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Close-up of Irresistible Sticky Honey Garlic Cauliflower, coated in a glossy sauce and sprinkled with sesame seeds and green onions.

Sticky Honey Garlic Cauliflower Wings

Enjoy these sticky honey garlic cauliflower wings, a delicious appetizer perfect for busy families and health-conscious food lovers. They are easy to make and satisfying for everyone.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Appetizer
Cuisine: American
Calories: 292
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the cauliflower wings
  • 1 head cauliflower cut into florets
  • 2 eggs
  • 1 1/2 cups whole wheat panko breadcrumbs
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
Toppings
  • sesame seeds and green onions optional
For the Honey Garlic Sauce
  • 1/3 cup honey
  • 3 Tbsp lower sodium soy sauce
  • 1 Tbsp rice vinegar
  • 4 cloves garlic minced
  • 1 tsp fresh grated ginger
  • 1 Tbsp cornstarch
For the Spicy Ranch Dressing
  • 3/4 cup Greek yogurt
  • 1 1/2 Tbsp adobo sauce from chipotle peppers
  • 1/2 Tbsp lemon juice
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp dill dried
  • 1 tsp chives fresh or dried
  • 1 tsp parsley dried
  • 1/4 tsp salt
  • 2 to 3 Tbsp water plus more as needed to thin

Equipment

  • Air fryer
  • Oven
  • Baking sheet
  • Wire rack
  • Small bowl

Method
 

  1. Make the spicy ranch dipping sauce: In a small bowl, whisk together the Greek yogurt, adobo sauce, lemon juice, herbs and seasonings and set aside (or refrigerate) until ready to serve.
  2. To make the cauliflower wings: place the eggs in one bowl and whisk them together. In another bowl, mix together the panko breadcrumbs, paprika, chili powder, garlic powder, onion powder and salt/pepper. Dip the cauliflower florets first in the egg wash, coating completely, and then dredge in the breadcrumb mixture. Shake off any excess breadcrumbs and place on the wire rack of the air fryer.
  3. Depending on the size of your air fryer you may need to do a couple of batches of cauliflower wings. Place them in a single layer on the rack, being careful not to overcrowd them so that air can circulate around the wings making them crispy.
  4. To make in the air fry: Place wings in air fryer at 400 degrees for about 6 minutes, flip them over, then continue air-frying for another 6 minutes until golden and crispy.
  5. To make in the oven: Place breaded wings on a baking sheet sprayed with oil (being careful not to overcrowd them) and bake in the oven at 400 degrees for 20 minutes, flipping wings halfway through.
  6. To make the honey garlic sauce: While the cauli wings are in the air fryer, whisk together all the ingredients for the honey garlic sauce and bring the sauce to a boil on the stove. Reduce the heat and simmer for about 4 to 5 minutes, until the sauce has thickened.
  7. When the cauliflower wings are ready, toss them with the honey garlic sauce until they are completely coated and top with sesame seeds and green onions. Serve with the spicy ranch dipping sauce and enjoy!

Nutrition

Calories: 292kcalCarbohydrates: 56.4gProtein: 12.1gFat: 3.4gSaturated Fat: 0.6gSodium: 1637mgFiber: 5.7gSugar: 27g

Notes

This recipe is suitable for busy families and health-conscious individuals looking for a simple yet delicious weeknight meal. It uses wholesome ingredients and is designed to be enjoyed by the whole family.

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