These Sweet Chili Cauliflower Wings are baked until golden and tossed in a sticky sweet-and-spicy chili sauce. They make a great main for a weeknight dinner or a crowd-pleasing appetizer for game day and parties.
Vegetarian Wings
There are no chickens involved — these wings are made from cauliflower florets instead of meat. If you love plant-based alternatives or simply want a lighter, vegetable-forward snack, cauliflower wings deliver big on texture and flavor. They’re a popular vegetarian option that still provides that saucy, hand-held wing experience.
Why we love cauliflower wings
- They make a saucy, hearty appetizer that works well for gatherings and game day.
- You get a serving of vegetables while still enjoying a finger-food style dish.
- They’re an accessible vegetarian option for people who prefer to skip chicken wings.
Get Those Wings Crispy
The key to great cauliflower wings is a crunchy exterior. This recipe achieves crispiness through a simple three-step approach:
- Egg wash: Dip each floret in a beaten egg to help the coating adhere.
- Bread crumbs and seasoning: Toss the florets in a seasoned breadcrumb mixture that adds both flavor and crunch.
- Bake: Roast on a baking sheet until golden, flipping halfway so both sides brown evenly.
Tip: When dipping in the egg wash, allow any excess to drip off before coating with breadcrumbs so the coating gets into every nook and cranny. The breadcrumbs are what create that satisfying crunch—don’t skimp. Also, be sure to flip the wings halfway through baking so they brown on both sides.
Make It Saucy
The sauce is a simple mixture that turns crispy baked florets into sticky, finger-licking wings. A balance of chili garlic sauce and honey gives spicy heat with a mellow sweetness. The honey helps caramelize the exterior when the wings return to the oven for a final few minutes, creating an extra layer of texture and flavor.
When I Dip, You Dip
Choosing a dip is personal. These wings are delicious on their own, but they also pair well with creamy or tangy dips. Popular choices include avocado-cilantro lime dressing, green goddess-style creamy dressing, or a yogurt-based blue cheese dip.
Healthy Wing Recipes
If you like these cauliflower wings, you might also enjoy other lighter wing variations such as baked buffalo wings or slow-cooker BBQ wings. All provide a flavorful alternative to fried wings while keeping the cooking method healthier.
Sweet Chili Cauliflower Wings
These Sweet Chili Cauliflower Wings are a crispy, flavorful, and healthier take on classic wings. They’re ideal for game day, a casual dinner, or as an appetizer at your next gathering.
By: Lee Funke
Prep: 20 mins | Cook: 20 mins | Total: 40 mins | Servings: 6
Ingredients
- 1 small head of cauliflower, chopped into florets (about 4 cups)
- 3 large eggs
- 1 cup whole wheat breadcrumbs (or your preferred breadcrumbs)
- 2 tablespoons white sesame seeds
- 2 teaspoons ground ginger
- 2 teaspoons garlic powder
- 1/8 teaspoon salt
- 2 tablespoons chili garlic sauce
- 2.5 tablespoons soy sauce or tamari
- 1 teaspoon fresh grated ginger
- 5 tablespoons honey
Instructions
- Preheat the oven to 400°F (200°C). Lightly spray a baking sheet with nonstick cooking spray or line it with parchment paper.
- Wash and pat the cauliflower florets dry, then cut into bite-sized pieces and set aside.
- Crack 3 eggs into a medium bowl and whisk until blended to create an egg wash.
- In a large bowl, combine the breadcrumbs, sesame seeds, ground ginger, garlic powder, and salt. Mix well.
- Dip each cauliflower floret into the egg wash, making sure it is fully coated, and allow any excess to drip off.
- Transfer the floret to the breadcrumb mixture and press so the coating adheres and fills the crevices.
- Place coated florets on the prepared baking sheet in a single layer and repeat until all florets are coated.
- Bake at 400°F for 15 minutes. Remove the baking sheet and carefully flip each floret to brown the other side.
- Return to the oven and bake for an additional 10 minutes, or until golden brown and crisp.
- While the florets bake, whisk together the chili garlic sauce, soy sauce, fresh grated ginger, and honey in a bowl to make the sauce.
- When the cauliflower wings are done, let them cool for about 5 minutes, then transfer them into the bowl with the sauce and toss to coat evenly.
- For extra stickiness, spread the sauced wings back on the baking sheet and return to the oven for 3–5 minutes to caramelize the honey slightly.
- Serve hot with your favorite dip or dressing.
Tips and Storage
For the crispiest results, make sure the florets are dry before breading and press the breadcrumb mixture into the cauliflower for maximum adhesion. Flip the pieces halfway through baking to ensure even browning. Leftovers can be refrigerated in an airtight container for 2–3 days; reheat in a hot oven or air fryer to restore crispness.
Nutrition
Approximate nutrition per serving: Calories: 236 kcal; Protein: 9 g; Fat: 7 g; Fiber: 3 g; Sugar: 18 g. Nutrition information is an estimate and should be used as a guideline.
If you try this recipe, leave a comment below and tag your photos on social media with #fitfoodiefinds — we love seeing how you make it your own!