Cauliflower Wings Recipe

I’ve discovered the ultimate trick for getting my family to devour their veggies, and I can’t wait to share it with you! These baked cauliflower wings, coated in a spicy Gochujang glaze, have delightfully crispy edges and a deeply savory aroma. This easy cauliflower wings recipe is about to become your family’s new favorite, delivering all the deliciousness without the fuss. Perfect for busy weeknights when you need a healthy dinner idea, or impressing friends, it’s a wholesome twist on a classic that everyone will cheer for.

What You’ll Need (Ingredients & Why They Matter)

• Fresh Cauliflower: 1 large head (approx. 900g / 2 lbs), cut into 2.5-3.5 cm (1-1.5 inch) florets. This is our star, providing a satisfying “wing-like” texture. Look for a firm, white head.
• Simple Batter: 190g / 1.5 cups all-purpose flour and 60g / 0.5 cup cornstarch create that essential crispy coating. Use a gluten-free all-purpose flour blend for a gluten-free version.
• Moisture & Binder: 240ml / 1 cup cold water (or unsweetened plant-based milk for a richer batter) helps form a smooth, thick batter that adheres well.
• Flavor Boosters: 5g / 1 tsp garlic powder, 5g / 1 tsp onion powder, 5g / 1 tsp fine sea salt, and 2.5g / 0.5 tsp freshly ground black pepper provide foundational taste for the batter.
• Oil for Crispness: 30ml / 2 tbsp neutral vegetable oil (plus more for the baking sheet) adds richness and promotes browning for truly crispy cauliflower wings.
• Spicy Gochujang Glaze:
• 80g / 1/3 cup gochujang (Korean chili paste, ensure no alcohol added) for its unique sweet, savory, and spicy kick.
• 60ml / 1/4 cup honey (or maple syrup for a vegan option or if that’s what’s in your pantry) balances the heat and adds gloss.
• 30ml / 2 tbsp naturally brewed soy sauce (check label for alcohol-free if strict preference) for umami depth.
• 15ml / 1 tbsp rice vinegar (not rice wine vinegar) brightens the flavor.
• 10g / 2 cloves garlic, minced, and 5g / 1 tsp fresh ginger, grated, provide aromatic complexity.
• 5ml / 1 tsp toasted sesame oil for a nutty finish.
• Toasted Peanut Crunch: 50g / 1/2 cup roasted peanuts, coarsely chopped, add a fantastic textural contrast and nutty flavor.
• Fresh Garnish: 15g / 1/4 cup fresh cilantro, finely chopped, adds vibrant freshness.
• Sesame Sprinkles: 10g / 2 tsp white sesame seeds for visual appeal and a subtle crunch.

Alternatives for Dietary Needs

• Gluten-Free: Simply swap the all-purpose flour for a good quality gluten-free all-purpose flour blend.
• Vegan: Ensure you use unsweetened plant-based milk for the batter, maple syrup instead of honey, and verify your gochujang and soy sauce are animal-product free.
• High-Protein: While not a primary protein source, serving these cauliflower wings with a protein-rich dip like a Greek yogurt ranch makes them a more complete high-protein snack.

Better-for-You Options

• For even healthier eating, you can use whole wheat flour in the batter for added fiber, though the texture will be denser.
• Using an avocado oil spray for the baking sheet instead of brushing oil can reduce total fat content.

How to Make Cauliflower Wings Recipe Step by Step

Making these delicious cauliflower wings is a straightforward process, letting you enjoy a satisfying meal with minimal fuss.

1. Prep the Cauliflower: Preheat your oven to 200°C (400°F). Lightly grease a large baking sheet (I often use a 13×18-inch sheet pan) or line it with parchment paper and lightly oil. Wash and pat dry one large head of cauliflower, then cut it into uniform, bite-sized florets (about 2.5-3.5 cm / 1-1.5 inches). This ensures even cooking and crispness.
2. Make the Batter: In a large bowl, whisk together the 190g (1.5 cups) all-purpose flour, 60g (0.5 cup) cornstarch, 5g (1 tsp) garlic powder, 5g (1 tsp) onion powder, 5g (1 tsp) salt, and 2.5g (0.5 tsp) black pepper until they are well combined and visually uniform.
3. Form the Batter: Gradually add the 240ml (1 cup) cold water (or plant-based milk) to the dry ingredients, whisking until a smooth, thick batter forms that looks like pancake batter. Add 30ml (2 tbsp) neutral vegetable oil to the batter and whisk briefly until just combined.
4. Coat the Florets: Add the cauliflower florets to the batter and toss thoroughly to ensure each floret is evenly coated and feels sticky. Lift florets out, allowing any excess batter to drip off, to prevent thick, uneven patches.
5. First Bake for Crispy Cauliflower Wings: Arrange the coated cauliflower florets in a single layer on the prepared baking sheet, ensuring they are not touching for optimal crisping; overcrowding can lead to steaming. Bake for 20-25 minutes, flipping halfway through, until they look lightly golden and feel crisp to the touch. If your batter seems too thick and isn’t coating evenly, splash in 1-2 tablespoons more water or milk to thin it slightly.
6. Sauce Time!: While the cauliflower bakes, prepare the glaze. In a small saucepan, whisk together the 80g (1/3 cup) gochujang, 60ml (1/4 cup) honey or maple syrup, 30ml (2 tbsp) soy sauce, 15ml (1 tbsp) rice vinegar, 10g (2 cloves) minced garlic, 5g (1 tsp) grated ginger, and a pinch of salt. Bring to a gentle simmer over medium heat, stirring occasionally. Reduce heat to low and cook for 5-7 minutes, or until the sauce thickens slightly and becomes glossy. Remove from heat and stir in the 5ml (1 tsp) toasted sesame oil.
7. Glaze the Florets: Once the cauliflower is baked, transfer the hot florets to a large mixing bowl. Pour the prepared gochujang glaze over the cauliflower and toss gently but thoroughly until all florets are evenly coated in the glossy sauce. My micro-anecdote: I often use silicone spatulas for this step to gently coat without breaking the delicate baked florets.
8. Second Bake for Flavor & Crisp: Return the glazed cauliflower to the baking sheet in a single layer. Bake for an additional 10-15 minutes, or until the glaze has caramelized slightly and adhered to the cauliflower, looking darker and more sticky. Keep a close eye on them to prevent burning, as the sugars in the glaze can brown quickly.
9. Finish and Serve: Remove from the oven and let cool for a few minutes to allow the glaze to set. To plate, arrange the glossy, deep red cauliflower wings on a serving platter. Scatter the vibrant green 15g (1/4 cup) chopped cilantro unevenly over the top, allowing some to fall between the pieces. Sprinkle the 50g (1/2 cup) toasted peanuts and 10g (2 tsp) white sesame seeds generously, focusing on creating clusters and scattered textures for visual contrast.

Best Ways to Enjoy It

Discover the versatility of these cauliflower wings for any occasion.

• Everyday Uses:
• Meal Prep Marvel: Make a big batch for quick, healthy lunches throughout the week.
• Weeknight Winner: A fast, flavorful vegetarian dinner paired with a simple salad.
• Quick Lunches: Great hot or cold in wraps, or topping fresh greens.
• Special Occasions:
• Game Day Grub: The ultimate crowd-pleasing appetizer for gatherings.
• Party Perfection: A healthy option that vanishes fast.
• Kids’ Snacks: Offer with a mild sauce like honey mustard.
• Pairings:
• Dips: Classic ranch, creamy blue cheese, or a cooling yogurt dip.
• Sides: Celery and carrot sticks, a fresh green salad, sweet potato fries.
• Drinks: A cold craft beer or sparkling cider.

Nutrition & Everyday Wellness with Cauliflower Wings Recipe

Enjoy healthier eating with this cauliflower wings recipe, perfect for family meal prep ideas and balanced meals.

• Weight-Friendly: Lighter than traditional wings, fiber-packed for fullness.
• Protein-Rich: Pairs well with Greek yogurt ranch for easy high-protein meals.
• Balanced Meals: Excellent source of Vitamins C, K; sneaks in extra veggies.
• Wholesome Ingredients: Uses real, plant-based foods for healthy recipes for dinner.

How This Recipe Solves Common Needs

This recipe offers solutions for budget-friendly, convenient, and healthier eating.

• Budget Meals: Cauliflower is more affordable than meat, stretching your grocery budget.
• Convenience: Simple ingredients and baking method save precious time.
• Healthier Eating: Satisfies ‘fried’ cravings in a lighter, veggie-forward way.

Expert Pointers and Smart Variations

Master these tips for the crispiest cauliflower wings and adapt for diverse preferences.

• Cooking Tricks:
• Uniform Florets: Cut into 1-1.5 inch pieces for even cooking.
• Don’t Overcrowd: Space on the baking sheet ensures maximum crisp.
• Air Fryer Method: Air fry this cauliflower wings recipe at 375°F (190°C) for 15-20 minutes, flipping halfway.
• Adjustments for Family/Kid Preferences:
• Mild Flavors: Use BBQ or sweet chili glaze for younger palates.
• Smaller Bites: Cut florets even smaller for toddler-friendly portions.
• Allergy-Friendly Tweaks:
• Nut-Free: Ensure hot sauce and butter substitute are certified nut-free.
• Soy-Free: Check sauce labels carefully; opt for homemade if concerned.

Common Questions About Cauliflower Wings Recipe

Can I freeze cauliflower wings recipe for later?

Yes, you can freeze baked cauliflower wings recipe! Lay them in a single layer on a parchment-lined tray until fully frozen (about 2 hours), then transfer to a freezer-safe bag or container for up to 2 months. Reheat from frozen in a 400°F (200°C) oven for 15-20 minutes or in an air fryer until hot and crispy.

What’s the healthiest way to make these cauliflower wings?

Baking or air frying is significantly healthier than deep-frying. Use minimal oil, opt for low-sodium sauces, and pair your cauliflower wings with a Greek yogurt-based dip for added protein and probiotics. For a higher protein content, consider adding 2 tablespoons of nutritional yeast to the batter for a cheesy, savory boost. I also like to use an avocado oil spray for coating instead of pouring oil.

Which ingredients are best for meal prepping this cauliflower wings recipe?

For meal prepping, start with sturdy, fresh cauliflower. You can prepare the batter and sauce ahead of time, storing them separately in the fridge. For optimal crispness, bake the cauliflower wings recipe just before serving, or bake and store the sauce separately, tossing just before reheating.

How do I get my cauliflower wings recipe extra crispy without deep frying?

A double-bake method is crucial: first naked, then sauced. Adding 1-2 tablespoons of cornstarch to your batter helps, and ensuring florets aren’t overcrowded on the pan. For me, a crucial step is making sure they get enough space on the sheet pan, otherwise they steam instead of crisp.

Can I make this cauliflower wings recipe in an air fryer?

Absolutely! Air frying is a fantastic way to get super crispy cauliflower wings recipe quickly. Arrange coated florets in a single layer in the air fryer basket (work in batches if necessary) and air fry at 375°F (190°C) for 15-20 minutes, shaking the basket occasionally for even cooking.

What sauces go best with cauliflower wings?

Classic buffalo is a popular choice, offering a tangy kick. Other delicious options include tangy BBQ sauce, sweet chili, teriyaki, zesty lemon-garlic, or even a simple herb vinaigrette. Experiment with different flavor profiles to find your family’s favorite.

How long do leftover cauliflower wings recipe last in the fridge?

Leftover cauliflower wings recipe will keep well in an airtight container in the refrigerator for 3-4 days. While they won’t be quite as crispy as fresh, reheating them in a hot oven (400°F/200°C) or air fryer can help regain some of their texture.

This easy cauliflower wings recipe brings a healthy, delicious twist to family meals. Pin this recipe now and get ready to enjoy your new favorite quick, family-friendly dinner tonight!

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