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- 1 large head of cauliflower, cut into florets - 1 cup almond flour (or breadcrumbs) - 1/2 cup grated Parmesan cheese To make tasty cauliflower wings, start with fresh cauliflower florets. These will give you the best crunch. You can use almond flour or breadcrumbs for coating. Both options work well, but almond flour adds a nice nutty flavor. The Parmesan cheese adds a rich, savory taste that brings everything together. - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - 1/2 teaspoon salt - 1/2 teaspoon black pepper - 2 large eggs, beaten - 1 tablespoon olive oil - Fresh parsley, chopped (for garnish) Now, let’s spice things up! Garlic powder, onion powder, and smoked paprika create a bold flavor. Salt and black pepper enhance all the other tastes. The beaten eggs act like glue for the coating and add more protein. Olive oil keeps the wings moist as they cook. Finally, fresh parsley brightens up the dish and adds color. With these ingredients, you’ll create a crunchy delight that everyone will love! Preheating the air fryer Start by preheating your air fryer to 380°F (190°C) for about 5 minutes. This step helps to get the wings crispy. Mixing dry ingredients Take a large bowl and mix these dry ingredients: - 1 cup almond flour (or breadcrumbs) - 1/2 cup grated Parmesan cheese - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon smoked paprika - 1/2 teaspoon salt - 1/2 teaspoon black pepper Stir until everything blends well. Preparing the egg wash In another bowl, beat 2 large eggs. Add 1 tablespoon of olive oil and mix well. This mixture will help the coating stick to the cauliflower. Dipping and coating the florets Take each cauliflower floret and dip it into the egg wash. Let the extra egg drip off. Then, coat the floret in the dry mix. Press lightly to help it stick. Make sure every piece is evenly covered. Air frying tips and timing Place the coated cauliflower wings in the air fryer basket. Keep them in a single layer without overcrowding. You may need to cook in batches for best results. Air fry them for about 15-18 minutes. Flip them halfway for even cooking. Checking for doneness Look for a golden brown color and crisp texture when done. If they need more time, check every few minutes. Once they are crispy, remove them and let them cool for a few minutes. To make great cauliflower wings, start with the coating. Use a mix of almond flour and Parmesan cheese. This mix gives a nice crunch. Make sure to coat each floret well. Dip it in the egg wash first. Let any extra egg drip off. Then, cover it in the dry mix, pressing lightly. This ensures the coating sticks. Next, avoid overcrowding in the air fryer. If you pile too many florets in, they'll steam instead of crisp. Cook in batches if needed. This way, each wing gets hot air and cooks evenly. You want them golden and crispy! When it's time to serve, think about your dips. Marinara sauce pairs well with the wings. Ranch dressing is another favorite. You can also try a spicy aioli for a kick. For presentation, use a nice platter. Arrange the wings in a circle. Sprinkle more Parmesan and fresh parsley on top. This adds color and makes the dish look fancy. Your guests will love it! {{image_2}} You can spice up your cauliflower wings easily. For a spicy kick, add hot sauce to the egg wash. This will give your wings a bold flavor. Try it if you love heat! You can also create an herb-infused version. For this, mix in dried herbs like oregano or thyme into the dry coating. This adds depth and fragrance to each bite. Both options make your wings fun and tasty. If you're gluten-free, use gluten-free breadcrumbs instead of almond flour. This ensures everyone can enjoy these wings. The texture remains crunchy and delicious. For those following a vegan diet, you can skip the eggs. Use flax eggs instead. Mix one tablespoon of flaxseed meal with three tablespoons of water. Let it sit for five minutes to thicken. Dip your florets in this mix, and coat them as usual. This keeps the wings plant-based and still tasty! To keep your Air Fryer Parmesan Cauliflower Wings fresh, store them right. First, let them cool completely. Then, place them in an airtight container. This will keep them crunchy for a longer time. You can refrigerate them for up to three days. If you want to keep them longer, consider freezing them. Use a freezer-safe bag or container. Just remember to label it with the date! When it comes to reheating, you want to keep that crunch. The air fryer is the best choice. Just set it to 350°F (175°C) and heat for about 5-7 minutes. This way, your wings will get crispy again. If you don’t have an air fryer, you can use an oven. Preheat it to 375°F (190°C) and bake for 10-15 minutes. Check on them to ensure they don’t get too soft. Enjoy your tasty wings! Can I use frozen cauliflower? Yes, you can use frozen cauliflower. Just thaw it first. Drain any excess water. This helps the coating stick better. How do I make this recipe vegan? To make this recipe vegan, replace the eggs with flax eggs. Mix one tablespoon of ground flaxseed with three tablespoons of water. Let it sit for five minutes to thicken. You can also use nutritional yeast instead of Parmesan for added flavor. Overview of calories and macros One serving of these cauliflower wings has about 150 calories. It contains 10 grams of carbs, 8 grams of protein, and 10 grams of fat. Health benefits of cauliflower and parmesan Cauliflower is low in calories and high in fiber. It helps with digestion and keeps you full. Parmesan adds calcium and protein, making this dish both tasty and nutritious. What temperature is best for air frying? Set your air fryer to 380°F (190°C). This temperature crisps the wings perfectly without burning. How to avoid soggy cauliflower wings? To prevent soggy wings, ensure they are dry before coating. Avoid overcrowding the air fryer basket. This allows hot air to circulate and keeps them crispy. Cauliflower wings are a tasty, healthy option. We discussed essential ingredients, like cauliflower florets and Parmesan cheese. I shared step-by-step instructions for prep, coating, and cooking. Remember to avoid overcrowding your air fryer and try fun flavor variations. Store leftovers properly to keep them fresh. Finally, enjoy experimenting with different dipping sauces. These tips will help you make great cauliflower wings!

Air Fryer Parmesan Cauliflower Wings

Discover the deliciously crispy Air Fryer Parmesan Cauliflower Wings that are perfect for snacking or appetizers! These flavorful wings are made with simple ingredients like cauliflower, Parmesan cheese, and aromatic spices. In just 30 minutes, you can create a healthier, mouthwatering dish that everyone will love. Click to explore the full recipe, tips, and serving suggestions for an irresistible treat that fits right into your healthy eating plan!
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Ingredients
  

1 large head of cauliflower, cut into florets

1 cup almond flour (or breadcrumbs)

1/2 cup grated Parmesan cheese

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon smoked paprika

1/2 teaspoon salt

1/2 teaspoon black pepper

2 large eggs, beaten

1 tablespoon olive oil

Fresh parsley, chopped (for garnish)

Instructions
 

Preheat your air fryer to 380°F (190°C) for about 5 minutes.

    In a large mixing bowl, combine almond flour, grated Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and black pepper. Mix well until all the dry ingredients are evenly distributed.

      In another bowl, beat the eggs and add olive oil, whisking to combine.

        Dip each cauliflower floret first in the egg mixture, allowing excess to drip off, then coat it in the almond flour and Parmesan mixture, pressing lightly to adhere.

          Place the coated cauliflower wings in the air fryer basket in a single layer, making sure they are not overcrowded. You may need to do this in batches.

            Air fry the cauliflower wings for about 15-18 minutes, flipping halfway through, until they are golden brown and crispy.

              Once done, remove from the air fryer and let them cool for a few minutes.

                Garnish with freshly chopped parsley before serving.

                  Prep Time, Total Time, Servings: 15 mins | 30 mins | Serves 4

                    - Presentation Tips: Serve the wings on a platter with a side of marinara or ranch dipping sauce. You can also sprinkle extra Parmesan and parsley on top for a vibrant look!