Crispy 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.
Ingredients
- 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
Sauce
- 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
Garnish:
- Chopped fresh green onions
- Cilantro
- Sesame seeds
Serve:
- Ranch dressing
- Chopped celery and carrots
Instructions
Oven Method
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Preheat the oven to 400 F and line a baking pan with parchment paper. (see below for air fryer method)
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Remove most of the stem from the cauliflower and chop into equal-sized florets.
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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).
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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.
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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.
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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.
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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.
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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.
Air Fryer Method
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If your air fryer requires preheating, preheat to 375F.
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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)
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Air fry for 12-14 minutes, or until golden brown, flipping the cauliflower florets halfway through.
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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.
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Pour or brush the sauce evenly over the cauliflower.
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Air fry again for 2-3 minutes, or until crispy and just starting to brown.
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Transfer to a large bowl or platter and garnish with chopped green onions, cilantro and sesame seeds.
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Serve with your favorite ranch and sides, chopped carrots and celery.
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*NOTE: cooking time will vary depending on your air fryer model.