Air Fryer Cauliflower Wings

Just in time for football season! We know how frustrating it can be eating a plant-based diet and having to watch everyone eat all this “great” food at a party – while their idea of vegan food is a vegetable tray from Publix. Well, I refuse to be on the sidelines any longer! So here’s our first of many great snack ideas for your tailgate parties: Air Fryer Cauliflower Wings!

Keto Low-Carb Vegetarian Air Fryer Cauliflower Buffalo Wings + {VIDEO} is a quick recipe that provides instructions on how to cook and make whole cauliflower in the air fryer. These wings are also gluten-free. Looking for vegan cauliflower wings? Simply omit the butter in this recipe.

I’m sure your first question is if these wings are crunchy. This keto version is not, but this recipe is delicious and embodies an amazing roasted caulilfower taste. I combine Frank’s RedHot Wings Buffalo Sauce with melted butter to produce amazing flavor that does not compromise keto macros.

I have a breaded cauliflower buffalo wings recipe in my cookbook, The Super Easy Air Fryer Cookbook. These wings are crisp and crunchy, but they are not low carb. Cauliflower is naturally moist, especially when heated. That makes it difficult to achieve a crunchy texture without breading.

Air Fryer Buffalo Cauliflower Wings taste great and are so good for you too. These vegan cauliflower wings are so crave-worthy that no one will miss the chicken. Learn how to make these with a step-by-step tutorial. Suitable for Keto, Paleo, Gluten-Free, Low Carb and Vegan diets. Post includes Weight Watchers points.

Guys, have I got a perfect secretly healthy snack recipe for you. These Air Fryer Cauliflower Wings are soooo good and so crave-worthy, they are sure to be a hit at your next game day gathering. And I promise that no one will miss the chicken.

I am always looking for ways to serve up healthy food that is fun to eat. And replacing chicken wings with cauliflower is a great way to sneak in some added nutrients without losing any of the fun or the delectable Buffalo wing flavour.

In my opinion, cauliflower is the MVP of vegetables. Not only is it high in fibre and loaded with vitamins and minerals, cauliflower is a true master of disguise. There is no shortage of great vegan cauliflower recipes to choose from since it seamlessly takes the place of so many different foods.

INGREDIENTS

• 3-4 tbsp hot sauce please go for mild sauce if you don't like it hot
• 1 tbsp almond flour
• 1 tbsp avocado oil
• Salt to taste
• 1 medium head of cauliflower cut into bites washed and fully patted dry

INSTRUCTIONS

1. Preheat air fryer to 400F / 200C
2. Mix together hot sauce, almond flour, avocado oil and salt in a large bowl.
3. Add the cauliflower and mix until coated.
4. Add half the cauliflower into the air fryer and fry for 12-15 min (or until crisp at the edges with a little bite still, or it reaches your desired doneness).
5. Make sure to open the air fryer and shake the frying basket half way thru to turn the cauliflower. Remove and set aside.
6. Add in second batch, but cook it for 2-3 mins less.
7. Serve warm (although they can also be served cold) with some extra hot sauce for dipping.

OVEN BAKED BUFFALO CAULIFLOWER WINGS

1. No air fryer? No problem. Here's how to make your Buffalo cauliflower wings in the oven.
2. Preheat oven to fan assisted 160C / 180C / gas 6 / 350F.
3. Place the cauliflower in a single layer on a lined baking sheet.
4. Bake for 35-40 mins (until done and is crisp at the edges with a little bite still or until it reaches your desired doneness) turning a couple of times during baking.
5. Serve warm, although can also be served cold with some extra hot sauce.

NOTES
TIPS FOR MAKING BUFFALO CAULIFLOWER BITES

• Make sure the cauliflower is not touching. This allows maximum air circulation inside the fryer, so your cauliflower bites will cook evenly and turn out nicely crispy.
• Start with a milder hot sauce and use just 2-3 tbsp if you are worried about it being too hot.
• But if you really want to bring the heat, go ahead and add an extra tbsp or 2 of hot sauce.
• For dipping, serve with extra hot sauce or some smashed avocado.
• If not vegan, pair with a side of creamy buffalo cheese dip.

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