Air fryer buffalo cauliflower wings
Treat yourself to the delicious taste of buffalo-style cauliflower with our delicious recipe. Whether you’re a vegetarian looking for a filling main dish or looking for a flavorful side dish to complement your favorite meals, these cauliflower wings are the perfect choice. Using the innovative technology of hot air frying, we ensure that the cauliflower is cooked perfectly while retaining its full flavor. Get ready for a flavor explosion in every bite with these irresistible, crispy cauliflower wings.
Ingredients
- 1 tbsp sweet smoked paprika
- 1 tbsp ground cumin
- ½ tbsp garlic granules
- 50g plain flour
- 200g buttermilk (195ml)
- 1 medium-sized cauliflower (approx. 750 g), leaves removed and cut into florets
- 100g hot sauce
- 1 tbsp olive oil
- 1 tbsp honey or maple syrup
Preparation steps
- Combine the paprika, cumin, garlic granules, flour, buttermilk and a good pinch of salt and freshly ground black pepper in a bowl and mix well until a smooth dough forms.
- Add the cauliflower florets and stir until the cauliflower is coated.
- Place the cauliflower florets in the air fryer basket in a single layer, shaking off any excess batter.
- Bake at 200°C for 18-20 minutes, turning halfway through, until the edges are browned.
- Meanwhile, combine the hot sauce, olive oil, and honey or maple syrup (if using) in a large bowl.
- Add the cooked cauliflower and set aside, if needed, while you cook the next batch.
- Gently toss all of the cooked cauliflower and hot sauce to coat.
- Finally, place all of the cauliflower back into the basket of your air fryer and cook for 6-9 minutes, until hot and well cooked through.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 188 | 5g | 1g | 24g | 0g | 5g | 9g | 1.07g |
Equipment and tools
- Air fryer
- mixing bowl
- Whisk
- baking tray
- parchment paper
- Tongs
Allergen information
This recipe contains the following allergens:
- Wheat (plain flour)
- Dairy products (buttermilk)
Please be aware of these allergens if you have dietary restrictions or allergies.
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the cauliflower wings in the air fryer for a few minutes until warmed through. The texture may not be as crispy as freshly cooked, but they are still delicious.
Health Benefits of Air Fryer Buffalo Cauliflower Wings
The popularity of buffalo cauliflower wings has skyrocketed in recent years, thanks to their delicious taste and the fact that they are a healthier alternative to traditional chicken wings. By using an air fryer to cook these wings, you can increase their health benefits even further. Here are some of the top reasons why it’s a good idea to include air fryer buffalo cauliflower wings in your diet:
1. Reduced fat content
Unlike fried buffalo wings, air fryer buffalo cauliflower wings require very little oil. The hot air circulation technology used in an air fryer allows you to have crispy wings with just a fraction of the fat content. This means you can enjoy the flavors and textures you love without worrying about excess unhealthy fats.
2. Rich in fiber
Cauliflower is known for its high fiber content, which has positive effects on digestive health. Fiber helps regulate bowel movements, prevents constipation and ensures a healthy intestine. By using cauliflower as the main ingredient for your buffalo wings, you increase the fiber content of the dish and make it a more nutritionally valuable choice.
3. Packed with vitamins and minerals
Another benefit of using cauliflower in your buffalo wings is its rich nutrient profile. Cauliflower is packed with essential vitamins and minerals, including vitamin C, vitamin K, vitamin B6, folic acid and potassium. These nutrients are important for immune function, blood clotting, brain development, and maintaining healthy muscles and bones.
4. Rich in antioxidants
Buffalo cauliflower wings are often coated with a variety of spices, such as sweet smoked paprika, ground cumin, and granulated garlic. These spices not only add flavor but also provide a wide range of antioxidants. Antioxidants protect your cells from oxidative stress and can reduce the risk of chronic diseases such as heart disease and certain cancers.
5. Versatile and suitable for special diets
Air fryer buffalo cauliflower wings are a versatile dish that can be easily adapted to different dietary needs. For those on a vegetarian or vegan diet, cauliflower wings are a great plant-based alternative to meat wings. In addition, by using gluten-free flour and hot sauce, you can also make this dish suitable for people with gluten intolerance or celiac disease.
In summary, air fryer buffalo cauliflower wings are a healthier twist on a classic appetizer. With an air fryer, you can enjoy these delicious wings with less fat and the added health benefits of cauliflower. Whether you’re looking to incorporate more vegetables into your diet or just want to try a tasty and nutritious snack, air fryer buffalo cauliflower wings are definitely worth a try.
