Crispy baked cauliflower wings get a makeover with this healthy tempura batter recipe and a lightly sweet glaze. YUM. These are incredible and such an easy-to-make recipe. There is a gluten-free recipe option that is equally delicious as the original. These are baked in the oven on a bakign sheet but you can also make them in an air-fryer if you have one. This might just become your favorite air-fryer recipe and it will certainly rival any air-fryer cauliflower recipe you’ve tried before!


1/2 head of cauliflower, cut into small florets

1/2 C. flour (or substitute 1/2 C. cassava flour for gluten free)

1/4 C. cornstarch (or substitute 3 T. almond flour for gluten free)

1/4 t. baking powder


4-7 T. unflavored seltzer

2 T. olive oil

Cooking spray

1 T. apricot preserves

Preheat oven to 500 degrees on convection, if possible.

Place the cauliflower in a microwave safe dish, add 1/4 C. water and microwave for 1.5-2 minutes until just slightly tender. This par cooks the cauliflower so it is more tender out of the oven (if you prefer, you can lightly balcnh it in a pot of salted water as an alternative or begin with raw cauiflower but I find this approach easy and fast without much clean-up). Strain off water and set aside.

Meanwhile, in a small bowl, combine the flour (or cassava flour and the next two ingredients. Add a pinch of salt and add 4 T. seltzer stirring with a fork. The gluten free version tends to need a little more liquid. Add more as necessary until the consistency is like a thin pancake batter. You do not want it to be too think but you also do not want it to me too runny. Also, keep the batter cold if you do not use it right away.

Lightly coat a baking sheet with the olive oil (I also like to line the baking sheet with tin foil for easy cleanign before oiling). If you are using an air fryer you can just use cooking spray here.

Place the par-cooked cauliflower florets in the batter and coat completely. Use a slotted spoon to remove and really let any excess batter fall back intot he bowl. You do not want to have puddles of batter forming beneath the cauliflower as it cooks in the oven.

gluten free tempura batter for cauliflower wings

Place the strained batter dipped cauliflower on the oiled baking sheet and lightly spray the tops of the cauliflower with cooking spray so that they have a slight coating on top. Place the pan in the oven and bake for about 10 minutes or until crispy with lightly browned edges. Spirnkle lightly with salt and remove from the pan carefully with a spatula. Using a brush lightly brush the apricot preserves over the tops of the cauliflower. You do not need much. The preserves adds just a smidge of sweetness that adds great flavor. Though these are not crisphy cauliflower wings with hot sauce they do not disappoint. Serve them hot and enjoy.

This is a healthy recipe that kids will also love. I seriously could eat these everyday. If you are looking for easy healthy recipes and want to have more of a plant-based diet, then this recipe for crispy baked cauliflower wings is for you! For more healthy plant-forward recipes click here.

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