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Firecracker Cauliflower “Wings”

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 240
Protein 11g
Fat 2.5g
Carbs 46g
Total Time 25 minutes

Here’s a spicy take on cauliflower wing using a quick “firecracker” sauce! But really, this is a good base recipe to make cauliflower wings – just swap out the spices and the sauce!

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Firecracker Cauliflower “Wings”

Ingredients

Firecracker Cauliflower "Wings"
Ingredients for 3 servings

  • 1 large head cauliflower, florets removed (or use 25oz florets)
  • Batter
    • 3/4 cup all purpose flour
    • 2 teaspoons Chinese five-spice blend
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 1/4 cup unsweetened almond milk
  • Quick Firecracker Sauce
    • 4 tablespoons low sodium soy sauce
    • 2 tablespoons red chili garlic sauce (or Sriracha)
    • 2 tablespoons coconut sugar
    • 1 tablespoon fresh ginger
    • 2 cloves garlic, minced
    • add fresh lime juice as needed to help reduce saltiness & spiciness
  • 1 1/2 tablespoons arrowroot + 1 tablespoon water
  • Garnish
    • sesame seeds
    • green onion
  • OPTIONAL Dipping Sauce
    • 6oz plain oat yogurt + 2 tablespoons miso paste + 1 tablespoon fresh lime zest + juice from 1 lime  + low sodium soy sauce to taste
Steps
  1. Set oven to 410F/210C.
  2. Chop the florets from the head of cauliflower to have individual pieces (florets).
  3. Mix together the ingredients for the batter.  Dip each floret in the batter, gently shake the excess batter from it, then place the floret on a baking tray lined with parchment.  Repeat until all cauliflower has been used.  Bake for 15 – 20 minutes, flipping the florets over halfway through the cooking cycle.
  4. Mix together the ingredients for the sauce.
  5. Place a skillet on medium heat and once hot, pour in the sauce.  Bring to a gentle simmer, then pour in the arrowroot mix and stir IMMEDIATELY so the sauce does not clump or get slimy.  Pro-tip: remove the skillet from the heat after you stir in the arrowroot to prevent clumping or sliminess.
  6. Add the baked cauliflower wings to a bowl, allow to cool slightly – about 7 – 10 minutes – then pour in the sauce and gently fold everything together.
  7. Garnish and enjoy as-is or with a dipping sauce!
    Firecracker Cauliflower "Wings"

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Calories
240
Protein
11g
Fat
2.5g
Carbs
46g
Sodium
1080mg
Fiber
6g
Sugar
7g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.