Game Day Crispy Cauliflower Wings

When Game Day Meets Garden Fresh

I have never missed wings with these cauliflower wings.

If you grew up in the South like I did, you know wings are practically a food group. Friday nights meant friends gathered around the TV, a platter of wings in the middle of the table, and plenty of napkins to go around.

But I’ll never forget the first time I served these wings — made entirely from cauliflower — to a crowd of skeptical friends. They took one bite, went quiet, and then someone said, “Wait… there’s no chicken in this?” My brother even ate an entire head of caulifower wings once and that’s when I really knew I had a keeper.

These Crispy Cauliflower Wings have all the crunch, flavor, and satisfaction of the traditional kind, but none of the grease or guilt. The secret? A light oat flour batter, panko breadcrumbs for that perfect crisp, and a smoky blend of paprika, garlic, and onion powder.

They’re baked, not fried, and they disappear just as fast.

Nutritional Highlights

• Cauliflower is rich in vitamin C and sulforaphane — a compound that supports detoxification and reduces inflammation.
• Oat flour adds soluble fiber that helps balance blood sugar and keeps you full.
• Smoked paprika and garlic provide antioxidants that boost heart and immune health.
• One head of cauliflower has only 144 calories but 12 Chicken Wings can upwards of 1000 calories! This is why my brother eats them with zero guilt!

Serving Suggestions

• Toss with buffalo or BBQ sauce and serve with celery sticks and dairy-free ranch.
• Add them to tacos or wraps with shredded lettuce and avocado.
• Serve as a party appetizer — they reheat beautifully in an air fryer.

🌻 Closing Thought

There’s something powerful about taking a comfort food classic and giving it new life — one that’s lighter, brighter, and still hits every nostalgic note. These Crispy Cauliflower Wings aren’t pretending to be chicken — they’re celebrating what plants can do when you treat them right.

And of course, anytime I can get an “Amen!” from my brother on a plant-based version of snacks is a good day!

Stay sunny, stay spicy, and keep crunching on goodness yall. 🌻

Game Day Crispy Cauliflower Wings

Game day almost demands wings. Crispy and yummy, bold and flavorful. These wings bring all the flavor, fun and finger-linking goodness of the classic but with zero guilt. These crowd-pleasures will wow at cookouts and tailgates alike. Coated in a spiced batter, roasted until crispy, and tossed in your favorite sauce, these bad boys deliver an irresistible balance of comfort and heat. Every bite is proof game day traditions can deliver vitamins and antioxidants and your waist will thank you!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Servings: 4 cups

Course: Appetizer

Cuisine: American

Calories: 50

Ingredients Method Notes

Ingredients

  

• 1 head of cauliflower
• 1/2 cup oat flour
• 1/2 cup Panko bread crumbs
• 1/2 Tbsp onion powder
• 1/2 Tbsp garlic powder
• 1/2 Tbsp smoked paprika
• Pinch salt
• 1/2 cup nondairy milk more as needed for consistency

Method

 

1. Chop cauliflower into wings
2. Mix all ingredients except Panko breadcrumbs and cauliflower
3. Mix well
4. Add milk as needed to ensure slightly runny texture
5. Add cauliflower and coat well
6. Roll in Panko breadcrumbs

Air Fry

1. Fry in the air fryer 400 degrees, 20 minutes (or bake in the oven same temperature and time)
2. Coat with sauce of choice (barbecue, teriyaki, lemon pepper, buffalo)
3. Cook again in air fryer or oven 10 additional minutes.
4. Serve with additional sauce and cashew ranch dressing

Oven Bake

1. Preheat an oven to 425 degrees.
2. Bake for 2-30 minutes, flipping halfway.

Notes

Optional coating: 

In the air fryer or the oven, brush the florets in the past 3-5 minutes. 

Or don’t coat, and just dip. They’ll stay slightly more crispy if you dip instead of coat.