Air fryer cauliflower is a delicious and quick side dish. The cauliflower wings are not breaded yet these are the crispier ones. My air fryer cauliflower is vegan, gluten-free, flavorful.
These roasted cauliflower wings are perfectly crispy with soft bites. So far this is the best side dish for me. And it's so quick. Just 8 - 10 minutes, and you are ready with a delicious appetizer or sides. No doubt these are also one of the healthy vegan appetizers. This is so versatile dish you can use in many ways in fact, e.g. to the buddha bowl, salads, or to the cauliflower soup or as a side with your dal rice.
I love cauliflower and all of the cauliflower recipes. And a maximum of them is vegan only. This is one of the healthiest vegetables you will come across. Cauliflower belongs to the cruciferous family as kale, broccoli, etc. And like all cruciferous vegetables, this is also loaded with all nutritional elements.
Cauliflower is a superfood
I love to know the nutritional values and health benefits of the vegetables I eat. So I always try to share them with my readers too. So that you can add them to your menu guilt-free.
Cauliflower no doubt is a superfood. This super veggie is naturally high in fiber and vitamin C, B like other cruciferous vegetables. This is a low carb vegetable and hence one of the best vegetable for low carb diet or keto diet. You must have seen how this has efficiently replaced the flour in making pizza and tortilla for the keto diet food.
However, apart from being a top keto vegetable, this has many other nutrients that help us meet the recommended daily need of many vitamins and minerals. This contains a good amount of protein, fiber, calcium, magnesium, phosphorous, potassium, folate. This is also a rich source of Vitamin C (77% DV), Vitamin K (20%), Vitamin B6 (10%). (Source)
This vegetable helps in reducing obesity by promoting healthy fat loss, diabetes, heart disease, constipation. High antioxidants help in prevention of many chronic diseases that can be caused due to the free radicals.
Why these air fryer cauliflower wings are the best?
- These are delicious, flavorful.
- Minimum ingredients/ spices
- Quick, takes 10 minutes only
- Vegan, gluten-free, soy-free
- Can be oil-free (oil is optional)
- Healthy vegetable with nutrition
- Perfectly crisp bites
- Best low carb snack
How to air fry cauliflower?
This is an easy dish with only cauliflower and a few spices from the pantry. Here I have added negligible oil but you can totally avoid adding that. And the result will be equally delicious too.
Ingredients for cauliflower wings
Cauliflower Head - The hero ingredient. Take a large head of cauliflower. Cut it into bite sized pieces. Clean and wash the florets thoroughly. Wipe out lightly with a clean kitchen towel.
Spices - I have taken basic spices like salt, pepper, garlic powder, onion powder, paprika and a pinch of chilli flakes. These are the basic spices I use for my roasted veggies. You can also add specific seasoning like taco seasoning, cajun spice mix, fajita seasoning or any other favorite seasoning.
Oil - You can add minimal oil 1 - 2 tsp or completely skip this. Rather add 1 - 2 tsp water to the spice mix in a small bowl. Then rub that to the florets. However, adding oil brings little brown-ish shade to the wings.
Air-frying the cauliflower wings
This is an easy task. Place the seasoned cauliflower bites into the air-fryer basket. Start the air fryer at 400F for 12 minutes. Pause every 3 minutes and shake for even cooking. If smaller chunks are look cooked halfway or at 9 minutes, remove them from the basket and resume with rest.
Tips for crispy cauliflower wings in air-fryer
Every air fryer cooks differently depending on the brand and size. So don't strictly abide by the timing instructions always. Keep a check on it as overheat may burn the cauliflower.
Again the larger qt air fryer tends to cook faster than the smaller ones. So check the timer depending on the size of your air-fryer. Also, tender cauliflower gets cooked quicker than expected.
Add specific seasoning or sauces like buffalo sauce for gluten-free buffalo cauliflower bites (unbreaded & flourless). Otherwise check out my air-fryer buffalo cauliflower here.
Recipe Card for Air fryer Cauliflower Wings
Air Fryer Cauliflower
- Wash and clean the cauliflower head.
- Cut out the hard stalk of the cauliflower.
- Cut the florets into bite sized pieces.
- Transfer the pieces to a large mixing bowl.
- Add in all spices mentioned above in the ingredient list.
- Nicely mix all the spices so that cauliflower will get a nice coating.
- Now place them in the air fryer basket.
- Start the air fryer at 400 F (200C) for 12 minutes.
- Pause and shake at 3 minutes interval for even cooking.
- If making in batches, then reduce the timer by 2 minutes after 1st batch.
- If smaller chunks seem cooked in midway, remove them else they will be burnt.
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