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    Watch What U Eat > Air Fryer

    Air Fryer Cauliflower BBQ Wings

    Published: Jan 6, 2022 by Watch What U Eat · This post may contain affiliate links · 1 Comment

    Recipe Print
    image of cauliflower wings with bbq sauce in an air fryer basket. It also has text overlay that reads 'Air fryer bbq cauliflower wings'
    Large pin image of bbq cauliflower wings in an air fryer basket and in a serving dish with dipping sauce. Image also has text overlay that reads 'Air fryer bbq cauliflower wings'

    Make this super easy & healthy air fryer cauliflower wings with bbq sauce without deep-frying. Perfect for a healthy appetizer or side dish. These cauliflower bites are made without breading, meaning no need to layer the florets with panko breadcrumbs in a classic way.

    Air fryer cauliflower wings with bbq sauce just after cooking is over
    Jump to:
    • Ingredients
    • Cut cauliflower florets
    • How to cook cauliflower in air fryer
    • Serving suggestions
    • Helpful Tips
    • Recipe Variation
    • FAQ
    • 📖 Recipe

    Ingredients

    • Cauliflower - get a medium-sized cauliflower head and cut it into florets. Buy organic cauliflower whenever possible.
    • Flour - for a wholesome appetizer, I use a mixture of whole wheat flour and cornstarch.
    • BBQ sauce - to flavor the roasted cauliflower bites. I also mix some hot sauce into the bbq sauce for hotter wings.
    • Salt - use as per your taste.
    ingredients gathered for making air fryer cauliflower wings

    Cut cauliflower florets

    Keep cauliflower head upside down on the cutting board. Using a sharp knife, remove all the leafy parts from the thicker stem. Then start separating big chunks of the florets from the stem one by one. Then finally, cut the cauliflower into bite-size florets or wings.

    How to cook cauliflower in air fryer

    Preparing cauliflower wings

    Clean cauliflower florets under running water and drain the excess water. In a mixing bowl, take wet cauliflower florets and add the flour and corn starch mixture. Toss the florets a few times to coat them evenly. Do not add all the flour at once; it may create lumps. Also, at the end drizzle or spray some cooking oil to get a nice roasted golden brown color after cooking.

    images of flour coated cauliflower florets in a mixing bowl
    Flour Cauliflower Florets

    BBQ sauce

    In a small mixing bowl, combine BBQ sauce, hot sauce, salt, and pepper to coat the air-fried cauliflower later.

    Roasting cauliflower in Air Fryer

    Line the air fryer basket with parchment paper. Also, punch some holes in the parchment paper to keep the hot air circulating. Then place the flour-coated cauliflower florets in a single layer and roast them until they are golden brown in color. Using a basting brush, coat the cooked pieces with a thin layer of the bbq sauce mixture, and continue cooking them for a few more minutes. Serve warm with some dipping sauce.

    images of flour coated cauliflower florets in the air fryer basket at the beginning and after cooking
    Images of roasted cauliflower wings with bbq sauce in air fryer basket just after coating with barbecue sauce and after final cooking is over.

    Serving suggestions

    • Serve these air fryer cauliflower wings for an appetizer with some dipping sauce like light ranch or light sour cream or greek yogurt. You can also prepare this simple and easy avocado dip.
    • Use them to prepare a wholesome bowl for a nutritious lunch or dinner. For this, pair it with zucchini rice or plain quinoa, or healthy cilantro lime brown rice.
    Air fryer bbq cauliflower bites in a serving dish with dipping sauce on the side.

    Helpful Tips

    • There is no need to prepare a batter for coating the cauliflower florets. Just clean the florets and drain the excess water and immediately sprinkle flour to coat on the wet surface. Also, add flour bit by bit instead of all the flour at once. Sprinkle some flour on the florets, then toss a few times and repeat until all the flour is used. If neccessary, drizzle or spray little water to coat all the dry flour.
    • Use of parchment paper - cut the parchment paper to fit at the bottom of the air fryer basket. Punch small holes at several places to keep the air circulating while cooking. It will help with cleanup later.

    Recipe Variation

    Instead of coating with the barbecue sauce, use roasted cauliflower florets in preparing vegetarian tikka masala or chili garlic Asian cauliflower.

    FAQ

    How to store leftover cauliflower bites?

    Preferably store flour-coated cauliflower wings before cooking. Store them in an air-tight container in the refrigerator for 1-2 days. Air-fry before serving them the next time. This way, you can get a fresh taste and a crunchy appetizer the next day or so.

    You can also store the finished air fryer bbq cauliflower wings in an air-tight container in the refrigerator for 1-2 days.

    How to use leftover?

    If you are using leftover battered cauliflower, simply follow the cooking time and temperature given in the recipe instructions above.

    For already roasted cauliflower bites, reheat them in an air fryer for about 2 min. You can microwave them for 1-2 min in a safe container or bowl.

    Are these bbq cauliflower wings vegan?

    Yes, this recipe for a low-fat appetizer does not contain any dairy products.

    Air fryer cauliflower wings with bbq sauce just after cooking is over

    MORE AWESOME AIR FRYER RECIPES

    • Air Fryer Crispy Onions
    • Air Fryer BBQ Flavored Chicken Wings
    • Zucchini And Corn Fritters
    • Easy Air Fryer Whole Chicken
    • Air Fryer Homemade French Fries
    • All Air Fryer recipes here

    📖 Recipe

    Air fryer cauliflower wings with bbq sauce just after cooking is over
    Print Pin
    5 from 1 vote

    Healthy Air Fryer BBQ Cauliflower Wings

    Roast flour-coated fresh cauliflower bites in an air fryer and then coat them with delicious smokey barbeque sauce. Perfect for an easy and healthy appetizer or serve them as a side for a wholesome meal.
    Course: Appetizer,Side Dish
    Cuisine: American Inspired
    Prep Time 10 minutes minutes
    Cook Time 30 minutes minutes
    Total Time 40 minutes minutes
    Servings :4
    Calories :112kcal
    Author:Swati Kadam Gulati

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    Equipment

    • Air Fryer

    Ingredients

    • 1 medium head cauliflower cut into 1-2” florets
    • ¼ cup whole wheat flour
    • 1 tablespoon cornstarch
    • 1 tablespoon cooking oil or use oil spray
    • ⅓ cup bbq sauce or more
    • 2 teaspoon hot sauce or more
    • salt according to taste

    Instructions

    • In a small bowl combine bbq sauce, hot sauce, and salt. Mix well and keep it aside.
    • In another bowl mix flour and cornstarch.
    • Rinse cauliflower florets under running water and drain the excess water.
    • Add the wet florets to a large mixing bowl. Gradually add flour and cornstarch mixture and toss the florets to coat evenly. If necessary, drizzle a teaspoon of water to create a wet surface.
    • Drizzle or spray some oil on the flour coated florets.
    • Line the air-fryer basket with parchment paper. Place florets into a single layer and roast them at 360F for 8 min, shake or flip them, and continue cooking for another 4 min (see notes).
    • Using a basting brush coat barbeque sauce mixture on the roasted florets. Then cook them for another 3 min.
    • Serve warm with dipping sauce like light ranch or sour cream or greek yogurt.

    Notes

    1. Parchment paper - its use creates less mess and helps with the cleanup later. Also, punch holes in the parchment paper to keep the hot air circulating.
    2. Do not let cauliflower florets get dry and add the coating flour while the surface is still wet. Or else, wet the cauliflower before adding the flour.
    3. Also, do not add salt to the florets before cooking them. This way you can store leftover flour-coated wings. Otherwise, the salt will make them soggy during storage.
    4. Depending on the cauliflower size, make the wings in 2-3 batches.

    Nutrition

    Calories: 112kcal | Carbohydrates: 18.5g | Protein: 3.1g | Fat: 3.6g | Saturated Fat: 0.2g | Potassium: 482mg | Fiber: 4g | Sugar: 8.9g | Calcium: 34mg
    Tried this recipe?Tag us on Instagram @watchwhatueat or tag #watchwhatueat! OR leave us a comment & rating below. Your feedback is very important to us.
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    About Watch What U Eat

    We are Swati and Tushar, our passion for food and cooking has now led us to share some healthy, tasty recipes and the benefits of eating certain ingredients with the goal of inspiring you to eat well and live well.

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    Comments

      5 from 1 vote

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      Recipe Rating




    1. Nikki says

      May 23, 2022 at 8:51 pm

      5 stars
      My hubby is a vegan and he loved every bite of these cauli wings!!

      Reply

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