Eat Right with Rouses

Air Fryer Cauliflower Hot Wings


1 10 ounce bag of Cauliflower Florets (in steam-able bag)

1 cup Panko bread crumbs

1 egg, beaten

1 teaspoon Hot Wing Sauce

Olive oil spray or avocado oil spray


Steam cauliflower in bag for 2 minutes in the microwave (as directed on package).  Carefully remove from the microwave, open the bag, and set aside.  In one small bowl place bread crumbs.  In another small bowl, place 1 beaten egg.

Spray the air fryer basket with oil spray.

When cauliflower is cool enough to handle, remove from the bag and dip each piece of cauliflower in the egg then bread crumbs.  Place each piece into the air fryer basket.

After each piece of cauliflower is coated, spray the top of the cauliflower with olive oil spray.

Place basket in air fryer and cook cauliflower at 350F for 8 minutes. After the cauliflower is cooked and crispy, let stand for about 2-3 minutes.  Then carefully remove from the basket.  Place wing sauce or hot sauce in a separate clean bowl.  Gently toss each piece in the sauce.  Serve immediately.

Ingredients used in this recipe

Nutrition Information

Nutrition Facts

Amount/serving % DV*
Calories 145
Total Fat 3g 5%
Saturated Fat 1g 5%
Cholesterol 48mg 16%
Sodium 235mg 10%
Total Carbohydrate 22g 7%
Dietary Fiber 3g 12%
Sugars 3g
Protein 8g 16%

*Percent Daily Values (DV) are based on a 2,000 calorie diet.