You’re going to love this recipe for crispy Air Fryer Cauliflower Wings that is the perfect appetizer or side dish. This recipe is naturally gluten-free, dairy-free, and vegetarian.

cooked cauliflower wings on a tray with celery and carrots

If you’re still on the fence about getting an air fryer, I think this recipe might change your mind. These crispy Cauliflower “Wings” are like a veggie-version of the traditional chicken wings.

The wings are hearty and flavorful, and are a perfect example of a simple easy side dish or game day appetizer that you make without having to use your big kitchen oven.

Recipe Highlights

  • Use your air-fryer to make this recipe if you don’t have space in your oven, or you don’t want to heat up your entire oven. This recipe is perfect as a game day hot appetizer.
  • You only need 20 minutes cooking time for this delicious Air Fryer Cauliflower Wings recipe.
  • Increase the cooking time to 45 minutes if you want to make this in a regular oven.
labeled photo with ingredients for air fryer cauliflower wings

Recipe Steps

Step One

The first step in making this recipe is to break your cauliflower into florets and then to dip each floret into your egg mixture and then the flour mixture. I used cassava flour to make this recipe paleo and grain-free, but you can use whatever flour works best for you.

Step Two

Next, place each coated piece of cauliflower in the basket of your air fryer. See the recipe card at the end of this post for the exact ingredients and measurements.

air fryer cauliflower wings ready to be cooked

Step Three

Cook the cauliflower wings at 390 degrees F for 20 minutes.

If you are using a regular oven, then place your cauliflower on a baking sheet and bake for 45 minutes at 400 degrees F.

cooked cauliflower in the air fryer basket

Once the cauliflower is fully cooked, it will be crispy and slightly browned.

Step Four

While the cauliflower is baking, make your wing sauce using marinara sauce, hot sauce, and melted butter, ghee, or vegan butter.

ingredients for wing sauce

Step Five

Toss your cooked cauliflower in your red sauce and serve immediately for the best texture.

cooked cauliflower tossed in wing sauce

FAQs

Can I bake these in a regular oven instead of an air fryer?

Yes! You can make this recipe in an oven. Set the temperature to 400 degrees F for about 45 minutes, tossing once during the cooking process.

What air fryer model do you recommend?

I don’t have loyalty to any brand or model, but this air-fryer is similar to mine.

Other Healthy Air Fryer Recipes

Or, see my entire index of healthy air fryer recipes.

finished recipe served on a white serving tray with other veggies

I hope you make this recipe! If you do, please leave a comment and a starred review below.

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serving tray with crispy air fryer cauliflower wings and other finger foods

Air Fryer Cauliflower Wings


Description

You’re going to love this recipe for crispy Air Fryer Cauliflower Wings that is the perfect appetizer or side dish. This recipe is naturally gluten-free, dairy-free, and vegetarian.


Scale

Ingredients

  • Nonstick cooking spray
  • 3 eggs, beaten
  • 1/2 cup cassava flour (or your choice of flour)
  • 1 head up cauliflower, broken up into florets
  • 1/4 cup marinara sauce
  • 2 teaspoons hot sauce
  • 1 tablespoon ghee, butter, or vegan butter, melted

Instructions

  1. Spray the basket of an air fryer lightly with nonstick cooking spray.
  2. Place the eggs and the flour in two separate small bowls.
  3. Then, working one cauliflower floret at a time, dip each floret into the egg mixture and then the flour mixture. Shake off the excess flour and place the coated floret into your air fryer basket. 
  4. Repeat until all of the cauliflower has been coated.
  5. Bake the cauliflower “wings” for 20 minutes at 390 degrees F, turning the florets once during the cooking process.
  6. While the cauliflower is cooking, make your wing sauce by mixing together the marinara sauce, hot sauce, and melted butter or ghee in a medium bowl.
  7. When the cauliflower is done cooking, transfer the florets to the bowl with the sauce. Gently toss the cooked cauliflower until the sauce is evenly distributed.
  8. Serve the cauliflower wings hot. 

Notes

  1. If you are using a regular oven, then place your cauliflower on a baking sheet and bake for 45 minutes at 400 degrees F. Turn the cauliflower once during the cooking process.
  • Category: Appetizer
  • Method: Air Fryer
  • Cuisine: Vegetarian

Keywords: how to make cauliflower wings, paleo cauliflower wings, vegetarian wings

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