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Close-up of Irresistible Sticky Honey Garlic Cauliflower bites, coated in a glossy sauce and sprinkled with sesame seeds and green onions.

Irresistible Sticky Honey Garlic Cauliflower Recipe

This recipe transforms cauliflower into crispy, flavorful bites coated in a sweet and savory honey garlic sauce. It's a delicious appetizer or vegetarian main course.
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Prep Time 10 minutes
Cook Time 20 minutes
Dipping Sauce Prep 10 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Appetizer
Cuisine: American
Calories: 292
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the cauliflower wings
  • 1 head cauliflower cut into florets
  • 2 eggs whisked
  • 1 1/2 cups whole wheat panko breadcrumbs
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
Toppings
  • 1 portion sesame seeds optional
  • 1 portion green onions optional
For the Honey Garlic Sauce
  • 1/3 cup honey
  • 3 Tbsp lower sodium soy sauce
  • 1 Tbsp rice vinegar
  • 4 cloves garlic minced
  • 1 tsp fresh grated ginger
  • 1 Tbsp cornstarch
For the Spicy Ranch Dressing
  • 3/4 cup Greek yogurt
  • 1 1/2 Tbsp adobo sauce from chipotle peppers
  • 1/2 Tbsp lemon juice
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp dill dried
  • 1 tsp chives fresh or dried
  • 1 tsp parsley dried
  • 1/4 tsp salt
  • 2-3 Tbsp water plus more as needed to thin

Equipment

  • Air fryer
  • Oven
  • Baking sheet
  • Wire rack
  • Small bowl
  • Saucepan

Method
 

  1. Make the spicy ranch dipping sauce: In a small bowl, whisk together the Greek yogurt, adobo sauce, lemon juice, herbs, and seasonings. Set aside or refrigerate until ready to serve.
  2. To make the cauliflower wings: Place the eggs in one bowl and whisk them together. In another bowl, mix together the panko breadcrumbs, paprika, chili powder, garlic powder, onion powder, salt, and pepper. Dip the cauliflower florets first in the egg wash, coating completely, then dredge in the breadcrumb mixture. Shake off any excess breadcrumbs and place on the wire rack of the air fryer.
  3. Note: Depending on the size of your air fryer, you may need to cook the cauliflower wings in batches. Place them in a single layer on the rack, being careful not to overcrowd them so air can circulate and make them crispy.
  4. To make in the air fryer: Place wings in the air fryer at 400 degrees F (200 degrees C) for about 6 minutes. Flip them over, then continue air-frying for another 6 minutes until golden and crispy.
  5. To make in the oven: Place breaded wings on a baking sheet sprayed with oil (being careful not to overcrowd them). Bake in the oven at 400 degrees F (200 degrees C) for 20 minutes, flipping wings halfway through.
  6. To make the honey garlic sauce: While the cauliflower wings are cooking, whisk together all the ingredients for the honey garlic sauce in a saucepan. Bring the sauce to a boil on the stove. Reduce the heat and simmer for about 4 to 5 minutes, until the sauce has thickened.
  7. When the cauliflower wings are ready, toss them with the honey garlic sauce until they are completely coated. Top with sesame seeds and green onions if desired. Serve with the spicy ranch dipping sauce and enjoy.

Nutrition

Calories: 292kcalCarbohydrates: 56.4gProtein: 12.1gFat: 3.4gSaturated Fat: 0.6gSodium: 1637mgFiber: 5.7gSugar: 27g

Notes

This recipe can be made gluten-free by using certified gluten-free panko breadcrumbs. The honey can be substituted with maple syrup for a vegan option, though the flavor will be slightly different.

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