Whether as the perfect finger food with drinks or a tasty game-day treat, these Air-Fryer Cauliflower Wings are an indulgence you can feel good about.
Every Friday night, I ring in the weekend with a glass of wine and one or two carefully chosen finger foods. It’s a practice inspired by the French tradition of the apéro, a delightful pre-dinner ritual that’s the perfect way to unwind and leave the stresses of the day behind. Usually, it’s something simple, like a bowl of briny olives, some roasted nuts, or even a handful of good-quality chips. But sometimes, I like to go the extra mile and whip up something a little more special—like these delicious air-fryer cauliflower wings.
Inspired by the ever-popular chicken wings, a favorite of mine before I adopted a plant-based diet, these crisp and flavorful delights are the perfect accompaniment to a drink, especially a chilled glass of white wine or a zesty cocktail. Whether you’re entertaining guests for a big game or looking for a standout dish to bring to a buffet, these cauliflower wings never disappoint. Packed with flavor from a blend of garlic powder, onion powder, smoked paprika, and black pepper, they’re soft and tender on the inside with a perfectly crispy coating on the outside. They’re yet another example of how incredibly versatile cauliflower can be—delicious, satisfying, and perfect for any occasion!
Are Air-Fryer Cauliflower Wings Healthy?
Air-fryer cauliflower wings are definitely a healthier alternative to regular chicken wings. The use of an air fryer already makes them a lighter option, as air fryers require significantly less oil than traditional frying methods. In this case, we don’t use any oil at all. Plus, cauliflower provides essential vitamins, minerals, and fiber. The batter is made with whole-wheat flour rather than regular flour, which adds extra fiber and nutrients, making these wings even more wholesome.
To further boost the nutritional profile of this snack, consider serving it alongside crisp vegetables such as sticks of cucumber, carrots, or celery. Not only do these add crunch and freshness, but they also complement the wings perfectly.
On The French Apéro
The term apéro is short for apéritif, stemming from the Late Latin word aperitivus, meaning “to open,” symbolizing the start of a meal. The apéro is a beloved French custom, with nearly 90% of the population enjoying it at least once a week. Typically held at home or in local cafés and wine bars, an apéro is a moment to unwind, socialize, and whet the appetite before dinner. It can be a casual affair or a prelude to a larger gathering, like a dinner party or weekend lunch. There’s no formal etiquette to follow; the focus is on savoring the experience.
To host an apéro for friends, serve an array of simple yet flavorful snacks. Offer bowls of olives, nuts, or chips alongside charcuterie such as cured meats and pâtés. Include a selection of cheeses, fresh baguette slices, and small dishes of tapenade or hummus. For a lighter touch, add fresh vegetables like carrots, radishes, and cucumber sticks. Pair these with wine, sparkling water, or a classic cocktail.
How To Make Ahead And Store
Air-fryer cauliflower wings are best served fresh, when they’re piping hot and beautifully crispy. If you have leftovers and would like to store them, keep them in the fridge in an airtight container for up to 3 or 4 days. If you’d like to keep them for longer, store them in the freezer for up to 3 months.
Serving Suggestions
Air-fryer cauliflower wings can be great on their own but are even better when paired with a nice dip or sauce. I love them with this hearty Vegan Spinach Dip, some homemade Vegan Sour Cream with added chopped chives, or a classic Buffalo Sauce. Serving these as an apéro? Pair them with a chic French 75 Cocktail!
Recipe
Ingredients
- 1 cup whole-wheat flour
- 1 1/2 teaspoons garlic powder
- 1 1/2 teaspoons kosher salt
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground black pepper
- 1 cup unsweetened almond milk
- 2 cups panko breadcrumbs
- 1 medium head of cauliflower cut into bite-sized florets (about 4-5 cups)
- Dip or sauce of your choice for serving
Instructions
- Begin by preheating your air fryer to 350 degrees Fahrenheit.
- In a large bowl, combine the whole-wheat flour, garlic powder, kosher salt, onion powder, smoked paprika, and black pepper. Gradually whisk in the almond milk until a batter forms that is thick enough to cling to the cauliflower but still drips off slightly.
- Pour the panko breadcrumbs into a separate shallow dish. This will be for coating the cauliflower.
- Dip each cauliflower floret into the batter, ensuring it’s well coated but shaking off any excess. Dredge the florets in the panko breadcrumbs. You can press gently to adhere the crumbs on all sides.
- Carefully arrange the breaded cauliflower florets in a single layer in the air fryer basket. Do not overcrowd to allow for proper air circulation (you may need to work in batches).
- Air fry the cauliflower at 350 degrees Fahrenheit for 15-17 minutes, or until they are golden-brown and crispy. Remember to flip the florets halfway through the cooking time.
- Serve immediately with a side of crisp vegetables and a dip or sauce of your choice.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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