• Carly Zimmaro

Hot Garlic Cauliflower Wings

Hot Garlic Cauliflower Wings | eatlovegarlic.com

It's the best day of the week. WING WEDNESDAY.

Am I the only one who literally says outloud **in my mind** -wed-nes-day- when spelling it out? no? phew.

Now that that's established. Let's talk wings.

Hot Garlic Cauliflower Wings | eatlovegarlic.com

Cauliflower it totally underrated. You can mash it, rice it, puree it, freeze it (for smoothies), bake it, slice it (like a steak), and most importantly, wing it.

I love a good wing. I'm a lover of both but my heart follows the boneless wings. So that's why these are even more amazing! Cauliflower is one of those vegetables that has a very mild taste so whatever you're seasoning it with or marinating it in, it will taste like that!

Hot Garlic Cauliflower Wings | eatlovegarlic.com

So for the marinade, or shall we say DREDGE...the cauli's get coated in a little almond flour batter. It makes for the wing like look. It's also fabulous. It's weird how it works but it works. It's just almond flour, water and some seasoning. Pretty simple, right? If you aren't an almond flour kind of person, regular flour will work too - you just may need to add less since almond flour absorbs a ton. The batter should be like a pancake batter consistency.

Hot Garlic Cauliflower Wings | eatlovegarlic.com

And no we aren't frying them...nope not baking either!

We are AIR FRYING THEM. If you have an air fryer - can we just chat about how amazing they are? People like to say it's a smaller oven but it's really not. Tell me you feel the same.

Air fryer's are quick, much easier to work with and they actually get your food crispy!

If you don't have an air fryer, it is totally ok! You can easily just bake these. I would bake them at 400 until golden brown. If you wanna be a lil dare devil, I fully support frying in oil. Man....I can feel the crispy grease.

Hot Garlic Cauliflower Wings | eatlovegarlic.com
Hot Garlic Cauliflower Wings | eatlovegarlic.com

Once the wings are cooked, I coated them in the sauce using a basting brush. Do not toss them in a bowl - it will not work... TRUST ME. They will all break a part and it's a sin. Just use a brush to get your wings all nice and glazed. The sauce was heated up over the stove, I used a clean hot sauce (Noble) and heated it until warm with some ghee and two smashed cloves of garlic. Let it all get warm and cozy and once your wings are done you can coat right away. It's simply divine. And really cleanses the sinuses.might I add. I put my face over the pot of hot sauce to give it a little sniff and I was blown away to scorching deserts.

Hot Garlic Cauliflower Wings | eatlovegarlic.com

Now for my favorite part - the dipping to bite progression.

& you bet your ass I served it with a side of my famous ranch! you can find the recipe here

Hot Garlic Cauliflower Wings | eatlovegarlic.com
Hot Garlic Cauliflower Wings | eatlovegarlic.com
Hot Garlic Cauliflower Wings | eatlovegarlic.com

Hot Garlic Cauliflower Wings

yield: 20 ish wings

prep time: 10 minutes

cook time: about 15 minutes


  • 1 c almond flour (I use Anthony's brand)

  • 3/4 c + 1 Tbs water

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • good pinch of salt

  • good pinch of fresh cracked black pepper

  • 1 tsp Franks Red Hot seasoning (optional)

  • 1/2 a large head of Cauliflower or one medium head, cut into large florets

  • 1/2 c Hot Sauce (I used Noble)

  • 2 Tbs ghee (or butter)

  • 2 garlic cloves smashed

  • Ranch - homemade recipe found here


  1. In a bowl mix together the almond flour, water, garlic powder, onion powder, salt & pepper, and franks red hot seasoning. If your batter is too thick add a tad more water - you want this to be a pancake like batter.

  2. Line a baking sheet with parchment

  3. Take each floret and dip into your batter shaking a bit of the excess off, but keeping most - this is your texture! Then place onto the parchment lined baking sheet.

  4. Once all wings are coated, spray your air fryer basket with a little oil and place in your wings. I had to do this in two batches..

  5. Air fry the wings for 15 minutes until golden browned, at 400 degrees. If you want to bake these, keep your wings onto the parchment and bake in the oven at 400 for about 20-25 minutes or until golden browned.

  6. While the wings air fry, get your sauce ready! Over medium heat add in your hot sauce, ghee and smashed garlic cloves. Once all melted and combined reduce to low heat.

  7. When wings are done coat them using a basting brush (DO NOT TOSS IN BOWL - the wings will break)

  8. When wings are coated serve with your favorite side, I used my ranch dressing - find the recipe here.

  9. Serve HOT and ENJOY!!!

Hot Garlic Cauliflower Wings | eatlovegarlic.com

what did the cauliflower say to the getaway driver?



Recent Posts

See All