Air Fryer Cauliflower Buffalo Wings
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Crispy Air Fryer Cauliflower Buffalo Wings

5.0 from 2 votes

🚨Be sure to leave a 5 star rating if you like this recipe!🚨

Who says you need chicken to enjoy the spicy, tangy kick of buffalo wings? Introducing the Crispy Air Fryer Cauliflower Buffalo Wings – a vegetarian’s dream come true and a delicious twist for anyone looking to spice up their meal plan.

These “wings” are a perfect symphony of flavors and textures, with just the right amount of heat, all while being a healthier alternative to traditional wings. Perfect for game day, a family snack, or when you’re craving something savory with a fiery edge.

Are Cauliflower Wings Healthier Than Chicken Wings?

Cauliflower wings are indeed a healthier alternative to traditional chicken wings. They are lower in calories and fat and are a great way to increase your vegetable intake.

Cauliflower also provides a good dose of fiber, vitamins, and minerals. When prepared in the air fryer, they require far less oil than their deep-fried counterparts, reducing the overall fat content even further.

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Are Cauliflower Wings High in Carbs?

Compared to chicken wings, cauliflower wings are higher in carbs due to the natural carbohydrates found in vegetables. However, they are still a low-carb option, especially when you consider that they’re mostly made of water and fiber.

The carbs present in cauliflower are complex carbohydrates, which are beneficial for energy and overall health.

Why Are My Cauliflower Wings Mushy?

Cauliflower wings can turn out mushy if they’re overcooked or if there’s too much moisture. To avoid this, make sure to dry the cauliflower thoroughly after washing. Another tip is to avoid overcrowding in the air fryer, as this can cause steaming instead of air frying.

Ensuring there is enough space between the florets allows for proper air circulation, which is key to getting that coveted crispy texture.

Ingredients

  • 1 head of cauliflower, cut into bite-sized florets
  • 1/2 cup all-purpose flour (or almond flour for a lower-carb option)
  • 1/2 cup water
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1/2 cup buffalo sauce
  • 1 tablespoon melted butter or a plant-based alternative

Step-by-Step Instructions

  1. Preheat your air fryer to 400°F (200°C).
  2. In a large bowl, create a batter by whisking together the flour, water, garlic powder, salt, and pepper. The batter should be thick enough to stick to the cauliflower without dripping off.
  3. Dip each cauliflower floret into the batter, ensuring it’s well-coated, then shake off any excess.
  4. Place the coated florets in the air fryer basket in a single layer, making sure they are not touching.
  5. Cook for 20 minutes, shaking the basket halfway through to ensure even cooking.
  6. While the cauliflower cooks, mix the buffalo sauce with the melted butter in a bowl.
  7. Once the cauliflower is golden and crispy, toss the wings in the buffalo sauce mixture until they are well coated.
  8. Return the coated cauliflower to the air fryer and cook for an additional 2-3 minutes to set the sauce.
  9. Serve hot with your favorite dipping sauce and enjoy!

Crispy Air Fryer Cauliflower Buffalo Wings

Recipe by Dr. Hailee
5.0 from 2 votes
Course: Air Fryer, Side Dishes, Vegan, Vegetarian
Servings

2

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories

300

kcal

Crispy Air Fryer Cauliflower Buffalo Wings – a vegetarian’s dream come true and a delicious twist for anyone looking to spice up their meal plan.

Ingredients

  • 1 head cauliflower, cut into bite-sized florets

  • 1/2 cup all-purpose flour (or almond flour for a lower-carb option)

  • 1/2 cup water

  • 1 tsp garlic powder

  • 1/2 cup buffalo sauce

  • 1 tbsp melted butter or a plant-based alternative

  • Salt and pepper to taste

Directions

  • Preheat your air fryer to 400°F (200°C).
  • In a large bowl, create a batter by whisking together the flour, water, garlic powder, salt, and pepper. The batter should be thick enough to stick to the cauliflower without dripping off.
  • Dip each cauliflower floret into the batter, ensuring it’s well-coated, then shake off any excess.
  • Place the coated florets in the air fryer basket in a single layer, making sure they are not touching.
  • Cook for 20 minutes, shaking the basket halfway through to ensure even cooking.
  • While the cauliflower cooks, mix the buffalo sauce with the melted butter in a bowl.
  • Once the cauliflower is golden and crispy, toss the wings in the buffalo sauce mixture until they are well coated.
  • Return the coated cauliflower to the air fryer and cook for an additional 2-3 minutes to set the sauce.
  • Serve hot with your favorite dipping sauce and enjoy!

Nutrition Facts

  • Serving Size: 7g
  • Total number of serves: 1
  • Calories: 150kcal
  • Carbohydrates: 29g
  • Protein: 5g
  • Fat: 2g
  • Saturated Fat: .5g
  • Cholesterol: 0mg
  • Sodium: 300mg
  • Potassium: 450mg
  • Fiber: 4g
  • Sugar: 5g

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Wrap-Up

These Crispy Air Fryer Cauliflower Buffalo Wings are the perfect way to indulge in your buffalo wing cravings, guilt-free. They are not just a healthier alternative to traditional wings but also a crowd-pleaser that’s sure to convert even the most skeptical eaters.

Whether you’re looking for a snack, appetizer, or a meatless Monday option, these wings won’t disappoint. So fire up your air fryer and get ready for a flavor-packed experience that’s bound to become a new favorite!

5.0 from 2 votes

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