Air Fryer BBQ Cauliflower Wings

Air Fryer BBQ Cauliflower Wings

Air Fryer BBQ Cauliflower Wings

I have made cauliflower wings in the oven multiple times and they turned out great. But, they got even better (and easier to make) once I got an air fryer. The cook time is much faster with an air fryer and much crispier! Please note that if you do this in an oven instead of an air fryer, cook time and temperature will vary.

Why BBQ Cauliflower Wings?

BBQ cauliflower wings are such a great change up to your typical veggies you may be eating everyday. The crunch and the flavor all hit the spot. You can serve these as an appetizer or as a side on your plate. My kids like to have this as a snack (yes, super kid-friendly!)

Cauliflower is a member of the brassica family. It contains compounds that help the liver with its detoxification process. Brassica veggies, also known as cruciferous vegetables, are a great support to the liver. The liver is often an organ that is overburdened from day-to-day stress via environmental toxins to dietary triggers to providing its 500 functions most efficiently.

If you have a thyroid disorder, endometriosis or symptoms that signify excess estrogen, focusing on liver support or a gentle detoxification (under the care of a practitioner) can be very beneficial. Discuss your needs by booking a free consultation here.

How To Get Your Cauliflower Wings Extra Crispy and Crunchy

I will say this was a lot of trial and error for me and I finally nailed it. A big trick was adding in the crushed crackers for the extra crunch. I used a rosemary herb cracker as well for some extra flavor. When crushing the crackers, I left a few bigger pieces instead of making it into a super fine flour.

I used all 3 of these flavors from Simple Mills in 3 different batches of cauliflower wings. They were all a hit! If you can tolerate dairy occasionally, the farmhouse cheddar is great (and probably more kid-friendly); followed by the Rosemary and Sea Salt.

Picking the Right BBQ Sauce

I have experimented with several BBQ sauces. Make sure you pick your favorite one when making this recipe. The sauce you use can make or break the final flavor. You may realize that many BBQ sauces in the grocery store are high in sugar and contain other fillers. Read the ingredient list and look for natural sweeteners like honey instead of high fructose corn syrup and an ingredient list that you can read (this means it will be less processed and have more “natural” ingredients). Suggestion: if you’re trying to swap your BBQ sauce over to a healthier store-bought one, buy a few and see which you (and your family) like best.

Looking for More Veggie Inspo?

Don’t go far! Try these fan favorites below!

Air Fryer BBQ Cauliflower Wings

Air Fryer Cauliflower Wings

Course: American, Appetizer
Cuisine: Plant-Based, Vegan
Servings: 5 people

Ingredients

  • 1 whole head cauliflower
  • 1 1/2 tbsp. grass fed butter or vegan butter
  • 3/4 c. BBQ sauce

Crumbs Mixture

  • 1/2 c. oat flour
  • 1/2 c. crushed gluten free crackers
  • Pinch of salt
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder

Instructions

  • Wash and chop your cauliflower into bite-size pieces and set into a large mixing bowl.
  • Prepare the crumbs mixture. (For the crushed gluten free crackers, grab a large handful of crackers and place into a sealed bag. I use a measuring cup to pound the crackers into a crumb mixture then measure out the amount). Place crumb mixture into a small bowl and set aside.
  • On medium low heat, warm the grass-fed butter and BBQ sauce until the butter has melted and stir. Once warm, remove from stovetop and pour over the cauliflower. Use tongs to mix the cauliflower so that the coating is spread evenly throughout.
  • Next, sprinkle the crumbs mixture over the cauliflower.
  • Preheat your airfryer to 350F. Place half of the cauliflower into the basket and cook for 12-15 minutes. Remove once cauliflower is golden and repeat for the remainder.



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