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.
Servings: 4
Calories: 112kcal
Equipment
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
- 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.
- 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.
- 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.
- 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