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Easy Homemade Birds Eye Cauliflower Wings in Air Fryer

Easy Homemade Birds Eye Cauliflower Wings in Air Fryer

What are Birds Eye Cauliflower Wings?

what are birds eye cauliflower wings

Birds Eye cauliflower wings are a delicious and healthy alternative to traditional chicken wings.

Made from cauliflower florets, these wings are coated in a flavorful batter and then cooked in an air fryer until crispy and golden brown.

They are a great option for vegetarians, vegans, or anyone looking to reduce their meat consumption.

How to make Birds Eye Cauliflower Wings in an Air Fryer

To make Birds Eye cauliflower wings in an air fryer, you will need the following ingredients:

- 1 head of cauliflower

- 1 cup of all-purpose flour

- 1 cup of plant-based milk (such as almond milk or soy milk)

- 1 teaspoon of garlic powder

- 1 teaspoon of paprika

- 1/2 teaspoon of salt

- 1/4 teaspoon of black pepper

- 1/4 teaspoon of cayenne pepper (optional, for added heat)

- Cooking spray

Here is a step-by-step guide to making Birds Eye cauliflower wings in an air fryer:

Step 1: Prepare the cauliflower

Start by washing the cauliflower and cutting it into bite-sized florets.

Remove any large stems or leaves.

Step 2: Make the batter

In a large bowl, whisk together the flour, plant-based milk, garlic powder, paprika, salt, black pepper, and cayenne pepper (if using) until smooth and well combined.

Step 3: Coat the cauliflower

Dip each cauliflower floret into the batter, making sure it is fully coated.

Shake off any excess batter and place the coated floret on a plate or baking sheet.

Step 4: Cook in the air fryer

Preheat your air fryer to 400°F (200°C).

Lightly coat the air fryer basket with cooking spray to prevent sticking.

Place the coated cauliflower florets in a single layer in the air fryer basket, making sure they are not touching each other.

Step 5: Air fry

Cook the cauliflower wings in the air fryer for 15-20 minutes, or until they are crispy and golden brown.

Flip the wings halfway through cooking to ensure even browning.

Step 6: Serve and enjoy

Once the cauliflower wings are cooked, remove them from the air fryer and serve immediately.

They can be enjoyed on their own or dipped in your favorite sauce, such as buffalo sauce or ranch dressing.

Why use an Air Fryer?

why use an air fryer

An air fryer is a kitchen appliance that uses hot air circulation to cook food, similar to a convection oven.

It is a healthier alternative to deep frying, as it requires little to no oil to achieve crispy and delicious results.

Air fryers are also convenient and easy to use, making them a popular choice for cooking a variety of dishes, including Birds Eye cauliflower wings.

Benefits of using an Air Fryer

There are several benefits to using an air fryer to make Birds Eye cauliflower wings:

- Healthier cooking method: Air fryers require little to no oil, making them a healthier alternative to deep frying.

This can help reduce the amount of fat and calories in your meals.

- Quick and convenient: Air fryers cook food faster than traditional ovens, making them a time-saving option for busy individuals.

They also require minimal preheating time.

- Versatile: Air fryers can be used to cook a wide range of foods, from vegetables and meats to desserts.

This makes them a versatile appliance for any kitchen.

- Easy to clean: Air fryers are typically non-stick and dishwasher safe, making them easy to clean up after use.

Health Benefits of Birds Eye Cauliflower Wings

health benefits of birds eye cauliflower wings

Birds Eye cauliflower wings offer several health benefits, making them a nutritious addition to your diet:

Low in calories

Cauliflower is a low-calorie vegetable, meaning it contains fewer calories compared to traditional chicken wings.

This can be beneficial for weight management and calorie control.

High in fiber

Cauliflower is rich in dietary fiber, which is important for digestive health and can help promote feelings of fullness.

Including fiber-rich foods in your diet can also help regulate blood sugar levels and support heart health.

Rich in vitamins and minerals

Cauliflower is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium.

These nutrients play a crucial role in maintaining overall health and supporting various bodily functions.

Gluten-free and vegan

Birds Eye cauliflower wings are naturally gluten-free and vegan, making them suitable for individuals with dietary restrictions or preferences.

They can be enjoyed by those following a gluten-free, vegetarian, or vegan diet.

How to Serve Birds Eye Cauliflower Wings

how to serve birds eye cauliflower wings

Birds Eye cauliflower wings can be served in a variety of ways, depending on your preferences.

Here are a few serving suggestions:

As an appetizer or snack

Cauliflower wings make a great appetizer or snack for parties, game nights, or casual gatherings.

Serve them with a selection of dipping sauces, such as buffalo sauce, barbecue sauce, or ranch dressing, for a delicious and crowd-pleasing treat.

In a wrap or sandwich

For a more substantial meal, you can use Birds Eye cauliflower wings as a filling for wraps or sandwiches.

Simply place the wings in a tortilla or bread of your choice, and add your favorite toppings, such as lettuce, tomatoes, and avocado.

With a side of vegetables

Pair Birds Eye cauliflower wings with a side of roasted vegetables or a fresh salad for a well-rounded and nutritious meal.

This combination provides a good balance of flavors and textures.

As a main course

If you prefer a plant-based main course, you can serve Birds Eye cauliflower wings alongside other vegetarian or vegan dishes, such as quinoa salad, roasted sweet potatoes, or grilled tofu.



Birds Eye cauliflower wings are a delicious and healthy alternative to traditional chicken wings.

Made from cauliflower florets and cooked in an air fryer, they are crispy, flavorful, and easy to make.

Whether you are a vegetarian, vegan, or simply looking to incorporate more plant-based meals into your diet, Birds Eye cauliflower wings are a great option.

They offer numerous health benefits, are versatile in serving options, and can be enjoyed by everyone.

So why not give them a try and discover a new favorite dish?

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How do I cook Birds Eye cauliflower wings in an air fryer?

Preheat the air fryer to 400°F. Place the frozen cauliflower wings in the air fryer basket and cook for 10-12 minutes, shaking the basket halfway through cooking. Serve hot.

Are Birds Eye cauliflower wings vegan?

Yes, Birds Eye cauliflower wings are vegan. They are made with cauliflower and a vegan breading, and are free from animal products.

What flavors do Birds Eye cauliflower wings come in?

Birds Eye cauliflower wings come in several flavors, including Buffalo, BBQ, and Garlic Parmesan. They also offer a variety pack with all three flavors.

Asim Akhtar

Asim Akhtar

Asim is the CEO & founder of AtOnce. After 5 years of marketing & customer service experience, he's now using Artificial Intelligence to save people time.

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