Air Fryer Cauliflower Wings

Are you a fan of crispy, flavorful snacks but want to make healthier choices? Look no further than air fryer cauliflower wings! These tasty treats are a delicious alternative to traditional chicken wings, offering a crunchy exterior with a tender and flavorful cauliflower interior. In this article, we will explore the benefits of air fryer cauliflower wings, provide you with a step-by-step recipe, and share some tips and tricks to make them extra delicious.


Cauliflower has gained popularity as a versatile ingredient that can be used in various dishes, and cauliflower wings are a prime example. Air fryers have revolutionized the way we cook, offering a healthier alternative to deep-frying. By using an air fryer, you can achieve the same crispy texture and mouthwatering flavor without the excessive oil and calories.

The Benefits of Air Fryer Cauliflower Wings

Air fryer cauliflower wings offer numerous benefits for those seeking a healthier snack option. Here are some key advantages:

  1. Lower in Calories: Compared to traditional chicken wings, cauliflower wings are lower in calories, making them a great choice for individuals watching their calorie intake.
  2. Rich in Nutrients: Cauliflower is packed with essential vitamins and minerals, including vitamin C, vitamin K, and potassium, offering a nutritious snack option.
  3. Versatile Flavor: Cauliflower has a mild flavor that readily absorbs marinades and sauces, allowing for a wide variety of flavor combinations to suit your taste preferences.
  4. Suitable for Various Diets: Air fryer cauliflower wings are suitable for vegetarians, vegans, and those following a gluten-free or keto diet.

Ingredients and Preparation

To make delicious air fryer cauliflower wings, you will need the following ingredients:

  • 1 medium-sized cauliflower head
  • 1 cup all-purpose flour (or substitute with almond flour for a gluten-free option)
  • 1 cup unsweetened plant-based milk (such as almond milk or soy milk)
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Before preparing the cauliflower wings, wash and cut the cauliflower into bite-sized florets. Preheat your air fryer to 400°F (200°C).

Step-by-Step Recipe

  1. In a bowl, whisk together the flour, plant-based milk, garlic powder, paprika, salt, and black pepper until you have a smooth batter.
  2. Dip each cauliflower floret into the batter, making sure it is evenly coated. Shake off any excess batter.
  3. Place the coated cauliflower florets in a single layer in the air fryer basket. Avoid overcrowding to ensure proper air circulation.
  4. Cook the cauliflower wings in the air fryer for 15-18 minutes, flipping them halfway through, until they are golden brown and crispy.
  5. Once cooked, remove the cauliflower wings from the air fryer and let them cool for a few minutes before serving.

Tips and Tricks for Perfect Cauliflower Wings

  • Preheat the Air Fryer: Preheating the air fryer ensures that the cauliflower wings cook evenly and achieve that desired crispy texture.
  • Use Parchment Paper: Placing parchment paper in the air fryer basket prevents the cauliflower wings from sticking and makes cleanup easier.
  • Experiment with Seasonings: Feel free to experiment with different seasonings and spices to create unique flavor profiles. Try adding cayenne pepper for a spicy kick or smoked paprika for a smoky flavor.
  • Serve Immediately: Cauliflower wings are best enjoyed immediately after cooking while they are still crispy. Serve them as a standalone snack or as part of a delicious meal.

Flavor Variations

You can elevate the flavor of your air fryer cauliflower wings by trying out different seasoning and sauce combinations. Here are a few ideas to inspire you:

  1. Buffalo Cauliflower Wings: Toss the cooked wings in a mixture of hot sauce and melted vegan butter for a classic buffalo wing flavor.
  2. Barbecue Cauliflower Wings: Coat the wings in a tangy barbecue sauce before cooking to achieve a sticky and sweet flavor.
  3. Teriyaki Cauliflower Wings: Drizzle the cooked wings with teriyaki sauce and sprinkle with sesame seeds for a delicious Asian-inspired twist.

Feel free to get creative and customize the flavors according to your preferences!

Serving and Dipping Sauces

Air fryer cauliflower wings pair perfectly with a variety of dipping sauces. Here are a few popular options:

  1. Vegan Ranch Dressing: Whip up a creamy vegan ranch dressing using dairy-free alternatives like cashews, vegan mayonnaise, and herbs.
  2. Blue Cheese Dip: Prepare a dairy-free blue cheese dip using tofu, vegan sour cream, and tangy seasonings.
  3. Honey Mustard Sauce: Create a vegan version of honey mustard by combining Dijon mustard, agave nectar, and vegan mayonnaise.

Serve the dipping sauces alongside the cauliflower wings to enhance their flavor and provide a delightful dipping experience.

Frequently Asked Questions (FAQs)

Q1: Are air fryer cauliflower wings crispy?

Yes, air fryer cauliflower wings can turn out incredibly crispy when cooked properly. The hot circulating air in the air fryer helps achieve a crunchy texture.

Q2: Can I freeze cauliflower wings?

Yes, you can freeze uncooked cauliflower wings for later use. Place them in a single layer on a baking sheet and freeze until solid. Transfer the frozen wings to a freezer-safe bag or container and store for up to 3 months. When ready to cook, thaw the wings in the refrigerator before air frying.

Q3: Can I use frozen cauliflower for this recipe?

While fresh cauliflower is recommended for the best texture, you can use frozen cauliflower if that’s what you have on hand. Thaw the cauliflower before coating it with the batter and adjust the cooking time as needed.

Q4: Can I make air fryer cauliflower wings without flour?

Yes, you can use alternatives to all-purpose flour, such as almond flour or chickpea flour, for a gluten-free option. These alternatives may yield slightly different results but can still result in delicious cauliflower wings.

Q5: Can I make the cauliflower wings oil-free?

Yes, you can omit the oil and achieve a crispy result. However, lightly spraying the cauliflower wings with cooking spray or brushing them with a small amount of oil can enhance the browning and flavor.


Air fryer cauliflower wings are a fantastic option for anyone looking to enjoy a delicious and healthier alternative to traditional chicken wings. With their crispy texture, flavorful coating, and versatility, these cauliflower wings are sure to satisfy your snack cravings. So why not give them a try and discover a guilt-free snack that will become a new favorite?

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