Cauliflower Wings

Cauliflower Wings are a delicious, plant-based twist on traditional chicken wings, offering all the flavor and crunch without the meat. Bite-sized cauliflower florets are coated in a light, seasoned batter and baked or air-fried until crispy. They’re then tossed in your favorite sauce, whether it’s classic buffalo, tangy barbecue, or a sweet and spicy glaze. The result is a satisfying snack or appetizer that’s perfect for sharing!

I first made Cauliflower Wings when I was looking for a healthier alternative to chicken wings, and they quickly became a hit! The crispy coating combined with the tender cauliflower and bold sauce is irresistible. What I love most about this dish is its versatility—you can adjust the seasoning in the batter, experiment with different sauces, or even serve them with a side of ranch or blue cheese dip for the full wing experience. Cauliflower Wings are perfect for game days, parties, or whenever you’re craving a flavorful, guilt-free treat!

Perfect for:

Game day snacks
Potlucks and parties
Family dinners
Vegetarian and vegan diets
Healthy alternatives to fried snacks

Why You’ll Love This Recipe

Here are 10 reasons why Cauliflower Wings will become your go-to snack or appetizer:

Crispy and Delicious: Perfectly crispy on the outside while tender inside.
Customizable Flavors: Pair with your favorite sauces for endless flavor possibilities.
Healthier Alternative: Lower in calories and fat compared to traditional chicken wings.
Easy to Make: Simple ingredients and steps for a hassle-free recipe.
Great for Entertaining: Always a crowd-pleaser at gatherings.
Kid-Friendly: A fun way to get kids to enjoy their veggies.
Perfect for Meal Prep: Make ahead and reheat for quick snacks.
Versatile Serving Options: Enjoy as an appetizer, side, or main course.
Gluten-Free Option: Easily adaptable for gluten-free diets.
Plant-Based Protein: Great for adding variety to vegetarian and vegan diets.

Preparation and Cooking Time

Total Time: 45 minutes
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4-6 servings
Calories per serving: Approximately 120-180 calories
Key Nutrients: Fiber: 4g, Protein: 5g, Carbs: 18g, Fat: 6g

Ingredients

For the Cauliflower Wings:

1 large head of cauliflower, cut into bite-sized florets
¾ cup all-purpose flour (or gluten-free flour)
¾ cup water
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon smoked paprika
¼ teaspoon salt
¼ teaspoon black pepper
1 cup panko breadcrumbs (optional, for extra crunch)

For the Sauce:

½ cup buffalo sauce (or preferred sauce, e.g., barbecue, teriyaki, or honey sriracha)
2 tablespoons melted butter (or vegan butter)

Optional Garnish:

Chopped green onions
Sesame seeds
Ranch or blue cheese dressing for dipping

Ingredient Highlights

Fresh Cauliflower: Provides a sturdy yet tender base for the wings.
Panko Breadcrumbs: Adds a satisfying crunch to the coating.
Buffalo Sauce: Delivers a classic spicy kick, customizable to your heat preference.
Smoked Paprika: Infuses a smoky depth to the batter.

Step-by-Step Instructions

Prepare the Cauliflower:

Preheat Oven: Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper.
Make Batter: In a large bowl, whisk together the flour, water, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth.
Coat Cauliflower: Dip each cauliflower floret into the batter, letting the excess drip off. For extra crunch, roll them in panko breadcrumbs.
Bake First Round: Place the coated florets on the prepared baking sheet, ensuring they’re not touching. Bake for 20 minutes, flipping halfway through.

Prepare the Sauce:

Mix Sauce: In a small bowl, combine the buffalo sauce and melted butter.

Toss and Bake Again:

Coat with Sauce: Remove the baked cauliflower from the oven and toss them in the buffalo sauce until fully coated.
Bake Second Round: Return the sauced cauliflower to the baking sheet and bake for another 10 minutes until crispy.

Serve:

Garnish and Enjoy: Sprinkle with green onions or sesame seeds and serve hot with your favorite dipping sauce.

How to Serve

Here are 10 serving suggestions for Cauliflower Wings:

Classic Game Day Platter: Serve with celery sticks and ranch or blue cheese dressing.
As a Taco Filling: Stuff into soft tortillas with slaw and avocado for a flavorful twist.
Over Rice Bowls: Pair with steamed rice and roasted veggies for a hearty meal.
In a Wrap: Wrap with lettuce, tomatoes, and hummus for a healthy lunch.
As a Salad Topper: Add on top of a fresh green salad for extra crunch and flavor.
With Mashed Potatoes: Serve as a fun side dish to creamy mashed potatoes.
On Pizza: Use as a topping for homemade buffalo cauliflower pizza.
With Garlic Bread: Pair with buttery garlic bread for a comforting combo.
As a Party Snack: Arrange with a variety of dipping sauces for guests to enjoy.
With Pasta: Serve alongside creamy pasta dishes for a spicy, crunchy contrast.

Additional Tips

For Extra Crispiness: After coating the cauliflower, let it rest for 10-15 minutes to allow the batter to set before baking or frying.
Use Parchment Paper: Line your baking sheet with parchment paper to prevent sticking and ensure even cooking.
Season the Cauliflower: Before dipping in the batter, season the cauliflower with salt, pepper, and garlic powder for an added flavor boost.
Air Fry for a Healthier Option: Try air frying the cauliflower wings for a crispy, lower-calorie alternative to deep frying.
Make a Vegan Dip: Pair your cauliflower wings with a creamy vegan ranch or blue cheese dip made with cashews or plant-based yogurt.
Try Different Sauces: Experiment with different wing sauces, such as buffalo, BBQ, or teriyaki, to mix up the flavors.
Use Cornstarch for Extra Crunch: Mix some cornstarch into your batter for a crunchier texture on the outside.
Batter Variations: Add nutritional yeast to your batter for a cheesy flavor or incorporate almond flour for a gluten-free option.
Roast the Cauliflower at High Heat: Bake the cauliflower wings at 425°F (220°C) to get that perfect golden, crispy texture.
Toss Immediately After Cooking: Once the wings are cooked, toss them in your sauce of choice immediately while they’re hot to allow the sauce to cling better.

Recipe Variations

Honey Garlic Cauliflower: Swap buffalo sauce for a sweet and savory honey garlic glaze.
Teriyaki Cauliflower Wings: Coat with sticky teriyaki sauce for an Asian-inspired flavor.
Korean Gochujang Wings: Toss in a spicy-sweet Korean gochujang sauce.
Lemon Pepper Wings: Season with lemon zest and cracked black pepper for a fresh twist.
BBQ Cauliflower Wings: Use smoky barbecue sauce for a classic flavor.
Vegan Parmesan Wings: Sprinkle with nutritional yeast for a cheesy, vegan option.
Chipotle Lime Wings: Add a smoky, zesty flavor with chipotle sauce and lime juice.
Sweet Chili Wings: Toss in sweet chili sauce for a perfect balance of spicy and sweet.
Curry Spiced Wings: Dust with curry powder for a bold, aromatic flavor.
Garlic Butter Wings: Coat with garlic-infused melted butter for a rich and savory bite.

Special Equipment

Baking Sheet: For roasting the cauliflower.
Mixing Bowls: For preparing the batter and sauce.
Parchment Paper: To prevent sticking and ensure easy cleanup.
Wire Rack: For optimal crispiness.
Tongs: For flipping and tossing the cauliflower.
Silicone Brush: For brushing on sauce if needed.
Air Fryer (Optional): For an even crispier, oil-free alternative.

FAQ Section

Can I make these in an air fryer?
Yes, cook at 400°F (200°C) for 15-20 minutes, shaking halfway through.
Can I use frozen cauliflower?
Fresh is best for texture, but you can use frozen—just thaw and pat dry first.
What can I substitute for flour?
Use almond flour or chickpea flour for a gluten-free option.
Can I make these ahead of time?
Yes, bake the first round and refrigerate. Toss in sauce and finish baking when ready to serve.
What sauce options work best?
Buffalo, barbecue, teriyaki, and sweet chili are all excellent choices.
How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days.
Can I freeze cauliflower wings?
Yes, freeze after the first bake and reheat in the oven or air fryer.
Why aren’t my wings crispy?
Ensure your batter isn’t too thick and avoid overcrowding the baking sheet.
Can I make this recipe vegan?
Absolutely! Use plant-based butter and ensure your sauce is vegan-friendly.
What dips pair best with cauliflower wings?
Ranch, blue cheese, garlic aioli, or even spicy mayo are great dipping options.

Conclusion

Cauliflower Wings are a delicious and healthy alternative to traditional chicken wings, offering the same crispy, flavorful experience with a plant-based twist. The cauliflower florets are coated in a light batter or breading, baked or air-fried to golden perfection, and then tossed in your favorite wing sauce—whether it’s classic buffalo, tangy barbecue, or a sweet and spicy glaze.

These wings are crispy on the outside, tender on the inside, and packed with flavor. Serve them with a side of cooling ranch or blue cheese dressing and some crunchy celery sticks for the ultimate wing experience. They’re perfect as a snack, appetizer, or even a fun main dish.

I can’t wait to see how your Cauliflower Wings turn out! Be sure to share your photos on Instagram and tag me—I’d love to see your beautiful creations. Don’t forget to leave a comment and let me know how you made this dish your own!