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Close-up of Irresistible Sticky Honey Garlic Cauliflower Recipe pieces coated in glaze, sprinkled with sesame seeds and green onions.

Irresistible Sticky Honey Garlic Cauliflower Recipe

This recipe transforms simple cauliflower into a flavorful appetizer using a sticky honey garlic sauce. You can cook these wings in an air fryer or an oven. Serve them with a homemade spicy ranch dressing for dipping.
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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
  • sesame seeds and green onions optional toppings
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

  • Small bowl
  • Air fryer or baking sheet

Method
 

  1. Make the spicy ranch dipping sauce: Whisk together the Greek yogurt, adobo sauce, lemon juice, herbs, and seasonings in a small bowl. Set aside or refrigerate until ready to serve.
  2. To make the cauliflower wings: Place the eggs in one bowl and whisk them. In another bowl, mix together the panko breadcrumbs, paprika, chili powder, garlic powder, onion powder, salt, and pepper.
  3. Dip the cauliflower florets first in the egg wash, coating them completely. Then, dredge them in the breadcrumb mixture. Shake off any excess breadcrumbs and place them on the wire rack of your air fryer in a single layer. Do not overcrowd the rack so air can circulate.
  4. To cook in the air fryer: Place wings in the 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 cook in the oven: Place breaded wings on a baking sheet sprayed with oil. Bake in the oven at 400 degrees for 20 minutes, flipping the wings halfway through.
  6. To make the honey garlic sauce: While the cauliflower wings are cooking, whisk together all the sauce ingredients. Bring the sauce to a boil on the stove. Reduce the heat and simmer for about 4 to 5 minutes, until the sauce thickens.
  7. When the cauliflower wings are ready, toss them with the honey garlic sauce until they are completely coated. Top with sesame seeds and green onions, if using. Serve with the spicy ranch dipping sauce.

Nutrition

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

Notes

If you are cooking in batches in the air fryer, keep the finished wings warm while you cook the remaining batches.

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