Faux Chicken Wings (Healthy Cauliflower)

faux chicken wings

A recent conversation went a little like this:

Me: “So, I’m going to make you some chicken wings tonight.”
Silence.
Husband: “Um, do you know how?”
Me: “Well, actually they are faux chicken wings.”
Husband: “I knew it.”

Using a fryer or preparing anything that once breathed isn’t really my specialty, so I’ve been excited to try these cauliflower bites in wing sauce. I love chicken wings (when someone else makes them), so I figured this healthy version might be easy and yummy.

To make these all you need is:

Cauliflower (cut into bite-sized pieces)
1 cup Flour
1 cup Water
1 tsp Garlic powder
Your favorite wing sauce

Heat oven to 450 degrees

In a bowl, mix together your flour, water and garlic powder to make a batter.

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Dip your cauliflower pieces in the batter so they are completely covered. Place pieces on a lightly greased cookie tray or baking pan.

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Cook for 10 minutes or until batter is slightly hardened. Take out and flip pieces over and cook for additional 8-10 minutes. You want the outside crispy and the inside tender.

Take out and coat each piece in your favorite wing sauce using a pastry brush. The flavor of the wing sauce is key here so make sure it’s a good one. Many wing restaurants sell their sauce by the jar, so it’s worth it to get your favorite. You can also pour your sauce into a zip lock bag, add your cauliflower pieces into it, seal and shake.

Place your coated pieces back on your baking tray and cook for another 8 minutes or until lightly brown.

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Remove from oven and let cool.

Serve with celery and ranch or bleu cheese and see if anyone notices that they aren’t really chicken!

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29 thoughts on “Faux Chicken Wings (Healthy Cauliflower)

  1. I have a head of cauliflower in the fridge that is going to be turn into these TONIGHT! I pinned this one, too. Yum. Thank you!!

    • Some of the recipes I saw used rice and almond flour. I’d never used those (and didn’t have them on hand) so I used regular and it was great. I’d like to try almond flour, though. Where do you get it?

    • I know! I just saw where you can grind cauliflower up a bit and use it as a ground beef replacement in chili or meat sauce! I can’t wait to try that. My husband liked them, by the way! But he’s also a nice guy and would probably say that about anything I serve 🙂

  2. Delish!! I’M going to make these this weekend for the SUper Bowl and trick my husband! HAHA!

    From: Maggie May’s Reply-To: Maggie May’s Date: Thursday, January 29, 2015 8:10 AM To: Michelle Drake Subject: [New post] Faux Chicken Wings (Healthy Cauliflower)

    WordPress.com maggiemaysgifts posted: ” A recent conversation went a little like this: Me: “So, I’m going to make you some chicken wings tonight.” Silence. Husband: “Um, do you know how?” Me: “Well, actually they are faux chicken wings.” Husband: “I knew it.” Using a fryer or prep”

  3. Awesome, Jill. Poor John 🙂 Funny, I was JUST talking to someone about these. Thanks for saving me the time of digging up a recipe. I’m going to try it this weekend.

  4. These sound so delicious! We’re pretty crazy about chicken wings here (my husband makes them, not me!) I am definitely going to try these-I already have all the ingredients!

What do you think? I would really love to know!!

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