Kay's Blog

July 21, 2021
Author: Willow

Cauliflower Wings

If you don't have an air fryer, using an over is just as good.  Searing the cauliflower in the frying pan will cover with oil and create that truly fried taste - but a little healthier! Have fun!

Ingredients/What you need
  • One head cauliflower
  • Frying oil
  • Frying pan
  • Air Fryer or Oven


  • 1 cup of flour
  • 1/4 tsp paprika
  • pinch of turmeric powder
  • 1 cup of water


  • 1 cup of breadcrumbs
  • 1/2 cup on panko
  • 2 tbsp flour
  • 1 1/2 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp bbq spice
  1. Cut the cauliflower head into florets, wash and leave to dry
  2. Preheat the oven to 400 if you don't have an air fryer
  3. Batter: Mix the flour, paprika, turmeric with water
  4. Breading: Combine the breadcrumbs, panko, flour, paprika, garlic powder and BBQ spice on a plate and mix so its blended and into a "sand" pile
  5. Dip the cauliflower into the batter, let the excess batter drip off in the batter bowl
  6. Cover cauliflower with the breading on all sides, re-pile the sand pile for the next cauliflower
  7. Heat the frying pan to a med-high heat, make sure you have enough room to turn over the wings
  8. Place the cauliflower florets in the pan sear both sides so cauliflower is golden and crispy
  9. Decide if you want to finish off the cauliflower in air fryer or in the oven, I like doing this two-step so its crispy and also the batter is fully cooked
  10. Fry in the air fryer at 375-400 temps for 10-15 minutes, check to make sure the cauliflower is cooked to your liking
  11. Or bake with parchment paper on the cookie sheet bake in the oven at 400 for 20 to 25 minutes
  12. Place in a bowl and add your BBQ sauce - at serve while it's hot. 
  13. Without BBQ sauce they could be cauli-nuggets
  14. Serve with sliced carrots and celery
  15. Enjoy!

About the Author

Creator of veganTruro, BSW Niagara University class of '07 - I've worked in developmental services for almost 18 years, been through mental burnout and back. I understand the need for life/work balance and taking the time to heal. My goal is to empower others to look within to help find their groove. My idea of a great time hanging out in my kitchen, throwing some ingredients together & listening to some good tunes. I am passionate about veganism and want to share what the lifestyle has to offer.

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