½ teaspoons olive oil
Batter
- 1 cup milk
- 1 cup all-purpose flour
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
Sauce (optional)*
- ⅓ cup butter melted
- ⅓ cup buffalo sauce room temp or warmed
- 1 tablespoon honey optional
- ½ teaspoon garlic powder
Instructions
- Preheat the oven to 450°F.
- Cut the cauliflower into bite-sized pieces, then wash and dry very well.
- In a large bowl, mix milk, flour, olive oil, garlic powder, salt, and pepper and whisk until smooth.
- Toss the cauliflower pieces in the batter and then place them in a large strainer. Allow any excess batter to drip off for 5 minutes.
- In a medium bowl, combine Panko bread crumbs, seasoned bread crumbs, and olive oil. Toss the battered cauliflower in the breadcrumb mixture.
- Place the cauliflower on a parchment lined pan and bake for 15 minutes. Flip and cook for 8-10 minutes or until the cauliflower is tender-crisp and the coating is crispy.
- If desired, toss the cooked cauliflower in the sauce before serving. The sauce can also be served on the side for dipping.
Notes
- Air frying option: Cook at 350°F for 5 minutes, increase to 400°F for 5-7 minutes until tender inside and crisp outside.
- To keep crispness, avoid soaking wings in sauce; toss lightly or serve sauces on the side.
- Different sauces can be used, such as buffalo, honey garlic, parmesan garlic butter, or plain with salt and pepper.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 477 kcal
% Daily Value*
| Calories | 477 | 24% |
| Carbohydrates | 60g | 20% |
| Protein | 12g | 24% |
| Fat | 22g | 34% |
| Saturated Fat | 11g | 55% |
| Trans Fat | 1g | 50% |
| Cholesterol | 44mg | 15% |
| Sodium | 1129mg | 47% |
| Potassium | 637mg | 14% |
| Fiber | 5g | 20% |
| Sugar | 12g | 24% |
| Vitamin A | 617IU | 12% |
| Vitamin C | 70mg | 78% |
| Calcium | 171mg | 17% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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