Got extra cauliflower? Turn it into these crispy sesame cauliflower wings! Coated in a tangy Greek yogurt batter, rolled in panko and sesame seeds, and baked or air-fried to golden perfection, they deliver all the crunch without deep frying.
Ever find yourself staring at a whole head of cauliflower or wondering what to do with the leftover veggie tray from your last gathering? Enter these maple-soy cauliflower wings: crunchy, flavourful, and irresistibly snackable. Whether you serve them as a meal addition or a quick snack, they’re best enjoyed warm—straight from the air fryer if you ask me!
This recipe was inspired by a fellow chef whipping up buttermilk fried chicken. Watching the process, I thought, "How can I recreate that crispy, high-protein deliciousness using the extra cauliflower florets in my fridge—before they make their way to the compost?" And voilà, this recipe was born.
Greek yogurt brings a tangy twist and a boost of protein to the coating, while panko and sesame seeds deliver that satisfying crunch of fried food—but without the need for deep frying. It’s a nod to intuitive eating: savouring flavours, embracing variety, and getting creative with ingredients already in your kitchen.
Equipment needed: Oven set to 450°F and a sheet pan OR air-fryer set to 400°F, large bowl to mix the batter, additional sheet pan or rimmed plate for panko coating, parchment paper, tongs, knife, cutting board
Prep the Cauliflower
Using a sharp knife, cut the cauliflower into bite-sized florets. The easiest way is to slice along the base where the florets meet the main stalk, then gently pull apart larger florets by hand. Aim for even sizes so they cook uniformly.
Prepare the Coating
In a small, rimmed sheet pan, combine your coating mixture using 75% panko breadcrumbs and 25% sesame seeds. The flat surface of a pan makes rolling the florets easier than using a bowl.
Make the Batter
In a large bowl, whisk together Greek yogurt and a splash of milk to create a thick batter—just enough to coat the florets without dripping excessively. Start with about 1 cup of Greek yogurt and adjust the milk to reach the desired consistency. Add spices to the batter (paprika, garlic powder, or chili flakes work well) and mix thoroughly.
Coat the Cauliflower
Using tongs, coat each floret evenly in the batter. Transfer each battered floret to the sheet pan with the coating mixture and roll to ensure every side is covered. Place the coated florets directly into your preheated air fryer basket or arrange them on a parchment-lined baking sheet for oven baking.
Bake or Air-Fry
Cook at 400-450°F until the florets are crispy and golden brown, about 12–15 minutes in the air fryer or 20–25 minutes in the oven, flipping halfway through for even crispiness.
Make the Sauce
While the cauliflower is cooking, prepare your maple-soy sauce. In a small pot over medium-low heat, combine maple syrup and soy sauce in a 2:1 ratio (e.g., 100 ml maple syrup to 50 ml soy sauce). Add ground or freshly grated ginger for extra warmth and depth, and season with cracked black pepper to taste.
Thicken the Sauce
In a small bowl, whisk together 1 tablespoon of cornstarch with 2 tablespoons of water to make a slurry. Gradually whisk the slurry into the pot and cook, stirring frequently, until the sauce thickens to a glaze-like consistency. Remove from heat.
Toss and Serve
Once the cauliflower is done, toss the wings in the sauce until fully coated. Serve immediately for the best crunch and flavour. Enjoy as a snack, appetizer, or side dish!
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Ingredients
Directions
Prep the Cauliflower
Using a sharp knife, cut the cauliflower into bite-sized florets. The easiest way is to slice along the base where the florets meet the main stalk, then gently pull apart larger florets by hand. Aim for even sizes so they cook uniformly.
Prepare the Coating
In a small, rimmed sheet pan, combine your coating mixture using 75% panko breadcrumbs and 25% sesame seeds. The flat surface of a pan makes rolling the florets easier than using a bowl.
Make the Batter
In a large bowl, whisk together Greek yogurt and a splash of milk to create a thick batter—just enough to coat the florets without dripping excessively. Start with about 1 cup of Greek yogurt and adjust the milk to reach the desired consistency. Add spices to the batter (paprika, garlic powder, or chili flakes work well) and mix thoroughly.
Coat the Cauliflower
Using tongs, coat each floret evenly in the batter. Transfer each battered floret to the sheet pan with the coating mixture and roll to ensure every side is covered. Place the coated florets directly into your preheated air fryer basket or arrange them on a parchment-lined baking sheet for oven baking.
Bake or Air-Fry
Cook at 400-450°F until the florets are crispy and golden brown, about 12–15 minutes in the air fryer or 20–25 minutes in the oven, flipping halfway through for even crispiness.
Make the Sauce
While the cauliflower is cooking, prepare your maple-soy sauce. In a small pot over medium-low heat, combine maple syrup and soy sauce in a 2:1 ratio (e.g., 100 ml maple syrup to 50 ml soy sauce). Add ground or freshly grated ginger for extra warmth and depth, and season with cracked black pepper to taste.
Thicken the Sauce
In a small bowl, whisk together 1 tablespoon of cornstarch with 2 tablespoons of water to make a slurry. Gradually whisk the slurry into the pot and cook, stirring frequently, until the sauce thickens to a glaze-like consistency. Remove from heat.
Toss and Serve
Once the cauliflower is done, toss the wings in the sauce until fully coated. Serve immediately for the best crunch and flavour. Enjoy as a snack, appetizer, or side dish!
