Air Fryer Gluten-Free Starter Vegan

Air Fryer Cauliflower Wings

Air Fryer Cauliflower Wings | The Foodie Eats

Air Fryer Cauliflower Wings

Just in time for football season! We know how frustrating it can be eating a plant-based diet and having to watch everyone eat all this “great” food at a party – while their idea of vegan food is a vegetable tray from Publix. Well, I refuse to be on the sidelines any longer! So here’s our first of many great snack ideas for your tailgate parties: Air Fryer Cauliflower Wings!

5 from 4 votes

Air Fryer Cauliflower Wings

Crispy on the outside, soft on the inside.

Course Appetizer
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 241 kcal
Author The Foodie Eats


  • 1 head of cauliflower florets
  • 1/2 cup milk we used soy milk
  • 1/2 cup water
  • 3/4 cup all-purpose flour we used Bob's Red Mill gluten-free baking 1-to-1
  • 2 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 cup frank's red hot sauce
  • 2 Tbsp. butter we used earth balance buttery spread
  • 1/4 cup molasses


  1. In a mixing bowl - combine all dry ingredients (flour, garlic powder, onion powder, smoked paprika, salt, black pepper) then whisk in water and milk until batter has no lumps.
  2. Add cauliflower florets to batter and mix well to evenly coat with batter. Remove florets one at a time and transfer to a separate dish so that excess batter can run off.

  3. Add battered florets to air fryer basket in a single layer. Also, try to keep them from touching (if possible) so that all sides can get direct heat.
  4. Cook at 350 degrees for 15 minutes (You can shake basket about halfway through, but not necessary).
  5. Meanwhile, in a small pot (or in microwave) - bring hot sauce, butter, and molasses to low simmer, mixing well to combine. Then remove from heat.
  6. Once cauliflower is done cooking, transfer to a bowl and cover with sauce, then toss to coat.
  7. Serve with your dipping sauce of choice, or none at all. Enjoy!
Nutrition Facts
Air Fryer Cauliflower Wings
Amount Per Serving
Calories 241 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Cholesterol 18mg 6%
Sodium 2165mg 90%
Potassium 523mg 15%
Total Carbohydrates 40g 13%
Dietary Fiber 2g 8%
Sugars 18g
Protein 4g 8%
Vitamin A 16.8%
Vitamin C 16%
Calcium 9.5%
Iron 14.7%
* Percent Daily Values are based on a 2000 calorie diet.

Air Fryer Cauliflower Wings | The Foodie Eats


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  • Reply
    August 28, 2017 at 10:25 am

    Where does the molasses come in?

    • Reply
      Chef Gary
      August 28, 2017 at 10:56 am

      In step 5, you incorporate it into the sauce. Makes for a minimally sweet sauce, so it’s not just spicy. We are big fans of layers of flavor!

  • Reply
    Brenda Mueller
    August 29, 2017 at 7:06 pm

    Those wings look delicious and crispy! How do you like using the air fryer? I have thought about purchasing one, but I read a review that said it worked like a convection oven. I have one of those, so I think I’ll skip the air fryer for now. bb

    • Reply
      Chef Gary
      August 30, 2017 at 10:34 am

      I’ve only had the fryer for about a week, but I love it! The idea of it is similar in nature to a convection oven, but the way the air moves around is much different, which is why you can get that “fried” quality in food. Highly recommend!

  • Reply
    December 6, 2017 at 10:07 pm

    Just made these! Delicious and satisfying, thank you for sharing your recipe. Did not use the molasses since I did not have any but still great nonetheless.

    • Reply
      Chef Gary
      December 7, 2017 at 9:29 am

      So glad you liked them!

  • Reply
    January 2, 2018 at 8:18 pm

    wow, I thought I would not have a good outcome given I only had whole wheat flour and almond milk… but it worked really well – and you’re so right, with this being the first recipe where I used the Air fryer – what a hit!

    thank you for the recipe!

  • Reply
    January 6, 2018 at 1:44 pm

    Look awesome – however we avoid oil (vegan butter) and sugar (molasses). Other suggestions? Maybe I will try my date paste and applesauce with a little hot sauce???

    • Reply
      Chef Gary
      January 9, 2018 at 3:14 pm

      Lol.. That’s a tough one. This recipe was definitely designed for taste, not necessarily health. So I’m not sure how other substitutions will work. (And I thought I was doing good to replace the sugar. Ha!)

      Let me know how it turns out for you though, if you try it. I’d love to hear.

  • Reply
    January 9, 2018 at 1:41 pm

    Can I use butter milk? That’s all I have.

    • Reply
      Chef Gary
      January 9, 2018 at 3:07 pm

      I think that should work. I love buttermilk!

  • Reply
    January 20, 2018 at 6:52 pm

    I tried making air fryer Cauliflower but they did not come out good. I want to try this one. Mine wouldn’t cook and they dried out. Does your recipe cook them tender or do they stay hard. I like the good ole fried cauliflower but really want to try a food airfryer recipe.

    • Reply
      Chef Gary
      January 24, 2018 at 7:46 pm

      Tender inside, slightly crispy outside. Please let me know how it comes out if you try it!

  • Reply
    January 28, 2018 at 12:52 pm

    Should you boil the cauliflower first to make more moist & tender?

    • Reply
      Chef Gary
      January 28, 2018 at 8:34 pm

      No, definitely not.

  • Reply
    March 12, 2018 at 6:51 pm

    I just made these using romanesco instead of cauliflower. They came out super crispy on the outside, and soft on the inside. Perfect! Thanks for sharing!

    • Reply
      Chef Gary
      March 13, 2018 at 10:38 am

      Kudos for being creative and switching things up! And I’m so glad that you liked it!

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