Crunchy Cauliflower Wings

Crunchy Cauliflower Wings

29 May, 2023

Description:

I've been cooking food for as long as I can remember, so I've taken note of the various food diets and lifestyles people have taken on over the years. Each of these ways of eating, I've noticed, seems to have one defining food that everyone talks about or they've at least heard of. Everyone knows about the famous bodybuilder "chicken and rice" combo or the kale smoothie fad of the early 2010's (nothing against kale smoothies, they're delicious!). With WFPB eating, I've seen many restaurants and websites discuss their famous version of cauliflower wings. Everywhere you go there seems to be a variation on this plant-based meal, and I am all here for it! But what sets apart my wings from the bunch? Well, aside from the fact that they're absolutely delicious, these wings are crunchy and crispy without any added oils or salt! Can't be done, you say? On the contrary! Just look at the recipe here to find out more.

  • Ingredients

    • 1 Large Size Cauliflower or 2 small (cut into medium bite size floret pieces)


    Wet mixture for Cauliflower “wings”:

    • 1 cup garbanzo bean flour (or flour of choice)
    • 1 cup plant milk (we use unsweetened oat. Planet Oat is GF).
    • 1 Tbsp Sriracha Sauce
    • 2 tsp Garlic Powder
    • 2 tsp Onion Powder


    Coating:
    Fat-free Panko (we buy ours at Trader Joe’s because it is fat-free and lower in sodium than most brands. You can also find other brands at your local grocery; please read the labels well. 4Cs made the one we bought for our Walmart Haul).

    Dipping Sauce of your choice, such as:
    BBQ sauce of your choice
    Ketchup
    Hot sauce
    Sweet chili sauce
    Etc.

    Instructions

    1. Cut cauliflower into florets (bite size); make sure you rinse it well
    2. Mix all wet mixture for cauliflower together in a large bowl. Dump cut and cleaned florets into a wet mixture and coat well
    3. Add panko to a separate bowl. Add small portions of the coated cauliflower to the panko and toss
    4. Place panko-coated pieces on a parchment-lined cookie sheet. Repeat until all cauliflower is on the sheet (you may need two sheets so as not to crowd)
    5. Bake at 400 degrees convection or 425 non-convection for 18 minutes. Toss cauliflower, place back in the oven for 7 to 8 minutes more
    6. So crunchy and delicious, Enjoy!

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