Description
These Cauliflower Wings are crispy, flavorful, and completely guilt-free! Whether baked or air-fried, they’re coated in a light batter and tossed in a spicy, tangy sauce — the perfect plant-based appetizer or snack for game day or weeknight cravings.
Ingredients
1 medium head cauliflower, cut into florets
1 cup all-purpose flour (or gluten-free flour)
1 cup unsweetened plant-based milk
1 tsp garlic powder
1 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
1 cup breadcrumbs (panko or regular)
1/2 cup buffalo sauce or BBQ sauce
1 tbsp vegan butter (optional, for sauce)
Fresh parsley or green onions, for garnish
Ranch or vegan dipping sauce, for serving
Instructions
1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, whisk together flour, milk, garlic powder, paprika, salt, and pepper to form a smooth batter.
3. Dip each cauliflower floret into the batter, then roll in breadcrumbs for extra crunch.
4. Arrange coated florets on the baking sheet in a single layer.
5. Bake for 25 minutes, flipping halfway through, until golden and crisp.
6. Meanwhile, warm buffalo or BBQ sauce with vegan butter in a small saucepan (optional for richer flavor).
7. Remove cauliflower from the oven and toss in the warm sauce until evenly coated.
8. Return to the oven for 5–10 minutes to caramelize.
9. Garnish with parsley or green onions and serve immediately with ranch or dipping sauce.
Notes
For a lighter version, air-fry at 400°F for 15–18 minutes instead of baking.
Use teriyaki or honey garlic sauce for a milder twist.
These wings are best enjoyed fresh but can be reheated in the oven for extra crispiness.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: Appetizer
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 240
- Sugar: 3g
- Sodium: 610mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 0mg
Keywords: cauliflower wings, vegan appetizer, buffalo cauliflower, healthy snack, gluten free option