Easy Cauliflower Wings Recipe for the Air Fryer – Crispy, Healthy

If you’re looking for a healthier twist on classic chicken wings, this Cauliflower Wings Recipe Air Fryer is a game-changer. Perfect for vegetarians, vegans, or anyone looking to enjoy guilt-free, flavorful snacks, these cauliflower wings are crispy on the outside, tender on the inside, and bursting with bold flavors. Using an air fryer makes this recipe a healthier alternative to deep-frying while maintaining the irresistible crunch everyone loves. Whether you’re serving these for game day, a party, or a family dinner, they’re sure to be a hit!

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Recipe Overview

• Prep Time: 10 minutes
• Active Time: 20 minutes
• Resting Time: 5 minutes
• Total Time: 35 minutes
• Cuisine: American
• Course: Appetizer/Snack
• Servings: 4
• Calories: ~120 calories per serving

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Equipment

• Air fryer
• Mixing bowls
• Whisk
• Measuring cups and spoons
• Tongs or a spatula
• Parchment paper (optional for easier cleanup)

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Ingredients

For the cauliflower wings:

• 1 medium head of cauliflower (about 4-5 cups florets)
• 1/2 cup all-purpose flour (or gluten-free flour for a GF option)
• 1/2 cup water or unsweetened plant-based milk
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

For the sauce:

• 1/2 cup hot sauce (e.g., Frank’s RedHot or your favorite)
• 2 tablespoons melted vegan butter or regular butter
• 1 tablespoon maple syrup or honey (optional, for a touch of sweetness)

Optional garnishes:

• Chopped parsley
• Ranch or blue cheese dressing for dipping

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Instructions

Step 1: Prepare the Cauliflower

1. Wash the cauliflower and cut it into bite-sized florets. Make sure the pieces are uniform in size to ensure even cooking.

Step 2: Mix the Batter

2. In a mixing bowl, whisk together the flour, water (or plant-based milk), garlic powder, onion powder, smoked paprika, salt, and pepper until smooth. The batter should be thick enough to coat the florets but not overly runny.

Step 3: Coat the Cauliflower

3. Dip each cauliflower floret into the batter, ensuring it’s evenly coated. Shake off any excess batter to prevent clumping.

Step 4: Preheat the Air Fryer

4. Preheat your air fryer to 375°F (190°C) for about 3-5 minutes.

Step 5: Cook the Cauliflower

5. Lightly grease the air fryer basket or line it with parchment paper. Place the battered florets in a single layer in the basket, ensuring they don’t touch each other for even crisping. You may need to cook them in batches depending on the size of your air fryer.
6. Air fry for 12-15 minutes, flipping the florets halfway through, until golden brown and crispy.

Step 6: Prepare the Sauce

7. While the cauliflower cooks, whisk together the hot sauce, melted butter, and maple syrup (if using) in a small bowl.

Step 7: Coat with Sauce

8. Once the cauliflower is done, transfer it to a large mixing bowl. Pour the sauce over the wings and toss gently to coat.

Step 8: Air Fry Again

9. Return the sauced cauliflower to the air fryer and cook for an additional 5 minutes. This step helps the sauce adhere and creates a sticky, flavorful coating.

Step 9: Rest and Serve

10. Let the cauliflower wings rest for 5 minutes to cool slightly and firm up. Garnish with chopped parsley and serve with your favorite dipping sauce.

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Nutrition Information (Per Serving)

• Calories: ~120
• Protein: 3g
• Carbohydrates: 17g
• Fat: 5g
• Fiber: 2g
• Sugar: 3g (depends on sauce and optional ingredients)

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Tips and Variations

1. Make it Gluten-Free: Use gluten-free flour or almond flour in the batter.
2. For Extra Crispiness: Add 1-2 tablespoons of cornstarch to the batter.
3. Spice Level: Adjust the hot sauce quantity based on your spice tolerance.
4. Sweet BBQ Wings: Substitute the hot sauce with your favorite BBQ sauce for a milder, sweeter flavor.
5. Vegan Ranch Dip: Pair these with a creamy vegan ranch or cashew-based dip for added indulgence.

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Why Choose Air Fryer Cauliflower Wings?

This Cauliflower Wings Recipe Air Fryer is a fantastic alternative to traditional fried foods, offering fewer calories and less fat without compromising flavor. The air fryer cuts down on oil usage while delivering perfectly crispy results, making this recipe a win for health-conscious eaters and food lovers alike.

Serve these cauliflower wings at your next gathering or enjoy them as a quick and easy snack. You’ll love how simple they are to make and how versatile they are for different flavor profiles. Enjoy guilt-free indulgence with every bite!