Vegan Crispy Twice-Baked Cauliflower Wings Recipe

Introduction

Welcome to the ultimate guide for crafting Vegan Crispy Twice-Baked Cauliflower Wings—an irresistible plant-based alternative to traditional chicken wings. This recipe features cauliflower florets that are seasoned, baked, and then baked again for an extra layer of crispiness. Perfect as an appetizer, snack, or a satisfying side dish, these cauliflower wings are not only delicious but also a healthier choice. With a focus on flavor and texture, this recipe offers a delightful fusion of taste and nutrition. Ideal for those following a vegan diet, weight watchers, or anyone looking for a guilt-free indulgence.

Ingredients

For the Cauliflower Wings:

  • 1 large head of cauliflower
  • 1 cup all-purpose flour (or gluten-free flour for a GF option)
  • 1 cup unsweetened plant-based milk (e.g., almond, soy, or oat milk)
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon ground black pepper
  • ½ teaspoon salt

For the Breading:

  • 1 cup panko breadcrumbs (use gluten-free panko for a GF option)
  • ¼ cup nutritional yeast
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon paprika
  • ½ teaspoon cayenne pepper (optional, for extra heat)

For the Sauce (Optional):

  • ½ cup hot sauce (such as Frank’s RedHot)
  • 2 tablespoons vegan butter (melted)
  • 1 tablespoon maple syrup

Instructions

Preparation of Cauliflower

  1. Preheat Oven: Begin by preheating your oven to 425°F (220°C). This ensures that your cauliflower will bake evenly and become crispy.
  2. Prepare Cauliflower: Remove the leaves and stem from the cauliflower. Cut the head into bite-sized florets. Try to make them as uniform in size as possible to ensure even cooking.
  3. Blanch Cauliflower: For an extra tender bite, blanch the cauliflower florets in boiling water for 2-3 minutes. This step is optional but recommended for a more tender texture inside the crispy coating.
  4. Prepare the Batter: In a large mixing bowl, combine the flour, plant-based milk, apple cider vinegar, olive oil, garlic powder, onion powder, smoked paprika, ground cumin, black pepper, and salt. Whisk until smooth.
  5. Coat Cauliflower: Dip each cauliflower floret into the batter, ensuring it is fully coated. Let any excess batter drip off before proceeding.
  6. Bread the Cauliflower: In a separate bowl, mix the panko breadcrumbs, nutritional yeast, dried oregano, basil, parsley, paprika, and cayenne pepper. Dredge each battered cauliflower floret in the breadcrumb mixture, pressing gently to adhere.

Baking Process

  1. Arrange on Baking Sheet: Place the breaded cauliflower florets in a single layer on a parchment-lined baking sheet. Ensure they are not crowded to promote even baking.
  2. First Bake: Bake the cauliflower in the preheated oven for 20-25 minutes, or until they are golden brown and crispy.
  3. Prepare for Second Bake: While the cauliflower is baking, prepare the sauce if desired. In a small bowl, mix the hot sauce, melted vegan butter, and maple syrup until well combined.
  4. Remove and Cool: After the first bake, remove the cauliflower from the oven and let it cool slightly. This will help to maintain its crispiness for the second bake.

Twice-Baking and Final Touches

  1. Apply Sauce: If using the sauce, toss the baked cauliflower wings in the hot sauce mixture to coat evenly.
  2. Return to Oven: Place the sauced cauliflower wings back on the baking sheet and bake for an additional 10-15 minutes. This second baking will enhance the crispiness and allow the sauce to caramelize.
  3. Serve: Remove from the oven and let cool for a few minutes before serving. Enjoy your crispy twice-baked cauliflower wings with a side of vegan ranch dressing or your favorite dipping sauce.

Nutritional Information

Per Serving (Approx. 4 pieces):

  • Calories: 120 kcal
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 290mg
  • Total Carbohydrates: 15g
  • Dietary Fiber: 4g
  • Sugars: 2g
  • Protein: 4g

Weight Watchers SmartPoints

  • Freestyle Points: 2
  • PointsPlus: 4
  • SmartPoints: 3

Tips and Variations

  • Flavor Variations: Experiment with different spices and herbs in the breadcrumb mixture to tailor the flavor to your preference. For instance, adding curry powder or chipotle seasoning can create unique and exciting flavor profiles.
  • Gluten-Free Option: Use gluten-free flour and panko breadcrumbs to make this recipe suitable for those with gluten sensitivities.
  • Air Fryer Method: For an even crispier result, consider using an air fryer. Preheat the air fryer to 400°F (200°C) and cook the cauliflower wings in batches for 15-20 minutes, shaking the basket halfway through.
  • Storage: Leftover cauliflower wings can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to restore crispiness.

Conclusion

These Vegan Crispy Twice-Baked Cauliflower Wings are a stellar choice for anyone looking to enjoy a crispy, flavorful snack without compromising on health. With a double baking process and an array of spices and seasonings, they deliver a delightful crunch and savory taste. Whether you’re a vegan, following a weight loss program, or simply looking for a delicious and nutritious alternative to traditional wings, this recipe is sure to satisfy. Enjoy these wings at your next gathering, game day, or as a satisfying weeknight treat!