These crispy air fryer cauliflower wings are coated in a spicy sesame garlic sauce. They’re easy to make, both vegan and gluten-free, and serve as the perfect crowd-pleasing appetizer. 

FULL RECIPE:

Ingredients

• 1 medium head of cauliflower, cut into medium/small florets
• ¾ cup gluten-free all-purpose flour
• ¾ cup unsweetened plain non-dairy milk
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ cup gluten-free breadcrumbs
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon neutral oil (e.g., vegetable or canola)
• 2 tablespoons sesame oil
• ¼ cup maple syrup or honey
• ⅓ cup low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon sriracha (optional, for heat)
• 1 tablespoon cornstarch
• 2 tablespoons water
• Sesame seeds and chopped scallions, for garnish

Directions

1. Prepare the Cauliflower: Cut the cauliflower into medium or small florets.
2. Make the Batter: In a large mixing bowl, whisk together the flour, non-dairy milk, garlic powder, and salt until smooth.
3. Coat the Cauliflower: Add the cauliflower florets to the batter, ensuring each piece is well-coated. Then, toss them in the breadcrumbs until evenly covered.
4. Preheat the Air Fryer: Set your air fryer to 370°F (190°C) and let it preheat for a few minutes.
5. Air Fry the Cauliflower: Place half of the coated cauliflower into the air fryer basket in a single layer. Cook for 10-13 minutes, depending on your desired crispiness. Repeat with the remaining cauliflower.
6. Prepare the Sauce: While the cauliflower is cooking, heat neutral oil in a small saucepan over medium heat. Sauté the minced garlic until lightly golden, then add the grated ginger and cook for another 1-2 minutes. Stir in the sesame oil, maple syrup (or honey), soy sauce (or tamari), rice vinegar, and sriracha (if using). Whisk to combine.
7. Thicken the Sauce: In a small bowl, mix the cornstarch and water to create a slurry. Pour this into the sauce, bring it to a gentle boil, then remove from heat to let it thicken.
8. Combine and Serve: Once all the cauliflower is cooked, place it in a large bowl and toss with the sesame sauce. Garnish with sesame seeds and chopped scallions before serving.

Nutrition Facts

• Calories: Approximately 305 kcal
• Carbohydrates: 50 g
• Protein: 7 g
• Fat: 9 g
• Saturated Fat: 1 g
• Sodium: 900 mg
• Fiber: 5 g
• Sugar: 15 g

Why You Should Try Air Fryer Sesame Cauliflower Wings

Air fryer sesame cauliflower wings have taken the plant-based food world by storm. With their crispy exterior, tender inside, and bold, flavorful sesame glaze, they are a game-changer for anyone looking for a healthier alternative to traditional fried chicken wings. Not only are they incredibly delicious, but they also provide numerous health benefits, making them a perfect addition to your appetizer rotation.

Health Benefits of Cauliflower

Cauliflower is a powerhouse vegetable packed with vitamins, minerals, and antioxidants. It belongs to the cruciferous vegetable family, which includes broccoli, kale, and Brussels sprouts. These vegetables are known for their cancer-fighting properties and high nutritional value.

Some of the major health benefits of cauliflower include:

• Rich in Vitamins and Minerals: Cauliflower is a great source of vitamin C, vitamin K, folate, and fiber, all of which support a healthy immune system and digestion.
• High in Antioxidants: It contains compounds like glucosinolates and isothiocyanates, which help reduce inflammation and protect against diseases.
• Supports Weight Loss: Cauliflower is low in calories but high in fiber, helping to keep you full longer without overeating.
• Good for Heart Health: The fiber and antioxidants found in cauliflower can help reduce the risk of heart disease by lowering cholesterol levels and improving blood circulation.

Why Use an Air Fryer?

Traditional deep-fried foods can be high in unhealthy fats and calories. The air fryer provides an excellent alternative by using hot air circulation to create a crispy texture without excessive oil. Here’s why air frying is a better option:

• Healthier Cooking Method: Air frying uses up to 80% less oil than deep-frying, reducing calorie intake while maintaining a satisfying crunch.
• Faster Cooking Time: The air fryer cooks food much faster than an oven, making it perfect for busy individuals looking for quick meal solutions.
• Less Mess: No need to deal with excessive oil splatters or greasy pans. The air fryer simplifies the cooking process while keeping your kitchen clean.
• Versatility: Apart from cauliflower wings, air fryers can be used for various recipes, from vegetables to desserts, making them a valuable kitchen appliance.

What Makes Sesame Sauce Special?

The sesame sauce in this recipe is the key to its incredible flavor. The combination of soy sauce, maple syrup (or honey), sesame oil, garlic, ginger, and a touch of spice creates a balanced taste that is both sweet, savory, and slightly spicy. Sesame oil is a staple in Asian cuisine and adds a rich, nutty flavor to the dish. It’s also known for its anti-inflammatory and heart-healthy properties. Garlic and ginger enhance the overall taste profile while providing additional health benefits such as immune-boosting and anti-inflammatory effects. This sauce perfectly coats the crispy cauliflower, making every bite burst with flavor.

Perfect for Any Occasion

Air fryer sesame cauliflower wings are versatile and can be enjoyed on various occasions:

• Game Day Snack: Serve these wings at a sports gathering for a delicious plant-based alternative to traditional chicken wings.
• Appetizer for Parties: Impress your guests with a unique, flavorful appetizer that caters to both vegans and non-vegans alike.
• Healthy Side Dish: Pair these wings with a salad or grain bowl for a wholesome, balanced meal.
• Meal Prep Option: Prepare a batch ahead of time and store them in an airtight container for easy snacking throughout the week.

Tips for the Best Air Fryer Cauliflower Wings

To achieve the crispiest and most flavorful cauliflower wings, follow these expert tips:

• Don’t Overcrowd the Air Fryer: Placing too many pieces at once can prevent even cooking. Cook in batches for the best results.
• Use Fresh Cauliflower: While frozen cauliflower can be used, fresh cauliflower provides a better texture and crunch.
• Adjust Cooking Time as Needed: Different air fryer models vary in cooking times. Keep an eye on the wings to ensure they don’t overcook.
• Reheat for Crispiness: If you have leftovers, reheat them in the air fryer for a few minutes to bring back their crispy texture.

How to Store and Reheat Leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To reheat, use the air fryer at 350°F (175°C) for 3-5 minutes to regain crispiness. Avoid microwaving, as it can make the wings soggy.

Conclusion

Air fryer sesame cauliflower wings are a delicious, healthy, and easy-to-make alternative to traditional wings. They are packed with nutrients, full of flavor, and perfect for various occasions. Whether you’re hosting a party, looking for a nutritious snack, or simply want to enjoy a guilt-free indulgence, this recipe is a must-try. With endless ways to customize and enjoy them, these cauliflower wings are sure to become a favorite in your household. Give them a try today and enjoy the perfect balance of crunch and flavor!