Crispy Cauliflower Wings

Ingredients

For the Cauliflower

• 1 medium head of cauliflower (about 2 lbs / 900 g), cut into bite-sized florets
• ¾ cup all-purpose flour (or gluten-free blend)
• ½ cup cornstarch
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¾ cup plant-based milk (or regular milk)
• ¼ cup hot sauce (such as Frank’s RedHot)

For the Buffalo Coating

• ½ cup hot sauce
• 3 tablespoons unsalted butter or vegan butter, melted
• 1 tablespoon honey or maple syrup (optional, for balance)

For Serving

• Ranch or blue cheese dressing
• Celery and carrot sticks
• Fresh parsley, chopped (optional garnish)

Instructions

Step 1: Prepare the Cauliflower (5 minutes)

1. Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it. Wash and thoroughly dry the cauliflower head, then cut it into even, bite-sized florets. Tip: Keep florets similar in size so they cook evenly. Pat them completely dry with a clean towel—moisture is the enemy of crispiness.

Step 2: Make the Batter (5 minutes)

1. In a large mixing bowl, whisk together the flour, cornstarch, garlic powder, onion powder, smoked paprika, salt, and pepper. Pour in the milk and hot sauce, then whisk until smooth. The batter should be thick enough to coat a spoon but still pourable—similar to pancake batter. If it’s too thick, add milk one tablespoon at a time; if too thin, add flour one tablespoon at a time.

Step 3: Coat the Florets (5 minutes)

1. Add the cauliflower florets to the batter in batches, tossing gently with a spatula or your hands until each piece is fully coated. Shake off excess batter and arrange the florets in a single layer on the prepared baking sheet, leaving space between them. Do not overcrowd —this is critical for crispiness.

Step 4: First Bake — Intensity: Medium-High (15 minutes)

1. Bake at 425°F (220°C) for 15 minutes, flipping halfway through with tongs. The coating should be set and lightly golden. This first bake creates the structural crunch.

Step 5: Prepare the Buffalo Sauce (2 minutes)

1. While the cauliflower bakes, whisk together the hot sauce, melted butter, and honey (if using) in a small bowl until emulsified and glossy.

Step 6: Coat and Second Bake — Intensity: High (10–15 minutes)

1. Remove the cauliflower from the oven and brush or toss each floret generously with the buffalo sauce. Return them to the baking sheet and bake for another 10–15 minutes at 425°F (220°C) until deep golden brown and crispy at the edges. Watch closely during the final minutes to prevent burning.

Step 7: Air Fryer Alternative — Intensity: High (12–15 minutes total)

1. Preheat the air fryer to 400°F (200°C). Arrange battered florets in a single layer in the basket (work in batches). Air fry for 8 minutes, flip, then brush with buffalo sauce and air fry for 4–6 more minutes until crispy. This method yields the crunchiest results.

Step 8: Serve Immediately

1. Transfer to a serving platter, garnish with fresh parsley, and serve hot with ranch or blue cheese dressing and veggie sticks. These wings are best enjoyed fresh—the crunch fades as they cool.

Nutrition

Calories: 245 kcal · Protein: 6 g · Fat: 10 g (Saturated Fat: 5 g) · Carbohydrates: 33 g Dietary · Saturated Fat: 5 g) Cholesterol: 0 mg (20 mg if using dairy butter) · Fiber: 4 g · Sugar: 5 g · Sodium: 780 mg