• Skip to main content
  • Skip to primary sidebar
RecipeMagik logo
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About
  • Salads
  • Sheet Pan
  • Drinks
  • Christmas
  • Breakfast
  • Appetizers
  • Weeknight Dinners
  • vegetarian Recipes
  • Air Fryer
  • Contact Us
  • Copyright
  • Keto & Low Carb
  • Vegan
  • Desserts
  • Really Simple Recipes
  • Meal Planning
  • Sweet and Savory
  • French
    • About
  • Indian
  • Italian
  • Spanish
  • Mexican
  • Super Bowl Recipes
  • Valentine's Day
  • St Patrick's Day
  • Easter
  • 4th of July
  • Halloween
  • Thanksgiving Recipes
  • New Years
  • Dinner on the table
  • Crockpot
  • Soups
  • General
×
You are here: Home / Appetizers / Cauliflower Wings in Air-Fryer (ZERO OIL) with Panko & Parmesan

Cauliflower Wings in Air-Fryer (ZERO OIL) with Panko & Parmesan

Jan 6, 2021 1 Comment

Cauliflower Wings in Air-Fryer (ZERO OIL) served with a sweet and spicy Yum Yum Sauce is a perfect crowd pleasing game day appetizer that you can even serve at tailgate parties. Its just so delicious. You cannot tell that this is made in air-fryer. If you make this for the first time then you are in for a treat.
Jump to Recipe Print Recipe
closeup of cauliflower wings with fork picking out a cauliflower

Cauliflower Wings in Air-Fryer served with Yum Yum Sauce is crispy on the outside and tender on the inside.

closeup of cauliflower wings with fork picking out a cauliflower

Finally, we are nearing the game day. And, I am sure nothing beats Cauliflower Wings for Game Day.

The crispy cauliflower coated with a sweet and spicy Japanese yum yum sauce is something that feels irresistibly GOOD. You wouldn't believe that these Cauliflower wings are made in an Air-Fryer.

Yup! There is ZERO OIL that goes into making these Air-Fried Cauliflower wings. Do you think Air Frying is Healthy? Find out more here.

adding the sauce on the cauliflower wings

This is a perfect crowd-pleasing game day appetizer that gets done in minutes. You can even serve it for a tailgate party.

If you've just bought a new Air-Fryer and are thinking about making something delicious then start off with these Cauliflower wings. I can tell you that you'll fall in love with your new kitchen gadget.

Also, try my Korean Cauliflower Wings Recipe (BAKED - Not Fried!)

Bbq Cauliflower Wings In Air Fryer (Step by Step guide + Video)

digging into a cauliflower with a fork

When we think about Healthy Food, we think of everything Boiled Mashy and leafy.

But, when you take a bite of these crispy Cauliflower Wings you feel that it is fried. Whereas it is NOT.

These Air-Fried Cauliflower Wings use Zero Oil and are just so delicious.

Don't like Cauliflower? Try these Chicken Wings recipes

Tandoori Chicken Wings (in Air Fryer & in Oven)

Crispy Baked Thai Chicken Wings

Garlic Parmesan Chicken Wings

Sticky and Spicy Korean Chicken Wings

Extra Crispy Cajun Dry Rub Chicken Wings in Air Fryer

Honey Garlic Chicken Wings (BAKED)

Baked Buffalo Wings

Sriracha Wings (BAKED) Recipe

Lemon Pepper Wings (with homemade Lemon Pepper Seasoning)

pouring sauce on the air fried cauliflower wings

You can also try these Sweet Potato Fries or these Southern Fried Buttermilk Chicken or this Crispiest Air Fryer Chicken Parmesan made with Zero Oil and so many more recipes.

This Air-fryer is such a bliss to have in the kitchen. It saves you from so many Calories.

And, these days looking at the conditions around us, I think it is wiser for us to stay away from deep-fried food as much as possible.

Why Air-Fryer?

overhead shot of cauliflower wings kept on a black plate

But, there are so many misconceptions about Air-Fryer. Some think it's just like a convection oven so why buy it? Well, you are right it works in a similar fashion but the airflow in Air-fryer is quite different.

The air-flow helps it get that "Fried" taste. And, I haven't even brushed oil or sprayed oil but still, it came out so amazingly delicious.

If you are making your first recipe in an Air-Fryer or you haven't made Cauliflower Wings in an Air-Fryer before, then I know you might have very little expectations from this recipe.

Well, let the taste do the talking. Please try it and let me know how it went.

You're Not a Cauliflower Fan?

No Worries! I have met so many people who don't like Cauliflower. But, trust me these Cauliflower Wings might just be your new favorite.

For me, the combination of Smoked Paprika, Onion Powder, and Garlic Powder did the trick.

I just couldn't resist myself from having it all. Trust me, this is the best that it can get.

This looks just like boneless Chicken Breasts only they are not. They are so much better and healthier than that.

cauliflower wing held up with a fork

How to Make Crispy Cauliflower Wings in Air-Fryer?

  • Mix all the dry ingredients. In this recipe, we'll be mixing Flour, Onion Powder, Garlic Powder, Smoked Paprika, Salt, and Ground Black Pepper.
mix dry ingredients in a bowl
  • Into this, we'll be adding Milk and Water. Stir well to combine.
add milk and water to it
  • Now Break your cauliflower head into small florets and dip them in the sauce.
cauliflower florets added to the sauce
  • Add a Mixture of Panko breadcrumbs and grated Parmesan Cheese for that crispy coating. Mix well so that each Cauliflower floret is completely combined in the sauce.
cauliflower coated with panko and parmesan
  • Place the Cauliflower florets in your Air-fryer. There is no need to brush oil on the Cauliflower (but you can if you want to). But, do not spray cooking spray in your air fryer as the chemicals in a cooking spray might damage the inside of your air-fryer.
cauliflower wings placed in air fryer
  • Cook it in your Air-Fryer at 400F (or 200C) for 8-minutes. After 8-minutes, flip them over or give them a good shake and cook for another 4-5 minutes at 400F.
cauliflower wings kept in air fryer

So, that's How you make Crispy Cauliflower Wings in an Air-Fryer with Zero Oil.

How to Make Yum Yum Sauce?

While these Cauliflower wings were in the Air-fryer I was wondering what to serve this with. The first thing that I thought was  - let's Make Honey Mustard Sauce. But, I realized I was out of mustard. So, I skipped Chick a fil sauce. But, then I thought about this Japanese Yum Yum Sauce.

If you have been to any Japanese restaurant then you must have definitely tried this Yum Yum Sauce.

It is a pale pink sauce that you can serve with Seafood or Crispy veggies or use it as a dipping sauce.

Seriously, guys, this sauce is so addictive that I feel like writing a separate post about it.

I love everything about this sauce. And the way it combines with my Cauliflower Wings is super good.

  • Combine Mayonnaise, Tomato Ketchup, Maple Syrup, Garlic Powder, and Smoked Paprika.
  • I have skipped melted butter because I was trying to make it skinny. And, trust me it tastes so good.
  • You just combine all of these and within seconds you will have a beautiful pale pinkish sauce that tastes so damn good...

Seriously, guys, this Yum Yum sauce is something to die for. I made it skinny by avoiding melted butter but still, it tastes so good.

I am thinking about pairing this with so many other recipes. You should definitely try this sauce and it is gonna make your day.

And, the best part about this sauce is that it is so easy to make.

overhead shot of cauliflower wing kept on a black plate

Other Appetizers You Can Make:

  • Air Fryer Potato Wedges with Avocado Mayo
  • Jalapeno Mac and Cheese Balls
  • Cream Cheese Stuffed Mushrooms
  • Baked Buttermilk Biscuit Wreath Dip
  • Crispy Mashed Potato Balls with Cheesy Centers
  • Air Fryer Eggplant Fries Recipe
  • Extra Crispy Popcorn Shrimp in Air Fryer
  • Crispy Honey Sesame Shrimp in Air Fryer
  • Orange Tofu (in Air Fryer)
  • Keto Chinese Lemon Chicken in Air Fryer (Crispy - without Breading!)

If you are making this recipe, then please leave a rating for the recipe below. Share your image on Instagram and tag me @recipemagik with #recipemagik. I would be honored if you share my recipe. Thank You!!

AIR FRYER CAULIFLOWER WINGS COLLAGE IMAGE
closeup of cauliflower wings with fork picking out a cauliflower

Cauliflower Wings in Air-Fryer (ZERO OIL) with Panko & Parmesan

Cauliflower Wings in Air-Fryer (ZERO OIL) served with a sweet and spicy Yum Yum Sauce is a perfect crowd pleasing game day appetizer that you can even serve at tailgate parties. Its just so delicious. You cannot tell that this is made in air-fryer. If you make this for the first time then you are in for a treat.
5 from 1 vote
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 16 minutes
no resting time required: 0 minutes
Total Time: 31 minutes
Servings: 6 Servings
Calories: 202kcal
Author: Surup

INGREDIENTS

  • 1 Head Cauliflower cut into florets
  • ½ Cup Milk can use any plant based milk
  • ½ Cup Water
  • ¼ Cup All-Purpose Flour can use gluten free flour
  • 1½ Teaspoon Garlic Powder
  • 1½ Teaspoon Onion Powder
  • 1 Teaspoon Smoked Paprika
  • Salt as per taste
  • ½ Teaspoon Freshly Cracked Black Pepper
  • ½ Cup Grated Parmesan Cheese
  • ½ Cup Panko Breadcrumbs

Yum Yum Sauce

  • 4 Tablespoons Mayonnaise
  • 1 Tablespoon Tomato Ketchup
  • ½ Teaspoon Garlic Powder
  • ½ Teaspoon Smoked Paprika
  • 2 Tablespoon Maple Syrup
Prevent your screen from going dark

INSTRUCTIONS

  • In a medium-sized bowl mix flour, garlic powder, onion powder, smoked paprika, salt, and freshly cracked black pepper.
    mix dry ingredients in a bowl
  • Into the same bowl add milk and water. Mix well using a spoon until it is lump-free.
    add milk and water to it
  • Add Panko Breadcrumbs and Grated parmesan cheese. Mix well. Place cauliflower florets into the mixture and toss with a spoon until evenly coated on all sides.
    cauliflower coated with panko and parmesan
  • Place them into your Air-fryer and cook at 400F or 200C for 10-minutes. Then flip them over and cook the other side at 400F for another 5-8 minutes.
    cauliflower wings placed in air fryer
  • In a small bowl combine mayonnaise, tomato ketchup, garlic powder, smoked paprika, and maple syrup. Mix with a spoon until smooth. Your homemade Yum Yum Sauce is ready.
  • Coat each cauliflower floret in the sauce and serve immediately.

Video

Nutrition

Nutrition Facts
Cauliflower Wings in Air-Fryer (ZERO OIL) with Panko & Parmesan
Amount Per Serving
Calories 202 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Trans Fat 1g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
Cholesterol 13mg4%
Sodium 286mg12%
Potassium 394mg11%
Carbohydrates 20g7%
Fiber 3g13%
Sugar 8g9%
Protein 7g14%
Vitamin A 371IU7%
Vitamin C 46mg56%
Calcium 160mg16%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @recipemagik or tag @recipemagik

About Surup

Hi, I'm Surup - Thank you for stopping by at Recipemagik.com. I hope you enjoyed your time reading through some of my contents. the voice and the thought behind this website.

Reader Interactions

Comments

  1. Gina Smith says

    August 03, 2021 at 5:50 am

    5 stars
    I substituted milk for buttermilk and they turned out so crispy. I used my Phillips air fryer for this recipe and within 8-minutes they were perfectly done. I mean, we could hear the crunch when we took a bite. Super good. Thanks for sharing.

    Reply

Ask Me Anything Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

HI, I'M SURUP..

G'Day, Thanks for popping in! Thrilled to have you here. I am Surup. The one man show behind Recipe Magik.

I love to give healthy makeovers to classic recipes for everyday cooking, suiting every diet.

Here you will find HEALTHY recipes suiting every single diet served alongside of a happy memory and story!

I started this blog in July 2019 as a creative outlet.

Today it has grown to be one of the most read food blogs with over 1000s of recipes.

Look around, enjoy the ambiance and hopefully find a great recipe to make tonight.

read more..

OUR TRENDING RECIPES:

  • Easter Dinner Menu recipes
    Traditional Easter Dinner Menu recipes
  • sloppy joe with ground beef
    Easy Sloppy Joe Recipe
  • Pesto Shrimp Rice Bowl
    Pesto Shrimp Rice Bowl
  • Basil Pesto Chicken Bake with basil and parmesan on top
    Basil Pesto Chicken Bake

Fall Comfort Food Recipes

  • turkey shepherds pie with topped with dill and parsley
    Turkey Shepherd's Pie - Now that's a brilliant use of Leftovers!
  • leftover turkey and mushroom wild rice soup in a black dutch pot
    Leftover Turkey Mushroom and Wild rice soup (Deliciously Creamy!!)
  • thanksgiving turkey cheese ball appetizer on a white serving dish
    Thanksgiving turkey cheese ball recipe
  • closeup image of stuffed cornish hen
    Cornish hens stuffed with cornbread dressing

Footer

↑ back to top

About

  • Privacy Policy
  • Copyright

Follow US

  • Twitter
  • Facebook
  • Pinterest
  • Instagram
  • YouTube

Contact

  • Contact
  • About

Copyright © 2023 RecipeMagik