This is the main content.
Air Fryer Cauliflower Wings
Recipes
Air Fryer Cauliflower Wings
6 servings
1 hour total (Active 15 minutes)

Ingredients

  • 1 head cauliflower (about 2 lb)
  • 1 ¼ cups almond (or all-purpose) flour
  • 1 ¼ cups grated Parmesan cheese
  • 1 ½ teaspoons garlic powder
  • 1 ½ teaspoons onion powder
  • 1 teaspoon kosher salt
  • 1 teaspoon pepper
  • 4 large eggs (or 1 cup egg substitute)
  • 2 tablespoons water
  • Cooking spray
  • 1 cup wing (or barbecue) sauce

Steps

    1. Preheat air fryer to 400°F. Cut cauliflower through head, then into quarters. Slice each cauliflower quarter into 4 "steaks," keeping intact as much as possible.
    2. Combine in shallow bowl: flour, Parmesan, garlic powder, onion powder, salt, and pepper. Whisk eggs and water in second shallow bowl until combined. Dip cauliflower in egg mixture (letting excess drip off), then in flour mixture, pressing with fingertips to adhere.
    3. Coat both sides of cauliflower with cooking spray (wash hands). Arrange cauliflower (in batches) in single layer in air fryer basket. Cook 12–15 minutes, flipping cauliflower halfway through cook time, until golden and crisp. Repeat with remaining cauliflower. Heat wing sauce and serve on the side for dipping.

Air fryers vary; adjust time as needed.

Amount per ⅙ recipe serving: Calories 330, Total Fat 23g, Sat Fat 5g, Trans Fat 0g, Chol 140mg, Sodium 1830mg, Total Carb 14g, Fiber 5g, Total Sugar 5g, (Incl. 0g Added Sugars), Protein 20g, Vitamin D 6%, Calc 25%, Iron 10%, Potassium 8%