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Air Fryer BBQ Cauliflower Wings: A Deliciously Healthy Alternative

In recent years, the humble cauliflower has emerged as a versatile superstar in the world of healthy eating. One of the most popular ways to enjoy this cruciferous vegetable is by transforming it into delicious "wings". Whether you’re a vegetarian, vegan, or simply looking to reduce your meat consumption, Air Fryer BBQ Cauliflower Wings offer a scrumptious alternative that’s juicy, flavourful, and guilt-free.

Why Choose Cauliflower Wings?

Cauliflower wings have become a staple at many gatherings, especially during sporting events or casual get-togethers. They present an ideal option for those wanting a lighter snack without sacrificing taste. When air-fried, they become crispy on the outside while maintaining a tender texture within, perfectly mimicking the experience of indulging in traditional chicken wings.

Moreover, cauliflower is packed with nutrients. It’s low in calories, high in fibre, and rich in vitamins C, K, and B6. This means that besides being delicious, cauliflower can also be a beneficial addition to your diet.

Ingredients You’ll Need

To make Air Fryer BBQ Cauliflower Wings, gather the following ingredients:

• 1 medium-sized cauliflower head
• 1 cup of all-purpose flour (for gluten-free, use almond or chickpea flour)
• 1 cup of water or plant-based milk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup of your favourite BBQ sauce (homemade or store-bought)
• Olive oil spray

Instructions

1. Preparation: Start by preheating your air fryer to 200°C (400°F). Meanwhile, wash and cut the cauliflower into bite-sized florets.

2. Batter Up: In a mixing bowl, combine the flour, garlic powder, onion powder, smoked paprika, salt, and pepper. Gradually add the water or plant-based milk, whisking until you have a smooth batter. The consistency should be thick enough to cling to the cauliflower but not too dense.

3. Coat the Cauliflower: Dip each cauliflower floret into the batter, ensuring they are fully coated. Shake off any excess batter.

4. Air Frying: Lightly spray the air fryer basket with olive oil to prevent sticking. Arrange the battered cauliflower wings in a single layer within the basket. It’s important not to overcrowd them; you may need to do this in batches.

5. Crisp Them Up: Air fry the cauliflower wings for approximately 12–15 minutes or until they are golden brown and crispy. Shake the basket halfway through cooking to ensure even crisping.

6. BBQ Sauce Glaze: Once cooked, transfer the wings to a large mixing bowl. Pour your chosen BBQ sauce over them and toss gently until all are evenly coated.

7. Final Touch: Return the wings to the air fryer for an extra 2–3 minutes to allow the sauce to caramelise slightly.

8. Serve and Enjoy: Once ready, carefully remove the wings and serve them warm with your favourite dipping sauce, like ranch or blue cheese, and a side of crunchy veg.

Tips for the Perfect Cauliflower Wings

• Choose the Right Cauliflower: Opt for a firm head of cauliflower with tight florets to ensure good texture.
• Experiment with Flavours: Feel free to add your own twist to the batter—try different spices or hot sauce for a spicy kick.
• Make Ahead: You can prepare the cauliflower wings ahead of time by battering and refrigerating them. Just increase the cooking time by a couple of minutes if they’re chilled.

Conclusion

Air Fryer BBQ Cauliflower Wings are not just a healthier alternative; they are also a fantastic way to introduce more vegetables into your diet without sacrificing flavour. Easy to prepare and utterly delicious, these cauliflower wings are bound to be a hit at your next gathering—proving once and for all that plant-based snacking can be both satisfying and enjoyable. So gather your friends, fire up the air fryer, and treat them to a delightful dish that everyone will love!

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