Cauliflower Wing Bites
Servings: 4 servings
Calories: 150kcal
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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Ingredients
- 1 small-head of Cauliflower
- ¼ cup corn starch
- ¾ to 1 cup unsweetened non-dairy milk
- 2 cups gluten free panko breadcrumbs
- ½ tablespoon dried parsley
- 1 teaspoon turmeric
- 1 teaspoon chili
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon sea salt divided in two 1/4 teaspoons
- ¼ teaspoon ground pepper
- ½ cup jarred hot sauce (look for one with no sugar, no oil and that is fermented
- ¼ 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
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
