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5
from 1 vote
Air Fryer Cauliflower Wings
Guilt free tasty bites!
Prep Time
15
minutes
mins
Cook Time
18
minutes
mins
Course:
Snack
Cuisine:
American
Servings:
6
servings
Calories:
137
kcal
Author:
Carolyn Hetke
Equipment
air fryer
Ingredients
1
medium
cauliflower
1
tablespoon
vegetable oil
6
Tbsps
flour
use almond meal for gluten free
½
teaspoon
garlic powder
or seasoning of your choice (Ranch, Onion powder, seasoning salt)
5
Tbsps
milk
¾
cup
fine bread crumbs
olive oil for misting
Dipping sauce of choice
See Note 1.
Instructions
Cut the core out of the cauliflower head and break the florets off. If florets are particulary large you may halve it,
Toss florets in a bowl with vegetable oil.
Mix garlic powder and flour in a large ziploc bag. Toss cauliflower florets to coat.
Add the milk and then breadcrumbs and toss to coat the cauliflower.
If you are making ahead you can refrigerate florets in a single layer for a few hours.
Lay cauliflower on the air fryer trays in a single layer. You may have to work in batches. Lightly mist the florets.
Air Fry 15-20 minutes. Turn florets with tongs at mid point and switch trays top to bottom if using mulitple trays. Repeat if working in batches.
Serve with Dipping Sauce of choice. See Note 1.
Notes
Note 1. For Buffalo Sauce melt 2 tsps of butter and mix in to ½ cup buffalo sauce such as Frank's Hot Sauce.
Nutrition
Calories:
137
kcal
|
Carbohydrates:
22
g
|
Protein:
5
g
|
Fat:
4
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
2
g
|
Monounsaturated Fat:
1
g
|
Trans Fat:
1
g
|
Cholesterol:
1
mg
|
Sodium:
235
mg
|
Potassium:
349
mg
|
Fiber:
3
g
|
Sugar:
3
g
|
Vitamin A:
49
IU
|
Vitamin C:
47
mg
|
Calcium:
64
mg
|
Iron:
2
mg