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Kentucky Fried Cauli Wings

Was K fry your past-life guilty pleasure? Now you can recreate that finger lickin’ goodness, without the chick inside. Buffalo wings, crispy chicken nibbles, fried chiggin’ drumsticks – whatever you wanna call them, get your team together and make a bowl full here.
Course Main Course
Cuisine American
Keyword cruelty free, dairy free, dinner, easy, gluten free, healthy, lunch, meal, plant based, quick, Snack, vegan, vegetarian
Prep Time 15 minutes
Cook Time 12 minutes
Servings 4 people
Calories 379kcal

Ingredients

Cauli Wings

  • 1 cauliflower cut into florets
  • 2 c water
  • 1 1/2 c chickpea flour (besan)
  • 2 tomato (or 1/2 red capsicum)
  • 1 onion
  • 6 cloves garlic
  • 16 drops black pepper essential oil
  • 2 tbsp tapioca flour (arrowroot or cornflour)
  • 3 tsp smoked paprika
  • 3 tsp sea salt
  • 2 tsp baking powder
  • 2 tsp chilli powder or 1/2 red chilli
  • 1 drop liquid smoke

Lemon Garlic Aioli

  • 1/2 c cashews (or watermelon, sesame, sunflower seeds)
  • 1/2 c water
  • 1 cloves garlic
  • 1 tbsp sesame seeds
  • 1/2 tsp sea salt
  • 3 drops lemon essential oil
  • 1/2 lemon (including zest)

Instructions

Cauli Wings

  • Preheat oven to the highest setting (you want it be really hot when you put your wings in so they come some crunchy). In a blender, add all the ingredients (minus the cauliflower and sesame seeds) and blitz until smooth and creamy. In a bowl, add the mixture to the cauliflowers so all the florets are covered. Grease a non-stick tray with coconut oil. Place the florets in, making sure there is a bit of space between each of them and they are not touching. Sprinkle over sesame seeds and bake for 12 minutes or until they are crispy and golden brown.

Lemon Garlic Aioli

  • Add all the ingredients in a blender, minus the lemon essential oil. Blitz until smooth, then add the lemon essential oil and blend again for a few more seconds. Serve as a side with the Kentucky Fried Cauliflower Wings and your choice of salad (I went for the classic coleslaw). Dig in!

Notes

  • These 'wings' are super yummy. I recommend doubling the coating recipe and popping the mix into a jar. It will last in the fridge for a week and you can enjoy this delish meal all over again. 
  • I went lighter on the spices. If you prefer a bit of a kick add in some more chilli powder
  • Make the aioli ahead of time and leave it overnight to fully set in the fridge. Although it still taste just as delicious when made, the aioli thickens when cooled and goes perfect with the freshly oven roasted cauli wings. 
  • It's so important to make sure that your oven temperature is really high when the florets go in. This is what will make them super crispy...and no opening the oven for taste testers either (I know it's tempting).
  • Use the leaves and stalks of the cauliflower as well. No waste.

Nutrition

Calories: 379kcal | Carbohydrates: 55g | Protein: 18g | Fat: 12g | Saturated Fat: 2g | Sodium: 2142mg | Potassium: 1463mg | Fiber: 11g | Sugar: 12g | Vitamin A: 1670IU | Vitamin C: 89mg | Calcium: 220mg | Iron: 5mg