Cauliflower has taken the vegan world by storm, and one of the most delicious transformations is turning it into crispy cauliflower wings. Traditionally made to mimic the flavor and texture of chicken wings, this recipe uses an air fryer to achieve the same crunch without deep frying. Packed with flavor, low in calories, and endlessly customizable, vegan cauliflower wings are perfect for game nights, family dinners, or anytime you crave comfort food with a healthy twist.
Why Cauliflower Wings Are So Popular
Plant-based eating has grown rapidly over the past decade. According to a 2022 report by The Good Food Institute, sales of plant-based foods grew by 54% over the last three years in the United States. Vegan cauliflower wings, in particular, have become a favorite because they’re:
- A wholesome alternative to chicken wings.
- Lower in fat and calories compared to fried wings.
- High in fiber and packed with vitamins C and K.
- Easy to flavor with sauces like buffalo, BBQ, or Teriyaki.
And when you use an air fryer, the wings become crispy on the outside while staying tender inside without the need for excess oil.
Ingredients for Vegan Air Fryer Cauliflower Wings
- 1 medium head of cauliflower, cut into bite-sized florets
- ¾ cup all-purpose flour (or chickpea flour for gluten-free)
- ¾ cup plant-based milk (unsweetened almond, oat, or soy)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 cup panko breadcrumbs (for extra crispiness)
- ½ cup buffalo sauce or BBQ sauce (for coating)
- Olive oil spray (optional for extra crunch)
Step-by-Step Instructions
- Prep the Cauliflower: Wash and cut cauliflower into evenly sized florets. Pat dry with a clean towel.
- Make the Batter: In a bowl, whisk together flour, plant milk, garlic powder, onion powder, paprika, salt, and pepper until smooth.
- Coat the Florets: Dip each cauliflower floret into the batter, shake off excess, then roll in panko breadcrumbs for extra crunch.
- Air Fry: Preheat air fryer to 375°F (190°C). Place coated florets in a single layer in the basket. Cook for 15–18 minutes, shaking halfway, until golden brown.
- Sauce It Up: Transfer hot cauliflower wings to a bowl and toss with buffalo or BBQ sauce until fully coated.
- Serve: Enjoy with celery sticks and vegan ranch or blue cheese dip.
Vegan Air Fryer Cauliflower Wings
Equipment
- Air Fryer
- Mixing bowls
Ingredients
- 1 medium head cauliflower cut into bite-sized florets
- 3/4 cup all-purpose flour or chickpea flour for gluten-free
- 3/4 cup plant-based milk unsweetened almond, oat, or soy
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 cup panko breadcrumbs for extra crispiness
- 1/2 cup buffalo sauce or BBQ sauce for coating
- olive oil spray optional, for extra crunch
Instructions
- Wash and cut cauliflower into evenly sized florets. Pat dry with a clean towel.
- In a bowl, whisk together flour, plant milk, garlic powder, onion powder, paprika, salt, and pepper until smooth.
- Dip each cauliflower floret into the batter, shake off excess, then roll in panko breadcrumbs for extra crunch.
- Preheat air fryer to 375°F (190°C). Place coated florets in a single layer in the basket. Cook for 15–18 minutes, shaking halfway, until golden brown.
- Transfer hot cauliflower wings to a bowl and toss with buffalo or BBQ sauce until fully coated.
- Serve with celery sticks and vegan ranch or blue cheese dip.
Notes
Nutrition Benefits of Cauliflower Wings
Not only are these wings delicious, but they’re also packed with nutrients. One serving provides:
- Around 120–150 calories (before sauce).
- 6 grams of fiber.
- 5 grams of protein (with chickpea flour batter).
- Over 70% of the daily recommended vitamin C.
- Virtually no cholesterol and very low saturated fat.
According to the National Cancer Institute, cruciferous vegetables like cauliflower contain compounds that may help reduce the risk of certain cancers. This makes vegan cauliflower wings a tasty and health-conscious choice.
Tips for Perfect Air Fryer Cauliflower Wings
- Cut cauliflower florets evenly for consistent cooking.
- Don’t skip the panko breadcrumbs—they make the wings extra crispy.
- Use parchment paper in the air fryer basket to prevent sticking.
- Toss with sauce right before serving to avoid sogginess.
- For spice lovers, add cayenne pepper or chili flakes to the batter.
Flavor Variations
The beauty of cauliflower wings is their versatility. Try different sauces to suit your mood:
- Buffalo Style: Tangy, spicy, and classic.
- BBQ Style: Sweet, smoky, and kid-friendly.
- Teriyaki Style: Savory-sweet with a touch of sesame.
- Garlic Parmesan (Vegan): Toss with garlic powder, nutritional yeast, and fresh parsley.
Serving Ideas
These vegan cauliflower wings shine as:
- A game-day appetizer served with vegan dips.
- A main dish paired with salad or grain bowls.
- A party snack that satisfies both vegans and non-vegans alike.
- More ideas check this vegan Air Fryer guide
FAQs About Vegan Cauliflower Wings
Q: Can I make these gluten-free?
Yes, use chickpea flour instead of all-purpose flour and gluten-free breadcrumbs.
Q: Can I bake them instead of air frying?
Absolutely. Bake at 425°F (220°C) for 25–30 minutes, flipping halfway, until crispy.
Q: Why are my cauliflower wings soggy?
Overcrowding the basket or adding sauce too early can make them soggy. Always air fry in batches and sauce right before serving.
Q: Can I reheat cauliflower wings?
Yes. Reheat in the air fryer at 350°F (175°C) for 4–5 minutes. They’ll crisp right back up.
Q: Can I make them ahead of time?
You can prepare and air fry the wings ahead, then store them without sauce. When ready, reheat and toss with sauce before serving.