Winning Cauliflower “Wings”
Sarah Heckler, MS, RD/LDN, CISSN
I made these for the Super Bowl and they were a hit! This recipe can be a great dish to bring to any party or a fun side dish to break up the mundane. Also, these “wings” are a good way to introduce the kids to cauliflower. Enjoy!
Cauliflower "wings"
Calories
Ingredients
- 1 each head of cauliflower
- 2 each eggs
- 1 tbsp water
- 1 cup Breadcrumbs can use gluten free panko breadcrumbs
For the Sauce
- 1/2 cup Soy sauce or soy aminos
- 1 tbsp honey
- 2 tbsp Sriracha can add more or less depending on spice tolerance
Garnish
- Green Onions chopped
- Sesame seeds
Instructions
- Preheat the oven to 400 degrees F.
- Wash the head of cauliflower and cut into pieces. I like to make varying sized pieces but keep in mind the smaller pieces will cook faster than the larger ones.
- Once cauliflower is cut, wash and chop the green onion and set aside for later.
- In a small mixing bowl add the eggs and water and whisk to combine.
- In another small mixing bowl add the breadcrumbs or gluten free panko.
- Dip one piece of cauliflower into the egg mixture and coat evenly.
- Once coated, dip the piece of cauliflower into the breadcrumbs and coat evenly. Once coated place on a lined baking sheet.
- Repeat steps 6 & 7 until all of the cauliflower has been coated with egg and breadcrumbs.
- Place the baking sheet in the oven for 25-30 minutes or until cauliflower is golden and crispy.
- While cauliflower is cooking, mix sauce ingredients together and whisk to combine.
- Once cauliflower is done cooking, remove from oven and toss in the sauce.
- Sprinkle chopped green onions and sesame seeds for garnish and enjoy.
