2-Ingredient Cauliflower Wings

cauliflower wings on a plate

Whether you’re vegan, vegetarian, or just trying to sneak more veggies into your diet, this Cauliflower Wings recipe delivers on all fronts. It’s prepared with two (that’s right, just two!) ingredients and is cooked in an air fryer or oven. Enjoy this crispy and savory dish with zero fat as an appetizer, snack, or side dish.

2-Ingredient Cauliflower Wings

Total Recipe: 311 CALS | 11P | 52C | 0F (portion accordingly)


2 lbs frozen cauliflower wings, thawed
1 packet wings seasoning


1. Thaw cauliflower ahead of time or microwave in a large bowl with 2-3 Tbsp water for 3-4 minutes.

2. Drain water from the thawed cauliflower. (Some moisture is fine.)

3. Add the wing seasoning and gently toss the cauliflower until fully coated.

4. Air Fry for 20-22 minutes at 400, shaking halfway through or bake in oven for 30-40 minutes at 450F.

Use a lower calorie dipping sauce or try mixing 1/4 C fat-free Greek yogurt with 1-2 tsp (to taste) ranch dip mix.

2 Ingredient Cauliflower Wings

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