Crispy Baked Cauliflower Wings with Spices and Herbs and Spices

Crispy Baked Cauliflower Wings are a delightful and healthier alternative to traditional wings, packed with flavorful spices and herbs. This dish is perfect for a cozy dinner or as a snack, offering a satisfying crunch and a burst of taste in every bite.

Ingredients

• Cauliflower - 1 medium head (about 600g)
• Olive oil - 2 tablespoons (30ml)
• Garlic powder - 1 teaspoon (5g)
• Onion powder - 1 teaspoon (5g)
• Smoked paprika - 1 teaspoon (5g)
• Cumin - 1 teaspoon (5g)
• Dried oregano - 1 teaspoon (5g)
• Salt - 1/2 teaspoon (2.5g)
• Black pepper - 1/4 teaspoon (1.25g)
• Water - 1/4 cup (60ml)
• All-purpose flour - 1/2 cup (60g)
• Panko breadcrumbs - 1 cup (100g)
• Fresh parsley - 2 tablespoons, chopped (8g)

Steps

1. Preheat the oven to 220°C (425°F) and line a baking sheet with parchment paper.
2. Cut the cauliflower into bite-sized florets and set aside.
3. In a mixing bowl, combine the flour, garlic powder, onion powder, smoked paprika, cumin, oregano, salt, and black pepper.
4. Add the water to the dry mixture and whisk until smooth to create a batter.
5. Dip each cauliflower floret into the batter, allowing excess to drip off, then coat with panko breadcrumbs.
6. Place the coated cauliflower on the prepared baking sheet in a single layer.
7. Drizzle olive oil over the cauliflower wings to help them crisp up.
8. Bake in the preheated oven for 25-30 minutes, turning halfway through, until golden brown and crispy.
9. Remove from the oven and garnish with fresh parsley before serving.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 32 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.1 L

Health Benefits

• Rich in vitamins C and K, supporting immune health and bone density.
• High in fiber, promoting digestive health and helping to maintain a healthy weight.

Tags