5.0 from 90 votes
Crispy Cauliflower Wings
These Baked Cauliflower Wings are the healthy version of a crowd favorite!
Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4 servings
Calories: 477 kcal
Course:
Side Dish , Appetizer , Snacks
Cuisine:
American
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.
Cup of Yum
Notes
- To Cook in the Fryer
- Preheat to 350°F and cook for 5 minutes. Increase heat to 400°F and air fry for an additional 5-7 minutes or until cauliflower is tender inside and crisp outside. Toss with sauce if desired and cook an additional 2-3 minutes.
- To keep the cauliflower crisp: Adding sauce can soften the crisp coating. Be sure to lightly toss and not soak the cauliflower. Optionally, cauliflower can be salted and served with dips on the side to keep it nice and crisp.
- Sauce options: Cauliflower wings can be tossed in buffalo sauce, honey garlic sauce, parmesan garlic butter, or even served salt & pepper style.
Nutrition Information
Calories
477
(24%)
Carbohydrates
60g
(20%)
Protein
12g
(24%)
Fat
22g
(34%)
Saturated Fat
11g
(55%)
Trans Fat
1g
Cholesterol
44mg
(15%)
Sodium
1129mg
(47%)
Potassium
637mg
(18%)
Fiber
5g
(20%)
Sugar
12g
(24%)
Vitamin A
617IU
(12%)
Vitamin C
70mg
(78%)
Calcium
171mg
(17%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 477
% 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.