Cauliflower Wings

Cauliflower, it’s a love or hate kind of relationship for most people. I love cauliflower because it is so versatile and it takes on whatever flavor you add to it. Plus, it’s so good for you!

I have been trying to get my husband to like cauliflower ever since we were dating. I am one of those people who eats the majority of my carbs for breakfast and lunch. So the only type of carbs I eat for dinner is in the form of vegetables and cauliflower can be added to so many meals. Cauliflower rice, pizza crust, mashed cauliflower, the possibilities are endless. EVERY SINGLE TIME I sneak cauliflower into a meal, my husband takes one bite and says “this has cauliflower in it doesn’t it?” *SIGH*

Much to my delight, my husband went to eat at a new restaurant in town with some coworkers and came home talking about these cauliflower wings he had and how they were so good. Cue the shocked face. So I decided to create a cauliflower wing recipe that we both could enjoy. I said all that to say this, I cannot believe my husband now willingly eats cauliflower!

I created two versions of this recipe. One version is for people who own an air fryer and one is for the oven.

  • 1 head cauliflower
  • 2 eggs
  • 1 cup almond flour
  • 2 tablespoons arrowroot flour
  • 3/4 teaspoon salt
  • 1 teaspoon garlic powder

Air fryer version:

Step 1

Slice cauliflower into small, bite size pieces. In a large bowl, whisk 2 eggs. Set aside.

Step 2

Pour almond flour, arrowroot, salt, & garlic powder into a large sealable bag. Create an assembly line. The eggs first, then the bag with almond flour, then the air fryer. Mix the cauliflower in the eggs until completely coated. Then use your hands or a slotted spoon to place the cauliflower into the bag of almond flour mixture. Seal & shake until completely coated.

Step 3

Cook the cauliflower in the air fryer at 400 degrees for 15 minutes.

Step 4

Once cauliflower in cooked, transfer into a large bowl. Toss with your favorite buffalo sauce. I use Franks Red Hot. Enjoy immediately!

Oven Version

Complete steps 1 and 2 of the air fryer version. Then place cauliflower on a baking sheet sprayed with avocado oil. Bake at 425 for 20 minutes. The complete step 4 of air fryer version. Serve immediately.

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