Fresh cauliflower is breaded and air fried, then tossed in a delicious sweet and sour sauce. The best part is this recipe is ultra healthy. Get your dose of fiber in this oil and refined sugar free recipe.
Sweet and Sour Cauliflower: A Better For You Version
So we all went crazy over “cauliflower wings” or “fried cauliflower” as an appetizer at our favorite restaurant. Why wouldn’t we? They made for a great substitute for chicken wings at a fraction of the calories. We were eating our veggies right? We were eating CAULIFLOWER after all!
Weeeelllll…..ok. Let’s unpack a few things here. Fried cauliflower does have significant health advantages to its cluck-less counterpart. But is there an even better way to enjoy this delightful bite sized dish? Before we get to that, let’s have a little lesson on fried chicken wings vs. fried cauliflower… things.
When comparing fried cauliflower to boneless chicken wings, there are several potential health advantages associated with cauliflower:
- Lower in Calories: Cauliflower is significantly lower in calories compared to chicken. While the exact calorie content can vary depending on preparation and portion size, cauliflower generally contains fewer calories than chicken. This can be beneficial for individuals looking to reduce calorie intake for weight management or other health reasons.
- Higher in Fiber: Cauliflower is a good source of dietary fiber, which is essential for a healthy digestive system. Fiber helps regulate bowel movements, promotes satiety, and can contribute to better overall gut health. Chicken wings, particularly when fried, do not provide the same fiber content.
- Rich in Nutrients: Cauliflower is packed with various nutrients, including vitamins C, K, and B6, as well as folate, potassium, and manganese. These nutrients play important roles in supporting immune function, bone health, and overall well-being. While chicken does provide some vitamins and minerals, cauliflower offers a wider range of beneficial nutrients.
- Vegetarian and Vegan Option: One of the notable advantages of fried cauliflower wings is that they can cater to individuals following vegetarian or vegan diets. This makes them a suitable alternative for those who prefer plant-based options or have dietary restrictions related to meat consumption.
- Potential Lower Fat Content: When cauliflower is fried properly, it can achieve a crispy texture without absorbing excessive amounts of oil. In contrast, fried chicken wings often contain higher levels of fat due to the nature of the chicken skin and frying process. Choosing fried cauliflower wings can be a way to reduce overall fat intake.
It’s worth noting that the health benefits of fried cauliflower can vary based on the specific preparation method and ingredients used. For example, the overall healthiness of cauliflower wings can be influenced by the batter or breading used and the type and amount of oil used for frying. Nonetheless, when compared to traditional boneless fried chicken wings, fried cauliflower can offer certain advantages in terms of lower calories, higher fiber content, a range of nutrients, and suitability for vegetarian or vegan diets.
Let’s Step It Up A Notch
So we can see that fried cauliflower has its advantages. But what if we stepped it up a notch? What if we took out the excessive amounts of oil…or…any oil for that matter, and simply air fried the cauliflower? We could potentially cut out tons of fat and calories without sacrificing taste. Air frying cauliflower offers advantages in terms of reduced calorie and fat content, retained nutrients, and potentially lower risk of certain health issues compared to deep frying. So now, think deep fried chicken wing? Or air fried cauliflower wing…um…thing? You get the point.
How To Make Air Fried Cauliflower Taste Good
The secret is in the sauce! You can dress up air fried cauliflower in so many different ways! Try my delicious Air Fried Cauliflower Vegan/Gluten Free. It goes so well with my No Oil Ranch. This is a dairy free, healthy version of everyone’s favorite dressing.
You could dress up your cauliflower in a tangy BBQ sauce or even a spicy buffalo sauce. Today though, we are going to make a perfect sweet and sour sauce. This sauce is so healthy that you don’t have to feel guilty about eating the whole bowl.
Sweetened with dates and pineapple this sauce is paired with some tangy tomato sauce and nutritious apple cider vinegar. I bread it in some cornstarch and seasoned breadcrumbs, then air fry. When the cauliflower is slightly crisp, I take it out and toss it with the sweet and sour sauce. Then I air fry it again for a few more minutes to make the sauce nice and sticky. Serve over rice with some sliced green onion and you have a meal all its own.
I hope you think this recipe tastes as good as I do. Let me know in the comments! Happy eating!
~Lora
Sweet and Sour Cauliflower
Ingredients
For The Cauliflower
- 1 head cauliflower chopped into flouretts
- ¾ cup cornstarch
- 1 cup flour (I used almond flour)
- ½ cup plant milk
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon celery salt
- ½ teaspoon pepper
- ¼ teaspoon cayenne pepper (optional)
For The Sauce
- 1 medium onion chopped
- 1 green pepper cut into chunks
- 1 20oz can crushed pineapple with juice
- 1 Tbsp cornstarch
- 6 pitted medjool dates
- 1 8oz can tomato sauce
- ½ cup apple cider vinegar
- 2 Tbsp soy sauce
- 1 teaspoon garlic powder
- 6 green onions chopped
Instructions
- Pour milk into a bowl.
- Combine cornstarch, flour, and spices in a seperate bowl and whisk together.
- Dip the cauliflower pieces into the milk mixture, then into the flour mixture. Place in the air fryer basket. You may need to air fry in batches.
- Spray coated cauliflower lightly with some avocado oil or olive oil if desired.
- Air fry at 390° for 20 minutes shaking halfway. At this point you may wish to lightly spray with oil again.
- Meanwhile, add sauce ingredients using only half of the pineapple, to a high speed blender. Blend until smooth. Set aside.
- Fry onions and peppers in a large pan for 5-6 minutes or until soft.
- Pour in blended sauce ingredients and the other half of the can of pineapple and stir until combined. Simmer on low for 5-6 minutes or until sauce begins to thicken.
- When cauliflower is done, transfer to the saucepan and coat with sauce. You will need to do this in batches.
- Place sauced cauliflower back into the air fryer, and cook at 390° for another 15 minutes shaking halfway in-between.
- Serve over rice and top with green onions and crushed red pepper flakes.
Nutrition
