Chicken wings are one of my all time favorite foods. One of the few reasons I look forward to football season is for the excuse to eat these babies every Sunday. What I don’t love is how gross my stomach feels about 2 hours after eating them. I’m all for indulging in the things we love without feeling guilt and often do but I’ve started draw the line at stomach pain 😉

With this in mind I’ve set out to find healthier alternatives to some of my favorite foods without sacrificing the taste. During the quest I’ve been ordering cauliflower wings NONSTOP – they have truly become my favorite restaurant snack and I feel great after I eat them! But I was never able to recreate it without piling on the breading or deep frying. After many failed attempts – to the point of Reed shuddering every time I say “cauliflower wings for dinner” – I think I’ve cracked it! These wings use NO batter and NO breadcrumbs – keeping them vegan and low calorie while still crisping up in the air fryer! Give them a try and let me know how you like them and what sauce you use in the comments!

Air Fryer Cauliflower Wings

I truly can't hype these up enough – the perfect vehicle for any kind of sauce and without any of the guilt!
Course Appetizer, Main Course, Side Dish, Snack
Cuisine American
Servings 4


  • 2 heads cauliflower
  • 3-4 tbsp olive oil
  • 3-4 tbsp cornstarch
  • 4 tsp salt
  • 3 tsp pepper
  • 4ish tbsp sauce


  • Separate cauliflower into bite size (or larger depending on preference) pieces
  • Put cauliflower pieces in a bowl and drizzle with the olive oil then toss to evenly coat cauliflower
  • Sprinkle cornstarch, salt, and pepper onto cauliflower and toss again to evenly coat
  • Arrange cauliflower in batches in the basket or tray of you air fryers so that there is space between them
  • Bake for 7 minutes at 350 degrees F
  • Flip each piece and bake for another 7 minutes at 350 degrees F
  • Carefully move cauliflower to a bowl then drizzle the sauce of your choosing to evenly coat
  • Put sauced cauliflower back into the air fryer and bake for 5 minutes at 400 degrees F
  • Enjoy over rice, with a salad, or serve as an app with your fav dip!


You can make these in the oven as well. Just follow these instructions:
  • Bake at 425 degrees F for 10 minutes
  • Flip then bake at 425 degrees F for 10 minutes
  • Coat in sauce then bake at 450 for 5 minutes
Keyword cauliflower, cauliflower wings, healthy snacks, healthy wings, wings