Air Fryer BBQ & Hot Wings from Cauliflower [Vegan, No-Oil, Soy-Free]

2018, Year of Wings!

New Years was amazingly relaxing. My favorite thing to do is cook. So this year, instead of my mom doing the cooking as usual, my sister and I gave her a break.We cooked up some delicious and comforting plant based food. On the menu, Cauliflower Wings, fries, and later on very seasoned green beans. We tried 3 flavors for the wings: BBQ, Hot, and Regular Cauliflower Wings.

2017 left with an amazing bang! This very blog was launched, gained followers, and we celebrated the first birthday of my daughter, Rylan. Today is the first day of 2018 and I reflect on the yumminess of the meal we ate in celebration. Though, it wasn’t the food that made the meal perfect, it was the love that surrounded the table. Being in my hometown always brings great laughter, joy, and of course, great food, usually cooked by my mother. This day was different.

Season with the Ancestors in Mind

A lot of people believe that they are unable to give up meat, when it is actually the seasoning that they crave. The trick to making amazing cauliflower wings is to season, season, season. Season without salt first, taste, then add salt lastly to pull it off. Too much salt leads to a lot of problems so try out Ms. Dash salt free seasoning and remember to add salt last. 

Like we say, we shake the seasoning until the ancestors tell us to stop. For the sake of this recipe, I’ve added in measurements for the seasonings. Adjust to your liking.

New Year, No Oil

This year I will be healthier. To do this, I am taking the steps to go as oil-free as possible in my cooking. Using excess oil usually always brings on headaches. So, this year, I’m reducing how much I use severely. Or at least trying my darndest! I also read something that stated, “If you wouldn’t put oil down your drain, why would you pour it in your body?” That question has stayed with me since. The last thing I want to do is clog my arteries.

My dad bought an Air Fryer and we tried it out! At first, he bought a huge Big Boss Air Fryer, which didn’t work. The wings sat in the fryer for 30 minutes and we saw no change. So, he took it back and traded it out for a Farberware Air Fryer. This is the most popular one on the market, and only $69. It worked perfectly. The wings were done in no time! Try it out yourself. If you don’t have an air fryer, cook the wings in the over on 350 degrees.  The next day, I bought a digital 2 lb capacity air fryer for only $39.99 at Wal-Mart! Somehow I got the black Friday price after black Friday!

Air Fried Cauliflower Wings


Main Ingredient

  • 1 Head of Cauliflower


  • 3 Tablespoon Salt Free Seasoning
  • 1/2 Tablespoon Season Salt
  • 1/2 Non-Dairy Original Milk (un-sweet)
  • 1/2 Water
  • 1 Cup Flour


  • 1/2 cup Frank’s Red Hot Sauce
  • 1/2 cup Vegan BBQ Sauce
  • 4 Tablespoons Flour
  • 3 Tablespoons Water

Step One – Process the Cauliflower

Rinse the cauliflower head and chop in half. Remove the green outside leaves and cut the stem from the bottom of both halves. Using your hands, break away little pieces of cauliflower that resemble the size of boneless wings. Cut the stem from the smaller piece without cutting it too much, causing it to lose its base and fall apart. The pieces should resemble regular bite-sized cauliflower pieces that you would see on a salad, with a little less stem.

Step Two

Mix flour, milk, and seasoning in a small bowl. Make it the consistency of pancake batter. Add water to thin. Taste a very small amount. Is it seasoned enough? If not add more. If so, add a little flour and water to tone it back down while keeping the consistency.

Pre-heat Air Fryer on 350 degrees for 5 minutes.

Step Three

Dip the cauliflower piece by piece into the batter mixture and coat evenly around each piece. The wet batter should completely cover the peice. Set aside.

Step Four

Now this is the fun part! Place the wings in the pre-heated air fryer and cook for 10 minutes on 350 degrees in a single layer.

While that is cooking, prepare the sauce.

Step Five

To prepare the sauces, grab two small bowls. In one bowl, combine 3 tablespoons of flour, 3 tablespoons water, and 1/2 cup of BBQ sauce. In the other bowl, combine 1 tablespoon flour and 1/2 cup of hot sauce.

Step Six

Remove cauliflower wings from basket (from Step Four). Carefully dip half of the battered wings in the BBQ sauce, the other half in the hot sauce, and transfer back to the basket.

Optional: leave a few wings without sauce and cook a bit longer for Regular flavor. Eat immediately after frying in batter! Dip in any condiment for extra flavor.

Step Seven

Place wings back in fryer and cook for 5 minutes in a single layer.

After cooking, let cool, transfer to a plate and enjoy!

 BBQ and Hot Caulifower Wings

New Year, New Wings

This New Year, I challenge you to be your best self. This could mean try something new. If you’re not vegan, why not start there? Already vegan? Try another challenge this year, such as my 5 Step Happiness Challenge.


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