Sticky Honey Garlic Cauliflower Wings

If you’re looking for a crowd-pleasing appetizer or a deliciously satisfying snack, Sticky Honey Garlic Cauliflower Wings are about to become your new favorite. These crispy, tender cauliflower florets are coated in a perfectly balanced sticky sauce that’s sweet, garlicky, and just a little bit spicy. Whether you’re vegan-curious, love a good vegetable upgrade, or just want a fun twist on classic wings, this recipe hits all the right notes. Plus, they’re baked instead of fried, making them a lighter yet still indulgent treat. Ready to dive into making these irresistible bites? Let’s go!

Why Sticky Honey Garlic Cauliflower Wings is Worth Your Time

Cauliflower has been having a serious moment for good reason—it’s versatile, healthy, and soaks up flavors beautifully. Transforming it into wings is a genius way to enjoy the crunch and satisfaction of traditional wings without the meat. The sticky honey garlic glaze is the real star here, combining the floral sweetness of honey with the umami punch of soy sauce, the zing of vinegar, and a fragrant mix of garlic and ginger. These wings make a perfect appetizer for game day, a shareable party snack, or even a quick weeknight dinner. Plus, you’ll love how crispy they get thanks to the whole wheat panko breadcrumb coating seasoned with paprika, chili, and garlic powders.

If you love dishes with bold, crave-worthy flavors, you might also enjoy my Honey Garlic Chicken Pasta that carries the same sweet-savory profile but with a comforting pasta twist.

Ingredients at a Glance

• Cauliflower: 1 head, cut into florets
• Eggs: 2, for the batter
• Whole wheat panko breadcrumbs: 1 1/2 cups, for a crispy crust
• Seasonings for coating: 1 tsp paprika, 1/2 tsp chili powder, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, 1/4 tsp pepper
• Sticky honey garlic sauce: 1/3 cup honey, 3 Tbsp lower sodium soy sauce, 1 Tbsp rice vinegar, 4 cloves garlic (minced), 1 tsp fresh grated ginger, 1 Tbsp cornstarch
• Optional toppings: sesame seeds, green onions
• Garlic yogurt dip: 3/4 cup Greek yogurt, 1 1/2 Tbsp adobo sauce from chipotle peppers, 1/2 Tbsp lemon juice, 1 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried dill, 1 tsp fresh or dried chives, 1 tsp dried parsley, 1/4 tsp salt, 2 to 3 Tbsp water (to thin)

What You’ll Need (Gear)

• Baking sheet: For roasting the cauliflower wings to crispy perfection.
• Mixing bowls: At least two, one for the egg wash and one for the breadcrumb mixture.
• Whisk: To beat the eggs and cornstarch slurry smoothly.
• Small saucepan: To cook the sticky honey garlic sauce.
• Spatula or tongs: For tossing and coating the cauliflower in sauce.
• Measuring cups and spoons: For precise seasoning and sauce balance.
• Cooling rack (optional): To help the cauliflower wings stay crispy after baking.

Mastering Sticky Honey Garlic Cauliflower Wings: How-To

Step 1: Prep Your Cauliflower

Start by washing and cutting 1 head of cauliflower into bite-sized florets. Aim for uniform pieces so they cook evenly. Pat dry with a paper towel to remove excess moisture, which helps the coating stick better.

Step 2: Make the Coating Mix

In a large bowl, whisk together 2 eggs until smooth. In a separate bowl, combine 1 1/2 cups whole wheat panko breadcrumbs with 1 tsp paprika, 1/2 tsp chili powder, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, and 1/4 tsp pepper. This flavorful breadcrumb mix will give your cauliflower wings a beautiful crunch and color.

Step 3: Coat the Cauliflower

Dip each cauliflower floret first into the egg wash, letting excess drip off, then dredge thoroughly in the breadcrumb mixture. Place coated florets on a baking sheet lined with parchment or a lightly greased cooling rack to help air circulate and crisp the bottoms.

Step 4: Bake Until Crispy

Preheat your oven to 425°F (220°C). Bake the coated cauliflower for 25-30 minutes, flipping halfway through, until golden brown and crispy. Keep an eye on them so they don’t burn but develop a nice crunch.

Step 5: Prepare the Sticky Honey Garlic Sauce

While the cauliflower bakes, whisk together 1/3 cup honey, 3 Tbsp lower sodium soy sauce, 1 Tbsp rice vinegar, 4 cloves minced garlic, and 1 tsp fresh grated ginger in a small saucepan. In a separate bowl, mix 1 Tbsp cornstarch with a splash of water to create a slurry. Bring the sauce mixture to a simmer over medium heat, then whisk in the cornstarch slurry. Cook for 2-3 minutes until thickened and glossy. Remove from heat.

Step 6: Toss Cauliflower in Sauce

Once the cauliflower wings are crispy and out of the oven, transfer them to a large bowl. Pour the sticky honey garlic sauce over them and toss gently to coat every piece evenly. The sauce will cling beautifully to the crispy exterior.

Step 7: Make the Garlic Yogurt Dip

In a small bowl, combine 3/4 cup Greek yogurt with 1 1/2 Tbsp adobo sauce from chipotle peppers, 1/2 Tbsp lemon juice, 1 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried dill, 1 tsp fresh or dried chives, 1 tsp dried parsley, and 1/4 tsp salt. Add 2 to 3 Tbsp water to thin to your preferred consistency. This cool, creamy dip balances the sticky wings perfectly.

Step 8: Garnish and Serve

Sprinkle the wings with optional sesame seeds and chopped green onions for extra crunch and color. Serve immediately alongside the garlic yogurt dip for dunking.

Substitutions by Category

• Cauliflower: Broccoli florets can be a great alternative for a slightly different texture and flavor.
• Eggs: Use a flax egg (1 tbsp ground flaxseed + 3 tbsp water) for an egg-free version.
• Panko Breadcrumbs: Regular breadcrumbs or crushed cornflakes can work too, though the texture will be slightly different.
• Honey: Maple syrup or agave nectar are good plant-based sweeteners that work well in the sauce.
• Soy Sauce: Tamari or coconut aminos offer gluten-free alternatives.
• Greek Yogurt Dip: Use a dairy-free yogurt if preferred, or swap the dip for a simple ranch or blue cheese dressing.

Slip-Ups to Skip

• Don’t overcrowd the baking sheet; this prevents the cauliflower from crisping properly.
• Make sure to pat dry the cauliflower before breading to avoid soggy wings.
• Don’t skip flipping the florets halfway through baking for even crisping.
• Don’t add the sauce before baking—the wings will get soggy. Always toss after baking.
• Watch the sauce carefully when thickening; cornstarch can clump if added too quickly.

Leftovers & Meal Prep

Leftover Sticky Honey Garlic Cauliflower Wings are best stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a baking sheet and warm in a 375°F oven for 8-10 minutes to regain crispiness. Avoid the microwave if you want to keep the coating crunchy.

For meal prep, you can bake the cauliflower wings and prepare the sauce separately. Toss them just before serving. The garlic yogurt dip can be made up to 2 days in advance and kept chilled.

Questions People Ask

Can I make these wings gluten-free?

Absolutely! Swap the whole wheat panko breadcrumbs for gluten-free panko or crushed gluten-free cereal. Make sure your soy sauce is gluten-free tamari or coconut aminos to keep the dish entirely gluten-free.

Is there a vegan way to make these cauliflower wings?

Yes! Replace the eggs with a flax or chia egg, and swap honey with maple syrup or agave nectar for the sauce. Use a plant-based yogurt for the dip to keep it vegan-friendly.

Can I air fry these instead of baking?

Definitely! Air frying at 400°F for about 15-20 minutes works well to achieve a crispy texture. Shake the basket halfway through to ensure even cooking.

What can I serve with these Sticky Honey Garlic Cauliflower Wings?

They’re fantastic with crunchy veggies and dips, or alongside a fresh salad. For a heartier meal, pair them with a comforting pasta dish like the Creamy Garlic Shrimp Pasta to balance the flavors and textures.

Desserts to Finish

• Lemon Bars – Bright and tangy, a perfect palate cleanser.
• Chocolate Avocado Mousse – Rich, creamy, and guilt-free.
• Apple Crisp – Warm and cozy with a crunchy topping.
• Berry Parfait – Fresh berries layered with yogurt and granola.

Before You Go

Sticky Honey Garlic Cauliflower Wings are a game changer for anyone craving a crunchy, flavorful bite without the fuss. This recipe is approachable, packed with flavor, and perfect for sharing. Whether you’re entertaining friends or just treating yourself, these wings deliver that crave-worthy sticky glaze and satisfying crunch every time.

Don’t forget to grab your ingredients and gear before you start, and remember to serve them fresh and crispy for the best experience. Once you’ve mastered this recipe, you’ll want to try similar crowd-pleasers or bring these wings to your next potluck—trust me, they disappear fast!

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