Friends! Welcome to our latest snacking obsession: Crispy Breaded Cauliflower Wings!
Inspired by our Cashew-Crusted Cauliflower “Steak,” these 10-ingredient, grain-free wings have a perfectly seasoned cashew and arrowroot crispy exterior, plus a sweet and spicy glaze so a dipping sauce isn’t necessary. Swoon!
How to Make Cauliflower Wings
We find making cauliflower wings works best as a four-step process:
- Egg wash – eggs are gently beaten with a fork to create an egg wash that is perfect for helping the batter stick to the cauliflower. If egg-free or vegan, you can try subbing non-dairy milk as used in this method.
- Batter – we used a cashew-arrowroot-salt-spice mix. You want the texture to be a semi-fine meal so that it sticks easily to the cauliflower.
- Bake – we like to bake at a high temp (425 F/218 C) for ~20 minutes to get the cauliflower wings nice and crispy. Placing on a cooling rack over a baking sheet helps the cauliflower crisp up without getting too brown on the bottom (though both methods work!).
- Glaze – once the cauliflower is baked, it is stirred into a warm glaze. Doing this after baking allows the cauliflower to stay crispy but also soak up delicious flavor!
These wings will make you want to devour a whole head of cauliflower in no time (sneaky vegetable hack), which isn’t such a bad thing, considering cauliflower is loaded with vitamins C, K, B5, B6, folate, choline, fiber, and SO much more!
These would make the perfect vegetarian snack, especially for Game Day!
We hope you LOVE these cauliflower wings! They’re:
Sweet & spicy
& SO delicious!
More Cauliflower Recipes
- Spicy Korean-Style Cauliflower Wings
- Spicy Red Curry Cauliflower “Wings”
- Quick Crispy Cauliflower
- Cashew-Crusted Cauliflower “Steak”
- Vegan Garlic Mashed Cauliflower
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Crispy Breaded Cauliflower Wings
Crispy breaded cauliflower wings with a sweet 'n' spicy glaze! 10 ingredients, simple methods, BIG flavor! The perfect plant-based snack or side!
- 1 small-medium head cauliflower (cut into even, bite-size florets)
- 1 healthy pinch each sea salt and black pepper
- 2 large eggs, beaten (organic pasture-raised when possible // see notes for vegan option)
- 1 ½ cups raw cashews (or sub other nut, such as almonds or almond flour, though we haven’t tested these ourselves)
- 1 ¼ tsp sea salt (plus more to season cauliflower before coating)
- 1/4 tsp cayenne pepper (increase for more spice)
- 3/4 tsp garlic powder
- 1 tsp smoked paprika
- 2 Tbsp arrowroot starch, cornstarch, or potato starch (or try subbing brown or white rice flour, though we haven’t tried these ourselves)
- 1 spritz avocado oil (optional // from a spray bottle // otherwise omit)
SWEET ’N’ SPICY GLAZE
- 2 Tbsp honey (if vegan, sub maple syrup)
- 3 Tbsp hot sauce or buffalo sauce (we like Yellow Bird Habanero for this recipe)
- 1 pinch red pepper flake (optional)
Preheat oven to 425 degrees F (218 C) and line a large baking sheet with parchment paper. If you have a cooling rack that is oven safe, you can place that over the parchment paper; it will help the cauliflower crisp up even more. However, we tested it with and without and both work. The primary difference is when not using a cooling rack, the cauliflower undersides can get a little more brown. But the easy workaround is cooking the cauliflower in the upper third of the oven to prevent the bottoms from burning.
Add cauliflower florets to a large mixing bowl and season with a bit of salt and pepper (pepper optional). Toss to combine and set aside. (Reserve large mixing bowl for use later.)
Crack eggs into a shallow bowl and whisk until combined. Set aside.
Next, prepare cashew coating by adding cashews, salt, cayenne pepper, garlic powder, paprika, and arrowroot starch (or cornstarch or potato starch) to a food processor. Mix until a semi-fine meal is achieved. A little texture is okay (see photo), but you want it pretty fine so it coats the cauliflower. Transfer coating to a shallow dish (shallow enough to dip the cauliflower in) and set aside.
Dip a few cauliflower florets at a time in the eggs, ensuring all sides are well coated. Then shake off excess. Transfer the cauliflower to the cashew coating and toss until thoroughly coated, using a spoon or your hands to add more coating to any bare spots.
Transfer cauliflower to your prepared baking sheet (with or without a cooling rack). Finally, drizzle or spritz with a little avocado oil to help them crisp up (optional).
Bake for ~20 minutes or until the cauliflower appears golden brown.
In the meantime, prepare glaze. To a large saucepan, add honey and hot sauce and a pinch of red pepper flake (optional). Heat over medium-low heat, stirring frequently, until it bubbles and appears combined. Set aside.
Transfer cooked cauliflower to the large mixing bowl from earlier and top with the glaze. Gently toss to combine, then serve immediately.
Best when fresh. Store leftovers covered in the refrigerator up to 3-4 days. Reheat in a 350 degree F (176 C) oven until hot for best results. Not freezer friendly.
*For a vegan coating, replace the eggs with a mixture of 1 cup unsweetened plain dairy-free milk (we like cashew milk) and 1 Tbsp lemon juice.
*Nutrition information is a rough estimate calculated without optional ingredients.
Nutrition Per Serving (1 of 4 servings)
- Calories: 389
- Fat: 24.3g
- Saturated fat: 4.7g
- Polyunsaturated fat: 4.22g
- Monounsaturated fat: 12.65g
- Cholesterol: 93.25mg
- Sodium: 861mg
- Potassium: 616mg
- Carbohydrates: 34.1g
- Fiber: 3.5g
- Sugar: 13.5g
- Protein: 13.8g
- Vitamin A: 649IU
- Vitamin C: 44.35mg
- Calcium: 53.3mg
- Iron: 4mg