Delicious Vegan Cauliflower Wings Recipe Air Fryer – Healthy

Cauliflower wings have become a popular plant-based alternative to traditional chicken wings. They are crispy, flavorful, and offer a perfect balance of healthy and delicious. With the rise in veganism and the desire for healthier snack options, these Vegan Cauliflower Wings cooked in an Air Fryer provide the ideal solution. The Air Fryer makes these wings extra crispy with minimal oil, ensuring they are both healthy and satisfying. Whether you’re a vegan or just looking for a tasty, guilt-free snack, this Vegan Cauliflower Wings Recipe Air Fryer is perfect for any occasion, from game day to casual meals.

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Ingredients:

To make Vegan Cauliflower Wings in the Air Fryer, you will need the following ingredients:

• 1 medium-sized cauliflower head, cut into bite-sized florets
• 1 cup all-purpose flour (or chickpea flour for a gluten-free option)
• 1 cup unsweetened plant-based milk (almond milk, soy milk, oat milk, etc.)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup breadcrumbs (panko breadcrumbs for extra crunch)
• 2 tablespoons olive oil (for brushing)
• 1/3 cup buffalo sauce (or BBQ sauce for a milder option)
• Fresh parsley (for garnish, optional)

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Nutrition:

The Vegan Cauliflower Wings are a healthier alternative to traditional deep-fried wings. Here’s a general idea of the nutrition per serving:

• Calories: 150-180 kcal per serving (depending on the sauce and breading choice)
• Protein: 5-6g
• Carbohydrates: 20-25g
• Fiber: 3-4g
• Fat: 7-9g
• Sodium: 400-600mg (varies with sauce)

Keep in mind that these values may vary based on the exact ingredients you use.

Prep Time: 15 minutes

Active Time: 20 minutes

Resting Time: None (you can serve immediately after cooking)

Total Time: 35 minutes

Servings: 4 servings (approx.)

Cuisines: American, Vegan, Healthy

Course: Appetizer, Snack

Calories: Approximately 150-180 calories per serving

Equipment:

• Air fryer
• Mixing bowls
• Baking tray or Air Fryer basket
• Knife and cutting board
• Whisk

Instructions:

Here’s a step-by-step guide on how to make these crispy Vegan Cauliflower Wings using the Air Fryer:

1. Prepare the Cauliflower: Begin by cutting the cauliflower into bite-sized florets. Make sure the florets are roughly the same size for even cooking. Larger florets will take longer to cook, so it’s best to aim for medium-sized pieces that are easy to pick up and eat.
2. Prepare the Breading Station: In one mixing bowl, whisk together the flour, garlic powder, onion powder, smoked paprika, salt, and black pepper. Gradually add the plant-based milk to the dry ingredients, whisking until you have a smooth batter. This batter should be thick enough to coat the cauliflower florets but not too runny.In a separate bowl, place the breadcrumbs (either panko or regular). You can mix in additional seasonings like nutritional yeast for a cheesy flavor, if desired.
3. Coat the Cauliflower: Dip each cauliflower floret into the batter, ensuring it is well coated. Then, transfer the battered cauliflower into the breadcrumbs, rolling it around to coat thoroughly. Repeat this process with all the florets.
4. Preheat the Air Fryer: Preheat your Air Fryer to 375°F (190°C). This will help ensure that the cauliflower wings cook evenly and become crispy.
5. Air Fry the Cauliflower Wings: Arrange the coated cauliflower florets in a single layer in the Air Fryer basket. Don’t overcrowd the basket; you may need to cook the florets in batches, depending on the size of your Air Fryer. Lightly spray or brush the florets with olive oil to help them crisp up.Air fry for 10-12 minutes, flipping the florets halfway through. The wings should be golden brown and crispy when done. If you prefer extra crunch, you can air fry them for an additional 2-3 minutes.
6. Toss in Sauce: Once the cauliflower wings are crispy, transfer them to a large mixing bowl. Pour your desired sauce (buffalo or BBQ) over the wings and toss gently to coat them. You can adjust the amount of sauce to suit your taste preference.
7. Serve and Garnish: Arrange the Vegan Cauliflower Wings on a serving platter. Optionally, garnish with freshly chopped parsley for a touch of color. Serve immediately with dipping sauces like vegan ranch or blue cheese, if desired.

Tips:

• For extra crispy wings, you can double-bread the cauliflower by dipping it in the batter and breadcrumbs twice.
• Make sure to coat the cauliflower evenly to get the best results in the Air Fryer.
• If you like a spicier kick, increase the amount of hot sauce or add chili flakes to the batter.
• For a gluten-free option, use chickpea flour instead of regular flour and gluten-free breadcrumbs.

Conclusion:

These Vegan Cauliflower Wings are a fantastic alternative to traditional chicken wings, offering all the crispy, savory goodness without any animal products. By using an Air Fryer, you can achieve that perfect crunch without deep frying, making this recipe a healthier option. Whether you are hosting a party, snacking on game day, or just craving a delicious treat, these wings are sure to satisfy your taste buds. Plus, they’re quick and easy to make, and customizable to suit your flavor preferences. Enjoy your Vegan Cauliflower Wings with your favorite dipping sauces for the ultimate vegan snack experience!

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.