Cauliflower Wing Bites

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What?! If you are craving chicken wings, this recipe won’t disappoint!  These cauliflower bites are crunchy outside like chicken wings, soft tender inside like chicken wings. Use a fermented hot sauce and go light on the vegan blue cheese dressing. This has become one of my go-to’s for our traditional and famous Friday Night Happy Hours.

Cauliflower Wing Bites

Donna Spencer
With the rise of low-carb, ketogenic, and Paleo diets, cauliflower has become increasingly popular, as it can substitute for starchier foods like rice and even pizza dough. This veggie is versatile, non-starchy, and contains a lot of fiber and other beneficial nutrients. Whether you eat it raw, roasted, or riced, cauliflower offers a lot of bang for your nutritional buck.
One cup of chopped cauliflower (107g) provides 27 calories, 2.1g of protein, 5.3g of carbohydrates, and 0.3g of fat. Cauliflower is a great source of vitamin C, vitamin B6, and magnesium.
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Prep Time 20 minutes
Cook Time 25 minutes
Course Appetizer
Cuisine American
Servings 4 servings
Calories 150 kcal

Ingredients
  

  • 1 small-head of Cauliflower
  • 1/4 cup corn starch
  • 3/4 to 1 cup unsweetened non-dairy milk
  • 2 cups gluten free panko breadcrumbs
  • 1/2 tablespoon dried parsley
  • 1 teaspoon turmeric
  • 1 teaspoon chili
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt divided in two 1/4 teaspoons
  • 1/4 teaspoon ground pepper
  • 1/2 cup jarred hot sauce (look for one with no sugar, no oil and that is fermented
  • 1/4 cup WFPB creamy dipping dressing of your choice

Instructions
 

  • Preheat conventional oven to 400°F. (If you have a convection oven set to 425°F). Line a baking sheet with parchment paper or rack and set aside.
  • Cut Cauliflower into 1/2-inch pieces.
  • Place the corn-starch in a plastic baggie or small bowl with second 1/4 teaspoon salt.
  • Pour the non-dairy milk into another small bowl.
  • Combine* the breadcrumbs with all the seasonings except for parsley and use only 1/4 teaspoon salt here. (*I place all these ingredients in a plastic gallon size bag and crush finer with rolling pin, use a food processor or use a blender.) Place in a small bowl.
  • Dip each piece of Cauliflower into the corn-starch, then the non-dairy milk, and then coat with the bread crumb mixture.
  • Place the breaded Cauliflower on the prepared baking sheet and bake until golden brown. In conventional oven 35-40 minutes and about 20-25 minutes for convection oven.

Notes

If you are making this recipe gluten free, you can buy gluten free bread and toast the bread then process it into bread crumbs. I use Panko Gluten Free.
Use a gallon plastic bag to dredge the cauliflower in the Corn Starch. This will allow you to apply a light coat of corn starch. It will also reduce your clean-up effort as you can shake off extra from the cauliflower inside the bag to reduce clean-up efforts and prevent the cauliflower from tasting like dry like cotton balls

Nutrition

Calories: 150kcal
Keyword cauliflower, gluten free, hot sauce, No Oil, whole food plant-based, wings

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