Gluten-Free Air Fry Spicy Cauliflower Wings

This gluten-free air-fried spicy cauliflower wing recipe will be loved and ate by both meat and non-meat eaters.

Air fry spicy cauliflower wings that will be loved and ate by both meat and non-meat eaters. These wings are crispy and spicy and are great hot or cold. The gluten-free cauliflower wings are tossed in panko style gluten-free breadcrumbs and hot sauce then air-fried. They are suitable for vegans and as always are gluten-free!

These air-fried cauliflower wings are full of flavour and is a recipe I know you will be making over and over again. I love all things spicy and I could eat a whole head of cauliflower prepared this way. If you are trying to get your family to eat more vegetables, these gluten-free air-fried spicy cauliflower wings will definitely be a hit!

This gluten-free air-fried spicy cauliflower wing recipe will be loved my both meat and non-meat eaters.

WHY IS CAULIFLOWER SO POPULAR?

Cauliflower is a very popular vegetable right now. One of the reasons is it has a similar texture too potatoes, but without all the carbs. You can find cauliflower rice, cauliflower pizza crusts and cauliflower crisps in grocery stores now. With so many people eating low-carb and keto now, cauliflower has become the IT veggie!

When I first got my air-fryer I decided I wanted to make gluten-free cauliflower wings. I had seen so many photos on social media of cauliflower wings that I needed to try them myself. Wow were they good! Now you too can make air-fried spicy cauliflower wings.

I have a Philips XXL Air Fryer and it is one of my favourite small appliance purchases. How does an air fryer work you might ask? An air-fryer cooks food by circulating fast moving air around it. The movement of the air results in crispy food much like you would get if you traditionally fried something in oil. The great thing about an air fryer is that you use little or no oil. You can use no oil but I like to brush a bit of oil on the foods when I air fry them.

This gluten-free air fry spicy cauliflower wing recipe will be loved by meat and non-meat eaters.

IS CAULIFLOWER GOOD FOR YOU?

Cauliflower is an excellent source of vitamins and minerals like Vitamin C, K and B6 as well as minerals like potassium and manganese. Cauliflower is quite high in fibre, which is a benefit for overall health. Over 3 grams of fibre in every cup. Because cauliflower is a good source of fibre it then slows digestion and promotes a feeling of fullness. It is also a great source of antioxidants which protect cells from inflammation and reduces the risk of cancer and heart disease.

Cauliflower is also high in choline. Choline is an essential nutrient that supports metabolism, brain development and a healthy nervous system. Cauliflower is low in calories and is a great substitute for rice, potatoes or pasta.

These gluten-free air fried spicy cauliflower wings are a simple, delicious an easy to make snack. I love them with a creamy ranch dressing and a bunch of celery sticks. I really do have a hard time not eating the whole batch when I make them. These cauliflower wings are a healthy snack for movie night rather than the typical bowl of popcorn or salty chips.

This gluten-free air fry spicy cauliflower wing recipe will be loved and ate by both meat and non meat eaters.

Here are some more air-fried recipes to try:

This gluten-free air-fried spicy cauliflower recipe will be loved by both meat and non meat eaters.

Gluten-Free Air Fry Spicy Cauliflower Wings

This gluten-free air-fried spicy cauliflower recipe will be loved and ate by both meat and non meat eaters. The cauliflower wings are crispy, spicy and great hot or cold.
Prep Time 5 mins
Cook Time 7 mins
Total Time 12 mins
Course Appetizer
Cuisine American
Servings 2

Equipment

  • Philips XXL Air Fryer
  • flat bowls
  • Tongs
  • whisk

Ingredients
  

Instructions
 

  • In a medium bowl add the chopped cauliflower.
  • In a small bowl whisk the hot sauce, oil and vegan butter.
  • Pour hot sauce over cauliflower and toss very well.
  • Add the panko bread crumbs and toss again.
  • Turn air fryer to 375 degrees.
  • Spray basket of air fryer with a bit of oil and place 1/2 the cauliflower into air fryer.
  • Cook for 8 minutes.
  • Toss gently.
  • Cook for another 7 minutes.
  • Remove and continue with the other half of the cauliflower.
  • Enjoy!
Keyword air-fried, air-fry, air-fryer, cauliflower, cauliflower wings, gluten-free, spicy wings
Tried this recipe?Let us know how it was!

Cauliflower and Orange Salad with a Lemony Dressing

cauliflower orange salad lemony dressing recipe

Cauliflower and Orange Salad with a Lemony Dressing

Ingredients
  

  • 1 cup arugula
  • 2 cups fresh spinach
  • 1/2 cup very thinly sliced cauliflower
  • 1/2 cup shredded carrot
  • 3 tbsp pomegranate seeds
  • 2 mandarin oranges, peeled and cut up
  • 1/4 cup cooked quinoa per serving
  • 3 tbsp sprouted watermelon or pumpkin seeds
  • 1 tbsp fresh mint, finely chopped
  • 1 tbsp fresh parsley, finely chopped
  • Juice from 1 lemon
  • Zest from 1/2 lemon
  • 3 tbsp whipping cream (can substitute with coconut milk)
  • 6 tbsp avocado oil

Instructions
 

  • To assemble the salads start with the arugula and spinach and then add the quinoa in a mound on each salad.
  • Add the cauliflower, then the carrots, the oranges and pomegranates, seeds and fresh herbs.
  • Drizzle the dressing over each salad.

For the dressing:

  • In a canning jar add the juice from the lemon, the zest and the whipping cream and avocado oil.
  • Place the lid on and shake until combined.
  • Serve.
Tried this recipe?Let us know how it was!
cauliflower orange salad lemony dressing recipe

I am sharing a new salad recipe with all so close to Christmas for a couple of reasons.

One? I love salads and this salad has a ton of crunch, sweetness and plenty of tang.

Second? It’s the holiday season and in between enjoying all the parties, rich appetizers and Christmas baking it is nice to throw a healthy salad in.

This salad is super easy to put together too and as a bonus is meat less so you can add it to your meatless Monday options.

cauliflower orange salad lemony dressing recipe

I also wanted to add in mandarin oranges as well as pomegranates which are readily available in the grocery stores right now.

The lemony dressing can be made in a small glass jar-just add ingredients, place lid on and shake. Just shake!

cauliflower orange salad lemony dressing recipe

cauliflower orange salad lemony dressing recipe

Cauliflower Bacon Chowder

cauliflower bacon soup recipe

Here is another warm soup recipe for these cold winter nights we are having this January.
It has been quite cold here and as a daily power walker it has been a challenge at times to get outside for my 90 minute walk. But I’ve not missed one day of walking in well over 100 days not.
What do I mean by cold?
Well there have been a lot of days where the temperature is -20 Celcius or colder.
That is cold!

carrie adair wheat free mom

I have committed to walking every day so I invested in some merino wool clothing and it has made a dramatic difference in keeping me warm.
The one thing I can say about Calgary even on cold days, is we usually have the bluest sky and it makes for a pretty picture when I am out.

calgary winter
calgary winter


I decided to switch up my normal thanksgiving ham and corn chowder soup recipe with cauliflower and bacon. Cauliflower once cooked for awhile purees into a smooth and creamy mixture and I thought it would be a perfect substitution for potatoes.
Plus cauliflower is low carb so I knew it would be a healthier alternative to using potatoes.

Cauliflower Bacon Chowder

Ingredients
  

  • 3/4 head cauliflower, chopped into small pieces
  • 1 L gluten free chicken broth
  • 5-6 slices thick bacon, chopped
  • 1/2 cup celery, chopped
  • 1 shallot, finely chopped
  • 1 cup frozen corn
  • 1/2 cup cream

Instructions
 

  • In a frying pan add the chopped bacon, celery and chopped shallot and cook until crispy.
  • Drain excess fat and remove from heat.
  • Add bacon mixture to a medium soup pot.
  • Add the chicken broth and chopped cauliflower and turn heat to medium for 5 minutes.
  • Stir, cover pot and turn heat to low.
  • Let soup simmer for 40 minutes.
  • Add the corn and cook for another 15 minutes.
  • Use an immersion blender to purée half of the soup.
  • Add cream and stir into soup.
  • Remove from heat and serve.
Tried this recipe?Let us know how it was!

Enjoy!

cauliflower bacon soup recipe
cauliflower bacon soup recipe

Looking for Delicious Salad Recipes?

In my Gluten Free Salads Cookbook you can find 27 other delicious recipes your friends and family will love, including: Cucumber Herb Salad, Roasted Strawberry Goat Cheese Salad, Sesame Noodle Salad and many more. Purchase yours today.