Name: Air Fried Cauliflower Bites
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: American
Ingredients: 1 head cauliflower, trimmed and cut into florets; 1 cup all purpose flour (can use 1:1 gluten free flour or wheat flour); 1 tablespoon smoked paprika; 2 teaspoons garlic powder; 2 teaspoons onion powder; ½ teaspoon kosher salt; ½ teaspoon turmeric (optional); Pinch of red pepper flakes (optional); slurry (1 tablespoon water mixed with 1 tablespoon cornstarch); 1 cup soy milk; 3 tablespoons honey; 2 teaspoons white wine vinegar; 1 teaspoon dijon mustard; ¼ teaspoon cayenne pepper; Favorite dipping sauce (optional)

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There’s a reason cauliflower has become one of my favorite foods and these Air Fried Cauliflower Bites (also called cauliflower wings) might just top the list!

Is there anything cauliflower can’t do? It’s great in soups, salads, curries, and pasta. It can magically become a fabulous sauce for almost anything. And of course, my new favorite – air fried cauliflower bites.

These air fryer cauliflower wings are incredibly versatile. It’s almost like a blank slate. Add whatever flavor your palate is craving and cauliflower bites have you covered. They can be tangy parmesan cauliflower bites. Or slathered with traditional Buffalo sauce. Even the classic salt and lemon pepper flavoring works well.

But this recipe is my favorite. A little sweet with a little heat. A bit of a crunch on the outside and tender on the inside. And tossed around in a fabulous slightly spicy honey dijon sauce that’s to die for!

Are Cauliflower Wings Healthier Than Chicken Wings

I do love great chicken wings (especially these crispy air fryer wings). And there’s definitely a time and a place for them. But the truth is that air fried cauliflower bites are definitely healthier than chicken wings.

Cauliflower is rich in antioxidants, is a good source of fiber, contains loads of vitamin C and other vitamins, and helps maintain a healthy digestive tract. And unlike chicken wings, cauliflower has no cholesterol and is very low in saturated fat. I eat a lot of cauliflower on my clean eating anti-inflammatory diet. (Be sure to check out my Free Top 10 Anti-Inflammatory Foods You Should and Shouldn’t Eat here!)

So, yes, cauliflower wings are healthier than chicken wings.

Are Cauliflower Wings Good for Weight Loss

A bit of a back story here. I switched to a “clean eating” diet almost a year ago. I did it for health reasons, but not to lose weight. (You can watch my YouTube video about why I chose clean eating here if you’re interested.)

My version of clean eating includes a large amount of cruciferous vegetables, such as broccoli, Brussels sprouts, and of course cauliflower. These are all high in anti inflammatory properties.

But guess what? Weight just melted off me. I honestly didn’t really need to lose weight, but I did. And it was mostly a loss of fat, not muscle. I can tell you that I feel better now than I have in 20 years! That’s pretty good!

I’d be willing to bet that if you consistently switch to air fryer cauliflower bites instead of chicken wings or something similar, the weight will fall off you too. (But just like anything else, you’ve got to be careful what you put on them. If you load up on high calorie, rich dipping sauces like blue cheese, you’ll defeat the purpose.)

Ingredients in Air Fryer Cauliflower Bites

One Head of Cauliflower – the star of the show (see full recipe below)
All Purpose Flour – can use gluten free 1:1 baking flour if preferred
Spices for Flavor – I use garlic powder, onion powder, paprika, salt, and pepper for a base
Slurry – this mixture of cornstarch and water is optional, but it does give the air fryer cauliflower bites that crispy coating on the outside
Milk – to make the batter. I use soy milk to keep it dairy free
Sweet and Spicy Honey Drizzle – this combo of honey, vinegar, and cayenne is the BOMB!

Cauliflower in a air fryer overhead vertical

How to Make Air Fryer Cauliflower Bites

Wash and trim a head of cauliflower, cutting it into bite sized florets. (See full recipe below)
Whisk the dry seasonings together then add the slurry and milk to form a batter.
Dip each floret into the batter and place in a single layer in your air fryer. Cook for 12-15 minutes at 380 degrees F.
Remove from air fryer and drizzle with honey sauce.
Serve with your favorite dipping sauce (I love this vegan tzatziki sauce!)

air fried cauliflower bites with dipping sauce — A simple salt and lemon pepper option

That is! Easy peasy! You will love these air fryer cauliflower bites, whether you go for the simple salt and pepper flavors, or the packed with buffalo tang. And you might even get to the point where you prefer them over chicken wings… Maybe.

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