Honey Garlic Air Fryer Cauliflower Wings

Honey Garlic Air Fryer Cauliflower Wings


These savoury and incredibly sticky cauliflower wings made in an air fryer make a great first course. The ‘wings’ are cooked in the air fryer and then tossed with homemade honey garlic sauce. Vegetarian-friendly, lighter, and certain to be devoured.


Recipe By: Denise Bustard



Garlic Sauce with Honey

  1. ⅓ cup honey
  2. ⅓ cup soy sauce with lower sodium
  3. One tablespoon cornflour
  4. two tablespoons apple cider vinegar
  5. one and a half tablespoons Worcestershire sauce
  6. two teaspoons sesame oil
  7. one and a half cups water
  8. six minced garlic cloves

Cauliflower Wings

  1. 1 cup all-purpose flour
  2. 1 cup Panko
  3. ½ teaspoon of salt
  4. ½ teaspoon garlic powder
  5. ½ cup milk
  6. 25 cauliflower florets cut into 1-1.5-inch pieces



  1. In a pot, mix together honey, soy sauce, garlic, apple cider vinegar, Worcestershire sauce, sesame oil, water, and cornflour to make a honey garlic sauce. Cook over medium-low heat, whisking until the mixture thickens and bubbles and the cornflour is smooth.
  2. Divide the batter into two medium-sized bowls.
    a) Combine the flour, salt, onion powder, and garlic in the first bowl. When the flour mixture is smooth, add the milk and whisk.
    b) Place the Panko in the second bowl.
  3. Working in batches, thoroughly coat the cauliflower florets with the batter, brush off any excess, and then toss them in the panko to coat. After transferring to a fresh platter, repeat with the remaining cauliflower.
  4. Air fry: Preheat your air fryer for at least five minutes at 400°F. Place the cauliflower in the basket; it should not overlap, but it may touch. After 5 minutes of cooking, turn and shake the basket. Cook the cauliflower for a further two to five minutes, or until it’s uniformly crispy and golden.
  5. Coat with sauce: After the cauliflower is fully cooked, put it into the sauce, shake out any excess, and then place it on a platter. You should warm your sauce well before proceeding if it has been sitting for a while.
  6. Garnishes- Sprinkle with sesame seeds and green onions, and serve immediately!



  •  Sadly, the almond flour did not coat the cauliflower sufficiently; other flours have not been tested and whole wheat flour should work just fine.
  •  You can use both dairy and non-dairy milk.
  • To avoid the batter from contaminating the air fryer, seasoned Japanese breadcrumbs give the cauliflower a delectably “meaty” texture.



Other flavor options

  • BBQ- These cauliflower wings were also delicious when tossed in ½ cup barbecue sauce. Make sure you warm the sauce before tossing the florets in it.
  • Buffalo- For a buffalo option, mix together 1 cup Frank’s red hot sauce with 1 tablespoon butter (or vegan butter). Melt and warm through, then dunk the air fried cauliflower wings in the sauce.


These ‘wings’ do not keep well and should be served right away.


Nutrition Information

Serving: 6‘wings’Calories: 291kcalCarbohydrates: 58gProtein: 8gFat: 4gSaturated Fat: 1gCholesterol: 3mgSodium: 1068mgPotassium: 459mgFiber: 3gSugar: 28gVitamin A: 55IUVitamin C: 42mgCalcium: 104mgIron: 3mg

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