These Crispy Cauliflower Wings are easy to make in the oven or air fryer with cauliflower florets coated in a spicy Asian-inspired sauce. They’re the perfect healthy low carb side, snack or appetizer for game day or any weekend picnic or barbecue! Gluten-free, keto, low carb, grain-free, vegan, paleo and Whole30 compliant.
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Crispy Cauliflower Wings Recipe
Looking for a fun and healthy appetizer? These Crispy Cauliflower Wings are made with cauliflower florets coated in a spicy Asian-inspired sauce. They are super simple to make either in the oven or air fryer and perfect for game day or any weekend! Serve them with along with some fresh veggie sticks, guacamole and simple cheese board for your guests.
Do veggie cauliflower wings taste good?
Crispy Baked Cauliflower Wings are not only the best way to enjoy cauliflower, but they are a delicious vegetarian, gluten-free, vegan, paleo and low carb snack or appetizer.
Plus, they so quick and easy to make to make with pantry friendly ingredients and you can easily customize them with any ingredients you like or have on hand!
Ingredients you need
Classic Wings are made with chicken wings, all purpose flour and bread crumbs or panko crumbs. To make our healthy cauliflower wings, you will need:
- Cauliflower: 1 medium head, chopped into florets.
- Almond meal: To make the cauliflower extra crispy.
- Unsweetened almond milk: Or preferred milk.
- Garlic Powder and Onion Powder: For flavor.
- Salt: You can use fine sea salt or kosher salt. Season generously to taste.
- Black Pepper: Freshly cracked.
- Gluten-free / grain-free crackers or breadcrumbs: Finely crushed. We like Simple Mills Almond Flour crackers.
- Avocado oil: or olive oil.
For the spicy sauce
- Buffalo Sauce: We like Frank’s Hot Buffalo Sauce.
- Coconut aminos: The base of the savory sauce. You can also use gluten-free tamari or sub with low-sodium soy sauce if not gluten-free.
- Coconut sugar and maple syrup: For some natural sweetness. Omit for Whole30 or use Lakanto Golden Monk Fruit Sweetener and Sugar-Free maple syrup or preferred brown sugar substitute and sticky liquid sweetener for a low carb or keto option.
- Apple cider vinegar
- Vegan butter: You can sub with ghee or unsalted butter if not dairy-free / vegan.
- Sea salt: To taste.
For garnish
- Chopped fresh green onions
- Cilantro
- Sesame seeds
How to make Crispy Cauliflower Wings
Want to learn how to make the crispiest cauliflower bites? Be sure to follow the step-by-step instructions:
- Preheat the oven: Preheat the oven to 400 F and line a baking pan with parchment paper. (see below for air fryer method)
- Cut the cauliflower: Remove most of the stem from the cauliflower and chop into equal-sized florets.
- Make the batter: In a large bowl, add the almond flour, almond milk, garlic powder, salt and black pepper and mix until smooth. Place the crushed crackers / breadcrumbs into a large ziploc bag (or a large shallow bowl).
- Dip the cauliflower: Using tongs, dip a cauliflower floret into the batter, making sure to evenly coat. Tap the tongs on the edge of the bowl a few times to remove any excess batter.
- Coat with crushed crumbs: Place 2-3 cauliflower florets at a time into the ziploc bag (or the shallow bowl and coat the florets evenly), then seal the bag tightly. Give the bag a good shake to coat the cauliflower evenly.
- Arrange on baking pan: Place each coated cauliflower floret in a single layer on the lined baking sheet. Repeat with remaining florets then lightly spray the coated cauliflower florets with avocado oil spray or olive oil spray.
- Cook: Bake for 18-25 minutes (time will depend on how large the florets are), or until golden brown, flipping halfway through.
- Make the sauce: Meanwhile, add all the sauce ingredients to a medium saucepan over medium-high heat. Bring to a boil, for 1-2 minutes, stirring frequently. Reduce heat to simmer until the sauce has thickened slightly, about 2 minutes. Taste and adjust any seasonings as needed. Remove from heat and set aside.
- Coat with sauce: Remove the baking pan from the oven and pour the sauce evenly over the cauliflower (or use a brush to coat).
- Bake again: Bake again for an additional 5 minutes or until crispy and just starting to brown.
- Garnish and serve: Transfer to a large bowl or platter and garnish with chopped green onions, cilantro and sesame seeds. Serve with your favorite ranch and sides, chopped carrots and celery.
Air Fryer Method:
- If your air fryer requires preheating, preheat to 375F.
- Working in batches, place the coated cauliflower florets into the air fryer basket in a single layer. (Optional: Line your air fryer basket with an air fryer parchment paper liner for less mess)
- Air fry for 12-14 minutes, or until golden brown, flipping the cauliflower florets halfway through.
- Meanwhile, add all the sauce ingredients to a medium saucepan over medium-high heat. Bring to a boil, for 1-2 minutes, stirring frequently. Reduce heat to simmer until the sauce has thickened slightly, about 2 minutes. Taste and adjust any seasonings as needed. Remove from heat and set aside.
- Pour or brush the sauce evenly over the cauliflower.
- Air fry again for 2-3 minutes, or until crispy and just starting to brown.
- Transfer to a large bowl or platter and garnish with chopped green onions, cilantro and sesame seeds.
- Serve with your favorite ranch and sides, chopped carrots and celery.
Tips for Success
Cooking cauliflower bites couldn’t be easier! Here are some tricks so they come out perfectly every time!
- Cut the florets into even sizes: Cut the cauliflower into even sized pieces, otherwise, they won’t cook evenly.
- Don’t Crowd the Pan: Make sure you’re not putting too many cauliflower wings on the baking sheet or air fryer at once. It’s better to work in batches. If your cauliflower are too crowded, they won’t get as crispy.
- Rotate halfway: Be sure to rotate the baking sheet or stir the cauliflower halfway through the cooking process. This ensures crispiness all around!
Variations:
Want to spice things up? Coat your cauliflower wings or serve with some delicious dips:
- Buffalo sauce
- BBQ Sauce
- Sticky Sesame
- Chipotle Lime
- Sriracha and Maple
Make ahead and Storage
How to make ahead
The great thing about making these low carb cauliflower bites is that you can make them ahead. Simply chop up the cauliflower, make the sauce and prepare the breading the day before and store them in separate containers in the fridge.
Then when you’re ready to serve, all you need to do is toss the cauliflower with the batter and follow the cooking directions.
How to store leftover crispy cauliflower bites
We think these are best enjoyed fresh but you can store your vega cauliflower bites in an air tight container in the fridge for up to 2 days.
Can you freeze cauliflower wings?
We don’t recommend freezing air fryer cauliflower bites as we think they are best enjoyed fresh, but if you’d like to reheat any leftovers you can heat them in an oven at 400 degrees or in the air fryer at 375F for a few minutes until warm and crispy.
I also don’t recommend reheating Buffalo Cauliflower Wings in a microwave since it will make them really soft and soggy.
What to serve with crispy cauliflower wings
These Cauliflower Bites are delicious alone or you can serve them with the same food you would serve regular buffalo wings with.
Some crunchy vegetables like celery, cucumber spears or carrot sticks along with vegan ranch dressing or blue cheese dip.
More cauliflower recipes to try
Crispy Cauliflower Wings
Easy Air Fryer Cauliflower Wings
Air Fryer Buffalo Cauliflower Wings
These Crispy Cauliflower Wings are easy to make in the oven or air fryer with cauliflower florets coated in a spicy Asian-inspired sauce. They're the perfect healthy low carb side, snack or appetizer for game day or any weekend picnic or barbecue! Gluten-free, keto, low carb, grain-free, vegan, paleo and Whole30 compliant.
- 1 medium cauliflower about 4 cups florets
- ⅔ cup fine blanched almond flour
- 2/3 cup unsweetened almond milk or preferred milk
- 1/2 tsp garlic powder
- ¼ onion powder
- ⅓ tsp fine sea salt to taste
- Freshly cracked black pepper to taste
- 1 ½ cups finely crushed gluten-free / grain-free crackers or breadcrumbs of choice we like Simple Mills Almond Flour crackers.
- Avocado oil spray or olive oil spray
- 2/3 cup Frank’s Red Hot Buffalo Sauce
- 3 Tbsp coconut aminos
- ⅔ cup coconut sugar
- 1 Tbsp maple syrup or preferred sticky liquid sweetener
- 1 Tbsp apple cider vinegar
- 1 Tbsp vegan butter sub with ghee or unsalted butter if not dairy-free
- ¼ tsp fine sea salt to taste
- Chopped fresh green onions
- Cilantro
- Sesame seeds
- Ranch dressing
- Chopped celery and carrots
- Preheat the oven to 400 F and line a baking pan with parchment paper. (see below for air fryer method)
- Remove most of the stem from the cauliflower and chop into equal-sized florets.
In a large bowl, add the almond flour, almond milk, garlic powder, salt and black pepper and mix until smooth.
Place the crushed crackers / breadcrumbs into a large ziploc bag (or a large shallow bowl).
Using tongs, dip a cauliflower floret into the batter, making sure to evenly coat. Tap the tongs on the edge of the bowl a few times to remove any excess batter. Place 2-3 cauliflower florets at a time into the ziploc bag (or the shallow bowl and coat the florets evenly), then seal the bag tightly. Give the bag a good shake to coat the cauliflower evenly.
Place 2-3 cauliflower florets at a time into the ziploc bag (or the shallow bowl and coat the florets evenly), then seal the bag tightly. Give the bag a good shake to coat the cauliflower evenly.
Place each coated cauliflower floret in a single layer on the lined baking sheet. Repeat with remaining florets then lightly spray the coated cauliflower florets with avocado oil spray or olive oil spray.
Bake for 18-25 minutes (time will depend on how large the florets are), or until golden brown, flipping halfway through.
- Meanwhile, add all the sauce ingredients to a medium saucepan over medium-high heat. Bring to a boil, for 1-2 minutes, stirring frequently. Reduce heat to simmer until the sauce has thickened slightly, about 2 minutes. Taste and adjust any seasonings as needed. Remove from heat and set aside.
Remove the baking pan from the oven and pour the sauce evenly over the cauliflower (or use a brush to coat).
Bake again for an additional 5 minutes or until crispy and just starting to brown.
Transfer to a large bowl or platter and garnish with chopped green onions, cilantro and sesame seeds.
Serve with your favorite ranch and sides, chopped carrots and celery.
- If your air fryer requires preheating, preheat to 375F.
- Working in batches, place the coated cauliflower florets into the air fryer basket in a single layer. (Optional: Line your air fryer basket with an air fryer parchment paper liner for less mess)
- Air fry for 12-14 minutes, or until golden brown, flipping the cauliflower florets halfway through.
- Meanwhile, add all the sauce ingredients to a medium saucepan over medium-high heat. Bring to a boil, for 1-2 minutes, stirring frequently. Reduce heat to simmer until the sauce has thickened slightly, about 2 minutes. Taste and adjust any seasonings as needed. Remove from heat and set aside.
- Pour or brush the sauce evenly over the cauliflower.
- Air fry again for 2-3 minutes, or until crispy and just starting to brown.
- Transfer to a large bowl or platter and garnish with chopped green onions, cilantro and sesame seeds.
- Serve with your favorite ranch and sides, chopped carrots and celery.
- *NOTE: cooking time will vary depending on your air fryer model.
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