Description
These Sticky Honey Garlic Cauliflower Wings are a delicious, crispy, and healthy alternative to traditional chicken wings. Coated in a flavorful breadcrumb mixture and air-fried (or oven-baked) to perfection, then tossed in a sticky honey garlic sauce and served with a zesty spicy ranch dipping sauce, they’re perfect for snack time, appetizers, or game day indulgence.
Ingredients
Cauliflower Wings
- 1 head cauliflower (cut into florets)
- 2 eggs
- 1 1/2 cups whole wheat panko breadcrumbs
- 1 tsp paprika
- 1/2 tsp chili powder
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp pepper
Toppings
- Sesame seeds (optional)
- Green onions (optional)
Honey Garlic Sauce
- 1/3 cup honey
- 3 Tbsp lower sodium soy sauce
- 1 Tbsp rice vinegar
- 4 cloves garlic (minced)
- 1 tsp fresh grated ginger
- 1 Tbsp cornstarch
Spicy Ranch Dipping Sauce
- 3/4 cup Greek yogurt
- 1 1/2 Tbsp adobo sauce from chipotle peppers
- 1/2 Tbsp lemon juice
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1 tsp dill (dried)
- 1 tsp chives (fresh or dried)
- 1 tsp parsley (dried)
- 1/4 tsp salt
- 2 to 3 Tbsp water (plus more as needed to thin)
Instructions
- Make the spicy ranch dipping sauce: In a small bowl, whisk together the Greek yogurt, adobo sauce, lemon juice, herbs, and seasonings until smooth and well combined. Set aside or refrigerate until ready to serve.
- Prepare the breading: Crack the eggs into one bowl and whisk them together to create an egg wash. In a separate bowl, combine the whole wheat panko breadcrumbs, paprika, chili powder, garlic powder, onion powder, salt, and pepper.
- Coat the cauliflower: Dip each cauliflower floret first into the egg wash, ensuring it is fully coated, then dredge it in the breadcrumb mixture. Shake off any excess breadcrumbs and arrange the coated florets on the wire rack of the air fryer.
- Air fry the wings: Place the cauliflower florets in the air fryer basket in a single layer without overcrowding to allow even air circulation. Air fry at 400°F (204°C) for 6 minutes, then flip the wings carefully and continue air frying for an additional 6 minutes or until golden and crispy.
- Alternative oven method: If using the oven, arrange the breaded wings on a baking sheet sprayed lightly with oil, ensuring they are spaced out. Bake at 400°F (204°C) for 20 minutes, flipping halfway through until crispy and golden.
- Prepare the honey garlic sauce: While the cauliflower cooks, whisk together the honey, lower sodium soy sauce, rice vinegar, minced garlic, grated ginger, and cornstarch in a small saucepan. Bring the mixture to a boil over medium heat, then reduce the heat and simmer for 4 to 5 minutes, stirring often, until the sauce thickens.
- Toss wings in sauce: Once the cauliflower wings are cooked, transfer them to a large bowl and toss thoroughly with the sticky honey garlic sauce to coat evenly.
- Garnish and serve: Sprinkle the wings with sesame seeds and chopped green onions if desired. Serve immediately alongside the prepared spicy ranch dipping sauce for dipping. Enjoy your flavorful Sticky Honey Garlic Cauliflower Wings!
Notes
- Use a wire rack in the air fryer for best crispiness and to ensure even cooking.
- If your air fryer is small, cook the cauliflower wings in batches to avoid overcrowding.
- Adjust the amount of adobo sauce in the ranch dip to control the spiciness according to your preference.
- These wings can be made gluten-free by substituting the whole wheat panko with gluten-free breadcrumbs.
- For a vegan version, substitute eggs with a flax egg and use a plant-based yogurt for the ranch sauce.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Method: Air Frying
- Cuisine: American
