These Sticky Honey Garlic Cauliflower Wings are sweet, spicy and perfect for game day!  Easily made in the air fryer and served with the most delicious spicy ranch dipping sauce!

These Sticky Honey Garlic Cauliflower Wings are sweet, spicy and perfect for game day!  Easily made in the air fryer and served with the most delicious spicy ranch dipping sauce!

Wings are a staple during football season and these sticky honey garlic cauliflower wings do NOT disappoint!  The perfect healthy game day snack that everyone will love, even your non-veggie lovers!  Seriously though, my chicken-wing-obsessed hubby even gobbled these right up and has already requested them for the Super Bowl this weekend.  I love making cauliflower in the air fryer because the outside gets super crispy while the the inside is nice and tender.  The perfect bite!

These cauliflower wings taste great served as an appetizer for game day along with my spicy ranch dipping sauce, but would also taste amazing as a main course served over rice for a delicious dinner!

These Sticky Honey Garlic Cauliflower Wings are sweet, spicy and perfect for game day!  Easily made in the air fryer and served with the most delicious spicy ranch dipping sauce!

Ingredients You’ll Need

Cauliflower Wings:

  • Cauliflower
  • Eggs
  • Whole wheat panko breadcrumbs
  • Seasonings (chili powder, paprika, garlic and onion powder)
  • Salt and pepper

Sticky Honey Garlic Sauce:

  • Honey
  • Soy Sauce (I used low sodium)
  • Rice vinegar
  • Garlic
  • Fresh ginger (or 1/4 tsp dried ginger)
  • Cornstarch
These Sticky Honey Garlic Cauliflower Wings are sweet, spicy and perfect for game day!  Easily made in the air fryer and served with the most delicious spicy ranch dipping sauce!

How to Make Air Fryer Cauli Wings

  1. First cut up your cauliflower into florets, trimming off any long stems, and try to keep the cauliflower florets similar in size so that they all cook evenly.
  2. Next, get two separate bowls, adding the eggs to one bowl and the panko breadcrumbs and seasonings to the other.  Dredge the cauliflower florets in the egg wash first then coat them in the breadcrumbs and place on the wire rack of your air fryer(NOTE: depending on the size of your air fryer, you may need to do a couple batches of cauli wings as you don’t want to overcrowd the wings.  Place them in a single layer on the rack so that the air can circulate around them as they cook.  This will help get them nice and crispy!)
  3. Air fry the cauliflower wings at 400 degrees for about 6 minutes, open up the air fryer and flip them over, then air fry again for another 6 minutes until golden and crispy.
  4. While the cauli wings are in the air fryer, whisk together all the ingredients for the honey garlic sauce and bring the sauce to a boil on the stove.  Reduce the heat and simmer for about 4 to 5 minutes until the sauce has thickened.
  5. Toss the cauliflower wings with the honey garlic sauce until completely coated and top with sesame seeds and green onions.  The most delicious sticky cauliflower wings are ready to be served!

The other great thing about this recipe is that you can really use any sauce you’d like!  Want more of a buffalo-style cauli wing?  Simply toss the air fried cauliflower in a buffalo sauce rather than this honey garlic sauce and boom, a totally new recipe!  Super versatile and I promise this is the only method you need.

Can I Bake These in the Oven?

Absolutely!  I definitely prefer the crispiness of the air fryer, but you can easily bake these in the oven as well.  Simply follow all the same steps and place the breaded cauliflower wings on a baking sheet sprayed with nonstick spray.  Bake in the oven at 400 degrees for about 20 minutes, making sure to flip the cauliflower halfway through.  And that’s it!  Just toss the baked wings with the honey garlic sauce and serve with your favorite dipping sauce!

These Sticky Honey Garlic Cauliflower Wings are sweet, spicy and perfect for game day!  Easily made in the air fryer and served with the most delicious spicy ranch dipping sauce!

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How to Make Spicy Ranch Dipping Sauce

This ranch dressing is spicy, creamy, herby and oh so delicious!  It’s also a much healthier alternative to your classic ranch dressing as it’s made with Greek yogurt, a mix of fresh and dried herbs, a little adobo sauce from chipotle peppers for some added spice (you can find this in a can or jar), and some additional seasonings like garlic powder, onion powder and salt.  Simply mix all the ingredients together and refrigerate until ready to serve.  This dressing will last in the fridge for up to a week so feel free to use it for your salads too!

More Game Day Recipes

Hope you all enjoy these delicious Sticky Honey Garlic Cauliflower Wings and if you love this recipe as much as we do, please leave me a five-star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!

5 from 8 votes

Sticky Honey Garlic Cauliflower Wings

These Sticky Honey Garlic Cauliflower Wings are sweet, spicy and perfect for game day!  Easily made in the air fryer and served with the most delicious spicy ranch dipping sauce!
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients 

For the cauliflower wings:

  • 1 head cauliflower, cut into florets
  • 2 eggs
  • 1 1/2 cups whole wheat panko breadcrumbs
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • Toppings: sesame seeds and green onions, optional

For the Honey Garlic Sauce:

  • 1/3 cup honey
  • 3 Tbsp lower sodium soy sauce
  • 1 Tbsp rice vinegar
  • 4 cloves garlic, minced
  • 1 tsp fresh grated ginger
  • 1 Tbsp cornstarch

For the Spicy Ranch Dressing:

  • 3/4 cup Greek yogurt
  • 1 1/2 Tbsp adobo sauce from chipotle peppers
  • 1/2 Tbsp lemon juice
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp dill, dried
  • 1 tsp chives, fresh or dried
  • 1 tsp parsley, dried
  • 1/4 tsp salt
  • 2 to 3 Tbsp water, plus more as needed to thin
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Instructions 

  • Make the spicy ranch dipping sauce. In a small bowl, whisk together the Greek yogurt, adobo sauce, lemon juice, herbs and seasonings and set aside (or refrigerate) until ready to serve.
  • To make the cauliflower wings, place the eggs in one bowl and whisk them together.  In another bowl, mix together the panko breadcrumbs, paprika, chili powder, garlic powder, onion powder and salt/pepper.  Dip the cauliflower florets first in the egg wash, coating completely, and then dredge in the breadcrumb mixture.  Shake off any excess breadcrumbs and place on the wire rack of the air fryer.
  • NOTE: Depending on the size of your air fryer you may need to do a couple of batches of cauliflower wings.  You want to place them in a single layer on the rack, being careful not overcrowd them so that air can circulate around the wings making them crispy!
  • To make in the air fry: Place wings in air fryer at 400 degrees for about 6 minutes, flip them over, then continue air-frying for another 6 minutes until golden and crispy.
  • To make in the oven: Place breaded wings on a baking sheet sprayed with oil (being careful not to overcrowd them) and bake in the oven at 400 degrees for 20 minutes, flipping wings halfway through.
  • To make the honey garlic sauce: While the cauli wings are in the air fryer, whisk together all the ingredients for the honey garlic sauce and bring the sauce to a boil on the stove.  Reduce the heat and simmer for about 4 to 5 minutes, until the sauce has thickened.
  • When the cauliflower wings are ready, toss them with the honey garlic sauce until they are completely coated and top with sesame seeds and green onions.  Serve with the spicy ranch dipping sauce and enjoy!

Nutrition

Serving: 1/4th of recipe | Calories: 292kcal | Carbohydrates: 56.4g | Protein: 12.1g | Fat: 3.4g | Saturated Fat: 0.6g | Sodium: 1.637mg | Fiber: 5.7g | Sugar: 27g

Nutrition information is automatically calculated, so should only be used as an approximation.

Like this? Leave a comment below!

As a self-proclaimed foodie and fitness enthusiast, I have a passion for cooking and a huge desire to show that living a healthy lifestyle can actually be easy and fun!  Feel free to use the meal guide above to find your new favorite meal ideas or the dietary guides to the right to narrow things down even more!

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11 Comments

  1. Jackie says:

    5 stars
    Loved your recipe!! My sister who is very picky even found it to be delicious!

    I made some alterations due to food sensitivities:
    Panko- used almond meal instead
    Soy sauce- used coconut aminos
    Omitted ginger- allergic
    Greek yogurt – used Unsweetened coconut yogurt
    Cornstarch- used Arrowroot starch

  2. Laurie Thompson says:

    5 stars
    These were phenomenal. I will say that I didn’t think to dust the cauliflower in flour, and then the egg so my panko breading was mostly falling off, but they were still delicious and I will try that next time. The honey garlic sauce was OH so yummy. I’m not vegetarian but my daughter-in-law is, and I made these for the Super Bowl last weekend in addition to standard chicken wings, and she raved about the cauliflower, and they were ALL I ate! Thanks for the awesome recipe!

  3. Sandra Muir says:

    5 stars
    What is panko ? I’m from the UK And Adobo sauce ?

    1. Kelly says:

      Panko is breadcrumbs and Adobo sauce is found in canned chipotle peppers 🙂 Hope this helps!

  4. Amy K says:

    5 stars
    These were delicious. I did dust the cauliflower in a bitnof flour to get the egg to stick better but other than that made as stated in the recipe. I did let the sauce simmer down too much but a bit of water to loosen did the trick. They were crisp and tasty. Used bottled ranch to dip in and ate most without dipping. Enjoyed this recipe. Thanks.

  5. Kristi MacDonald says:

    5 stars
    So easy and yummy. I did mine in the air fryer in a couple of batches. Kids loved them.

  6. Pat curley says:

    5 stars
    These look delicious!!!!

  7. Daniel says:

    Please, please don’t call these wings. Cauliflower bites maybe but c’mon! What is the purpose of that?

    1. Kelly says:

      It’s just highlighting that these are a substitute for classic wings, feel free to call them bites 🙂

    2. Holden Macrotch says:

      Geez, Daniel. Get uptight much about insignificant things?