Description: These Spicy Baked Cauliflower Wings offer a healthy and delicious alternative to traditional chicken wings. Crispy on the outside, tender on the inside, and coated in a fiery buffalo sauce, they are a perfect appetizer, snack, or even a light meal.
Why You Will Love This Recipe:
- Healthy Indulgence: Enjoy the satisfaction of wings without the guilt. Baked, not fried, and packed with the goodness of cauliflower.
- Flavor Packed: The combination of spices in the batter and the bold buffalo sauce creates an explosion of flavor that will tantalize your taste buds.
- Easy to Make: Simple ingredients and straightforward instructions make this recipe accessible to cooks of all skill levels.
- Versatile: Perfect for game day, parties, or a satisfying weeknight snack.
- Vegan-Friendly: This recipe is entirely plant-based, making it a great option for vegans and vegetarians.
Introduction
Cauliflower has become the darling of the health food world, and for good reason. It’s a versatile vegetable that can be transformed into everything from rice to pizza crusts. But one of the most popular ways to enjoy cauliflower is as a stand-in for chicken wings. These Spicy Baked Cauliflower Wings take that concept to the next level. By carefully balancing the flavors and textures, we create a dish that is both incredibly satisfying and surprisingly nutritious.
The key to success lies in the preparation. The cauliflower needs to be properly coated with both a flavorful batter and a crispy breadcrumb mixture. Baking instead of frying ensures that the wings are healthier without sacrificing the desired crunch. The homemade buffalo sauce adds a layer of fiery flavor that complements the subtle sweetness of the cauliflower perfectly.
Ingredients:
- 1 large cauliflower, cut into 3-5cm florets, core sliced, leaves separated
- 25g gram flour (besan) or plain flour
- 1 teaspoon ground turmeric
- 2 teaspoons chilli powder
- ½ teaspoon black pepper
- 125ml oat milk (or any plant-based milk)
- 80g dried breadcrumbs
- 2 teaspoons smoked paprika
- ½ teaspoon black pepper
- Generous pinch of salt
- 2 tablespoons hot sauce (such as Frank’s RedHot)
- 3 tablespoons tomato ketchup
- 2 tablespoons vegan butter (or regular butter)
- 2 tablespoons oat milk (or any plant-based milk)
- 1 tablespoon maple syrup
- 1 tablespoon cornflour (cornstarch)
- 2 teaspoons water
- 1 tablespoon sesame seeds
- 2 spring onions, finely sliced
- 2 tablespoons chopped fresh chives
Preparation:
Step 1: Preheat and Prep
Preheat your oven to 180°C/160°C fan/gas mark 4 (350°F/320°F fan/gas mark 4). Line a large baking sheet with parchment paper. This prevents the cauliflower wings from sticking and makes cleanup a breeze. Preparing your oven and baking sheet ensures you’re ready to go once the cauliflower is prepped and coated. This is an important step to help everything cook evenly.
Step 2: Prepare the Batter
In a medium mixing bowl, combine the gram flour (or plain flour), ground turmeric, chilli powder, and ½ teaspoon of black pepper. Whisk these dry ingredients together thoroughly. This ensures that the spices are evenly distributed throughout the batter, providing a consistent flavor in every bite. Gradually add the 125ml of oat milk, whisking constantly to avoid lumps. Continue whisking until the mixture is smooth and slightly thick, resembling a pancake batter. A slightly thick batter will adhere better to the cauliflower florets.
Step 3: Create the Breadcrumb Coating
In a separate, shallow bowl, combine the dried breadcrumbs, smoked paprika, ½ teaspoon of black pepper, and a generous pinch of salt. Mix well with your hands or a fork to ensure the spices are evenly distributed throughout the breadcrumbs. This breadcrumb mixture will provide the crispy exterior of the cauliflower wings, and the smoked paprika adds a delightful smoky flavor.
Step 4: Coat the Cauliflower
Add the cauliflower florets and any detached leaves to the batter. Gently toss to coat each piece evenly. Make sure every nook and cranny is covered with the batter. This ensures that the breadcrumbs will adhere properly and create a uniform crispy coating. Once the cauliflower is coated in the batter, transfer a few pieces at a time to the breadcrumb mixture. Press the breadcrumbs onto the cauliflower, ensuring they are fully coated. This step is crucial for achieving that desired crispy texture. Repeat this process until all the cauliflower pieces are coated in both the batter and the breadcrumbs.
Step 5: Bake the Wings
Arrange the breaded cauliflower wings on the prepared baking sheet in a single layer, leaving a little space between each piece. This allows for even cooking and browning. Bake in the preheated oven for 18-20 minutes, flipping the cauliflower wings halfway through the cooking time. Flipping ensures that both sides of the cauliflower are golden brown and crispy. Keep an eye on the wings as they bake; baking times may vary depending on your oven. You want the cauliflower to be tender-crisp and the breadcrumbs to be nicely browned.
Step 6: Prepare the Buffalo Sauce
While the cauliflower is baking, prepare the buffalo sauce. In a medium saucepan over medium-low heat, combine the hot sauce, tomato ketchup, vegan butter (or regular butter), 2 tablespoons of oat milk, and maple syrup. Stir the ingredients together as they come to a simmer. Simmer for 2-3 minutes, allowing the flavors to meld together.
Step 7: Thicken the Sauce
In a small bowl, whisk together the cornflour and 2 teaspoons of water until well combined, creating a slurry. This cornflour slurry will help to thicken the buffalo sauce to the perfect consistency. Reduce the heat under the pan to low. Slowly stir in the cornflour mixture into the simmering buffalo sauce. Continue stirring for about 2 minutes, until the sauce thickens and becomes smooth and silky. Remove the saucepan from the heat and set aside.
Step 8: Toss and Serve
Once the baked cauliflower wings are ready, transfer them to a large mixing bowl. Add a few spoonfuls of the prepared buffalo sauce to the bowl. Gently toss the cauliflower wings to coat them evenly with the sauce. You can add more or less sauce depending on your preference for spiciness.
Serve the Spicy Baked Cauliflower Wings hot, garnished with a sprinkle of sesame seeds, finely sliced spring onions, and chopped fresh chives.
COOKING Rating:
Easy to Medium
Serving Suggestions:
- Serve as an appetizer with a side of vegan ranch or blue cheese dressing.
- Enjoy as a snack on game day or during movie night.
- Add to salads or grain bowls for a flavorful protein boost.
- Serve alongside other appetizers such as veggie sticks, guacamole, or hummus.
Tips:
- Don’t Overcrowd the Baking Sheet: Leave enough space between the cauliflower pieces to ensure even baking and crisping.
- Adjust the Spice Level: Add more or less hot sauce depending on your preference for spiciness.
- Make Ahead: The buffalo sauce can be made ahead of time and stored in the refrigerator.
- Get Creative with Toppings: Experiment with different toppings such as chopped cilantro, red pepper flakes, or a drizzle of sriracha mayo.
- Ensure batter adheres: The flour and milk mixture should be viscous in order to give the breadcrumbs a good hold.
Prep Time:
20 minutes
Cook Time:
20 minutes
Total Time:
40 minutes
Nutritional Information:
Estimated per serving (assuming 6 servings)
Calories: Approximately 250-300
Protein: 8-10g
Sodium: 500-700mg
Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.
Conclusion
These Spicy Baked Cauliflower Wings are a delightful and healthy way to enjoy the classic flavor of buffalo wings. The crispy texture, flavorful batter, and fiery sauce make them an irresistible treat that will have everyone coming back for more. Whether you’re a vegan, vegetarian, or simply looking for a healthier alternative to chicken wings, this recipe is sure to become a new favorite. So, gather your ingredients, fire up the oven, and get ready to enjoy a truly satisfying and delicious dish!
Q&A:
Q1: Can I use regular milk instead of oat milk?
A: Yes, you can definitely use regular milk or any other plant-based milk alternative like almond milk, soy milk, or cashew milk. The oat milk provides a slightly creamy texture, but the other milks will work just as well. Just be aware that using dairy milk will make the recipe not vegan.
Q2: I don’t have gram flour. Can I use something else?
A: Absolutely! If you don’t have gram flour (besan), you can use plain all-purpose flour or even gluten-free all-purpose flour. Gram flour adds a slightly nutty flavor and helps with binding, but regular flour will work just fine as a substitute.
Q3: What kind of breadcrumbs should I use?
A: You can use any type of dried breadcrumbs that you prefer. Panko breadcrumbs will provide an extra crispy texture, while regular breadcrumbs will also work well. You can also use gluten-free breadcrumbs if needed. Make sure they are finely ground for the best coating.
Q4: Can I make these cauliflower wings ahead of time?
A: While they are best served fresh and hot, you can prepare the buffalo sauce ahead of time and store it in the refrigerator for up to 3 days. You can also coat the cauliflower wings in the batter and breadcrumbs ahead of time and store them in the refrigerator for a few hours before baking. However, it’s best to bake them just before serving to ensure they are crispy. If you do have leftovers, reheating them in the oven or an air fryer is preferable to microwaving, as this will help to retain their crispiness.
Q5: How can I adjust the spice level of the buffalo sauce?
A: The spice level of the buffalo sauce can easily be adjusted to your liking. If you prefer a milder flavor, reduce the amount of hot sauce. If you like it extra spicy, add more hot sauce or a pinch of cayenne pepper. You can also experiment with different types of hot sauce to find your perfect heat level.