Crispy Cauliflower Wings

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Crispy cauliflower wings are delicious as a snack or a side dish!

Cauliflower is breaded in a crispy coating and is perfect for dipping or dunking! Toss these cauliflower “wings” in your fave buffalo sauce, honey garlic, teriyaki sauce, or any dip you love!

close up of Cauliflower Wings

What are Cauliflower Wings?

Cauliflower wings are not actually wings at all. The name comes from the flavor in the sauce typically used for buffalo wings.

  • Cauliflower wings are a healthier, vegetarian alternative to chicken wings.
  • Baked in the oven or cooked in the air fryer, cauliflower wings can be seasoned any way you like!
  • With so many choices for dipping sauces, everyone can DIY their snacks!

ingredients to make Cauliflower Wings

Ingredients and Variations

FRESH CAULIFLOWER Cauliflower is dipped in a lightly seasoned batter, tossed in a breading, then baked to crispy perfection!

BATTER A batter of flour & milk with seasonings adds a great coating (and helps the breadcrumbs stick).

BREADING Panko adds crunch and seasoned bread crumbs add flavor & ensures everything is evenly coated.

SAUCE Use our homemade recipe for Buffalo sauce or try your fave from honey garlic to salt & pepper!

coating Cauliflower Wings with crumbs

How to Make Cauliflower Wings

Cauliflower wings are as easy as 1, 2, 3!

  1. Make batter & toss prepared cauliflower until all pieces are coated. Drain cauliflower.
  2. Toss cauliflower pieces in breadcrumbs.
  3. Bake cauliflower pieces are tender & the outside is crispy. Serve hot.

PRO TIP: Put breadcrumbs in a gallon-sized zippered bag and shake cauliflower until all of the pieces are coated.

Cauliflower Wings on a baking sheet before baking

Dips for Cauliflower Wings

Did you make these Baked Cauliflower Wings? Be sure to leave a rating and a comment below! 

Cauliflower wings with buffalo dip and honey garlic dip
5 from 7 votes
Review Recipe

Baked Cauliflower Wings

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4
Author Holly Nilsson
These Baked Cauliflower Wings are the healthy version of a crowd favorite!

Ingredients

  • 1 head cauliflower washed and dried
  • 1 cup Panko bread crumbs
  • ½ cup seasoned bread crumbs
Batter
  • 1 cup milk
  • 1 cup flour
  • 1 teaspoon garlic powder
  • pepper to taste
  • 1 tablespoon olive oil
Sauce (optional)*
  • cup butter melted
  • cup buffalo sauce room temp or warmed
  • 1 tablespoon honey optional
  • ½ teaspoon garlic powder

Follow Spend with Pennies on Pinterest

Instructions

  • Preheat oven to 450°F.
  • Cut cauliflower into bite-sized pieces.
  • Combine all batter ingredients in a large bowl and whisk until smooth. Add cauliflower and toss well to combine.
  • Pour the cauliflower into a large strainer and let sit 5 minutes allowing excess batter to drip off. Gently toss cauliflower in the breadcrumb mixture.
  • Place on a parchment lined pan and bake 15 minutes. Flip cauliflower and cook 8-10 minutes or until cauliflower is tender-crisp and coating is crispy.
  • If desired, toss caulfilower with half of the sauce before serving (I prefer to dip to keep it crispy).
  • Serve with remaining sauce for dipping.

Recipe Notes

To cook in the air fryer, prepare cauliflower as directed.
Preheat air fryer to 350°F. Cook cauliflower for 5 minutes. Increase heat to 400°F and cook 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.
Sauce Options
These cauliflower wings can be tossed in buffalo sauce, honey garlic sauce, parmesan garlic butter, or even served salt & pepper style. 
Adding sauce will soften the crisp coating, be sure to toss and not soak the cauliflower. Optionally, cauliflower can be salted and served with dips on the side to keep it nice and crisp.

Nutrition Information

Calories: 477, Carbohydrates: 60g, Protein: 12g, Fat: 22g, Saturated Fat: 11g, Trans Fat: 1g, Cholesterol: 44mg, Sodium: 1129mg, Potassium: 637mg, Fiber: 5g, Sugar: 12g, Vitamin A: 617IU, Vitamin C: 70mg, Calcium: 171mg, Iron: 4mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword Baked Cauliflower Wings, best Cauliflower Wings, Cauliflower Wings, how to make Cauliflower Wings
Course Air Fryer, Appetizer, Party Food, Side Dish, Snack
Cuisine American
Cauliflower Wings on a baking sheet with writing
close up of Cauliflower Wings with a title
close up of Cauliflower Wings with writing
Cauliflower Wings on a baking sheet and plated with a title
About the author

Holly

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Holly is a wine and cheese lover, recipe creator, shopping enthusiast and self appointed foodie. Her greatest passion is creating in the kitchen and making deliciously comforting recipes for the everyday home cook!

More Posts by Holly

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Recipe Rating




Comments

  1. Nice and crispy! Made the sauce with the recipe and used it as a dipping sauce. Very tasty. Will definitely make again.5 stars