Description

These Sticky Honey Garlic Cauliflower Wings are crispy on the outside, tender on the inside, and coated in a sweet and savory honey garlic sauce. Served with a creamy spicy ranch dip, they make the perfect flavorful appetizer or meatless main dish.

Ingredients

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

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

3/4 cup Greek yogurt

1 1/2 Tbsp adobo sauce from chipotle peppers

1/2 Tbsp lemon juice

1 tsp dill, dried

1 tsp chives, fresh or dried

1 tsp parsley, dried

2 to 3 Tbsp water, plus more as needed to thin

Sesame seeds and green onions for garnish, optional

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Instructions

Prepare the spicy ranch dressing by whisking together Greek yogurt, adobo sauce, lemon juice, garlic powder, onion powder, dill, chives, parsley, salt, and water in a small bowl until smooth. Adjust consistency with additional water if needed. Refrigerate until ready to serve.
Place the eggs in a bowl and whisk well. In a separate bowl, combine the panko breadcrumbs, paprika, chili powder, garlic powder, onion powder, salt, and pepper.
Dip each cauliflower floret into the egg wash, ensuring it is fully coated, then dredge in the breadcrumb mixture. Shake off excess and place in a single layer on the air fryer rack or prepared baking sheet.
For air fryer: Cook at 400°F for 6 minutes, flip, and cook an additional 6 minutes until golden and crispy.
For oven: Bake at 400°F for 20 minutes, flipping halfway through, until crispy and lightly browned.
While the cauliflower cooks, prepare the honey garlic sauce by whisking honey, soy sauce, rice vinegar, minced garlic, grated ginger, and cornstarch in a small saucepan. Bring to a boil, then reduce heat and simmer for 4 to 5 minutes until thickened.
Toss the cooked cauliflower wings in the warm honey garlic sauce until fully coated.
Garnish with sesame seeds and green onions if desired. Serve immediately with spicy ranch dressing.

Notes

For extra heat, add sriracha or red pepper flakes to the honey garlic sauce.

Use gluten-free breadcrumbs for a gluten-free option.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Reheat in the air fryer at 350°F for 3 to 5 minutes or in the oven at 375°F until warmed through.

Toss in sauce just before serving to maintain crispiness.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Appetizer
Method: Air Fryer
Cuisine: American

Nutrition

Serving Size: 1/4 of recipe
Calories: 320 kcal
Sugar: 22 g
Sodium: 620 mg
Fat: 8 g
Saturated Fat: 2 g
Unsaturated Fat: 5 g
Trans Fat: 0 g
Carbohydrates: 52 g
Fiber: 5 g
Protein: 12 g
Cholesterol: 95 mg