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Parmesan Crusted Cauliflower Wings

Name: Parmesan Crusted Cauliflower Wings
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 3 tbsp plain (unsweetened plant milk); 2 tbsp melted vegan butter (optional); 1 tsp garlic powder; ½ tsp dried parsley; ½ tsp sea salt; 1 large head of cauliflower (cut into florets); ⅓ cup gluten free bread crumbs; ½ cup Panacheeza parmesan; 2 tbsp fresh parsley (finely chopped); Marinara sauce or vegan ranch (for dipping)

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These Parmesan Crusted Cauliflower Wings are crispy, savory, and the ultimate game day snack. Coated in a blend of gluten-free breadcrumbs and dairy-free Panacheeza parmesan, these cauliflower wings bake to perfection in just 30 minutes. I am sure you will become obsessed with this quick and easy recipe as you can enjoy them dipped in marinara or vegan ranch making them perfect for parties, snacking, or as a fun dinner option!

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Garlic Parmesan Oven Roasted Cauliflower Wings

If you’re working on creating the perfect game day or party spread you’ve got to get these babies on the list! Crispy on the outside, tender on the inside – you’ll bake these delicious Parmesan Crusted Cauliflower Wings once and be obsessed for life! It’s time to transform your game day spread because these wings are bursting with cheesy, garlicky flavor and are so easy to make. I used my favorite Panacheeza parmesan to blend with gluten free breadcrumbs and omg – just, oh my god. They bake up perfectly crispy on the outside, and they are so savory I could shed a tear. Whether you’re hosting a tailgate or need a crowd-pleasing appetizer, these wings are sure to steal the show. Whether baked in the oven or crisped up in the air fryer, you need to save this recipe.

Ingredients for Parmesan Crusted Cauliflower Wings

Plain, Unsweetened Plant Milk: This is what we will use as the base for coating the cauliflower. Plant-based milk helps the spices and breadcrumbs adhere evenly to the florets while keeping the recipe completely dairy-free. Opt for plain, unsweetened versions of almond, oat, or soy milk to ensure that the flavor remains neutral and doesn’t interfere with the seasoning.
Vegan Butter (Optional): Melted vegan butter adds a rich, buttery flavor to the cauliflower wings, enhancing their overall taste. While optional, it can give the wings a more indulgent flavor and texture. The butter will assist in crisping up your cauliflower in the oven.
Garlic Powder: Garlic powder is essential for infusing the wings with a savory depth of flavor. It distributes evenly throughout the coating and bakes into the cauliflower, providing a subtle garlicky taste without overpowering the other ingredients.
Dried Parsley: Adds a subtle herbal note that complements the garlic and parmesan flavors in the coating.
Sea Salt: Enhances the flavors of the garlic, parmesan, and breadcrumbs, bringing everything together. Using sea salt instead of table salt offers a cleaner, more rounded flavor that complements the other ingredients perfectly.

Cauliflower: Cutting your cauliflower into the right size (and consistent) will certainly help make these wings all crispy. Cauliflower is quite adaptable and is the perfect neutral base to soak up the bold flavors of the coating. It’s mild flavor and firm texture make it the ideal vegetable for this recipe, providing a satisfying bite while remaining tender on the inside.
Gluten-Free Bread Crumbs: The gluten-free panko style bread crumbs give these wings their irresistible crunch. They create a crispy outer layer that contrasts beautifully with the tender cauliflower inside. Regular breadcrumbs can be used if gluten is not a concern. Panko breadcrumbs are another great option for an extra crispy texture.
Panacheeza Dairy-Free Parmesan: The one and only Panacheeza Dairy-Free Parmesan is back in action and better than ever! Using this amazing vegan parm means that you’ll have the most delicious cheesy flavor without any dairy. It adds a savory, umami-rich note that perfectly complements the garlic and herbs. The parmesan helps the breadcrumbs adhere to the cauliflower while adding a golden, cheesy crust when baked. Use JACKFRUITFUL at checkout to get 10% off!
Fresh Parsley: Used as a garnish to brighten the finished dish. It adds a pop of color and a fresh, herbaceous flavor that contrasts with the richness of the garlic and parmesan coating. Fresh parsley also enhances the presentation, making the wings look as good as they taste.

How to Make Parmesan Crusted Cauliflower Wings

Preheat Your Oven

Preheat your oven to 400°F (convection bake) and line a rimmed baking sheet with parchment paper for easy cleanup.

Make the Coating

In a large mixing bowl, whisk together the plant milk, melted vegan butter (if using), garlic powder, dried parsley, and sea salt. This creates a flavorful base for coating the cauliflower wings.

Coat the Cauliflower

Add the cauliflower florets to the bowl and toss them in the mixture until fully coated. Then, sprinkle the gluten-free breadcrumbs and Panacheeza dairy-free parmesan over the florets and carefully toss until evenly coated.

Bake to Perfection

Transfer the coated cauliflower to the prepared baking sheet, making sure to space the florets about 1 inch apart for even baking. Bake for 25-30 minutes until the cauliflower is golden, crispy, and tender on the inside.

Serve and Enjoy

Serve these crispy cauliflower wings hot with your favorite dipping sauces like warm marinara or chilled vegan ranch.

What Makes These the Best Cauliflower Wings

Crispy outside, tender inside, parmesan and garlic… what more is there to say? Aside from the fact that these Parmesan Crusted Cauliflower Wings are so easy to make, they are also gluten-free, dairy free, oil-free and you only need a handful of ingredients. It’s a dish that you can feed to everyone who comes over and they are ALL going to be obsessed with the cauliflower’s satisfying crunch and taste. You can serve these cauliflower wings in so many ways so get experimental – add them to a variety platter, in a power bowl, or pack them up in a meal prep for the week.

Tips for these Parmesan Crusted Cauliflower Wings

Even Coating: To get that perfect crispy coating, make sure you evenly toss the cauliflower in the milk mixture before adding the breadcrumbs and parmesan.
Space for Crispiness: Make sure that your florets are roughly the same size and spread the cauliflower out on the baking sheet so each piece has room to crisp up. If they’re too close together, they may steam instead of bake.
Air Fryer Option: You can also cook these in the air fryer for an extra crispy finish. Just reduce the cooking time to 15-20 minutes and flip halfway through.

Cauliflower Wings Frequently Asked Questions

Can You Cook Cauliflower Wings in the Air Fryer? Absolutely! To make cauliflower wings in the air fryer, do all the things the same but reduce the cooking time to 15-20 minutes, flipping the wings halfway through. The air fryer will give them an extra crispy finish!

Why are my cauliflower wings soggy? Soggy wings are usually caused by overcrowding on the baking sheet or letting them sit in the wet and dry coating too long before putting into the oven. Be sure to space them out evenly and use the convection bake setting if possible to get that perfect crispy texture.

Are cauliflower wings healthy? Yes! Cauliflower wings are a healthy alternative to traditional chicken wings. They are lower in calories and fat, especially when baked rather than fried, and packed with fiber and nutrients from the cauliflower.

Do cauliflower wings have protein? Cauliflower itself is not high in protein, but you can add extra protein by serving these wings with a side of crispy tofu or a high protein power bowl.

If you tried this recipe leave a comment and rating below!

Check out these other wing recipes:

Teriyaki Cauliflower Wings

Korean BBQ Tofu Wings

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa.

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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