Ingredients

1 Large Cauliflower Cut Into Florets
2 tbsp Olive Oil
60g Plain Flour
120ml Water
1 tsp Garlic Powder
1 tsp Paprika
Salt and Pepper to Taste
100ml Hot Sauce Choose Your Favourite!
1 tbsp Chopped Fresh Parsley, for garnish
1 tbsp Ranch or Blue Cheese Dressing Or Use Sour Cream

Method

Step 1: Prep

Start by washing the cauliflower and cutting it into bite-sized florets. Pat them dry with paper towels to remove excess moisture. They don’t need to be completely dry though.

Step 2: Make the Coating

In a large bowl, mix together the olive oil, flour, water, garlic powder, paprika, salt, and pepper until smooth. The batter should be thick enough to coat the cauliflower pieces without dripping off too much.

Spices with flour and water in a glass bowl on a marble background

Step 3: Coat

Add the cauliflower florets to the batter, tossing them until they’re fully coated. You might want to do this in batches to ensure each piece is evenly covered.

Cauliflower florets coated in a spice and flour coating in a glass bowl

Step 4: Cook

Arrange the coated cauliflower in a single layer on a microwave-safe dish. Microwave on high for about 5-6 minutes, or until the cauliflower is tender. Be sure to check halfway through and rearrange the pieces if necessary to ensure even cooking.

Raw cauliflower wings in a microwave-safe glass dish to cook

These timings are based on a 900w microwave. If you have a lower-wattage microwave, cook them for 8 minutes. For higher-wattages, check the cauliflower after 4 minutes.

Step 5: Add Sauce

Once cooked, carefully remove the cauliflower from the microwave and toss it in the hot sauce until well coated. You’ll need to use a hot sauce you’re a fan of and one you know is the right spice level for you.

Cooked cauliflower wings, coated in a hot sauce in a glass dish

Step 6: Garnish

Garnish with chopped parsley and serve immediately with your choice of ranch, blue cheese dressing or sour cream for dipping.

Microwave cauliflower wings garnished with fresh herbs on a black plate

Tweaks

Add Crunch For an added crunch, sprinkle some breadcrumbs over the coated florets before microwaving. Though not traditional for microwave cooking, it can add a nice texture.
Add Cheesiness Sprinkle nutritional yeast over the cauliflower wings before serving. This adds a cheesy, nutty flavour.

Substitutes

Adjust the Heat Feel free to adjust the heat level by using a milder or spicier hot sauce. Adding a bit of honey to the hot sauce can also create a delicious sweet and spicy glaze.
Go Gluten-Free Swap the plain flour for a gluten-free alternative to make this dish suitable for those avoiding gluten.

Storage

In the Fridge Place cooled cauliflower wings in an airtight container and store for up to 3-4 days in the fridge. Reheat in the microwave or oven until warm.

In the Freezer Freeze cooled wings on a baking sheet, then transfer to a freezer bag. Freeze for up to 2 months. Reheat from frozen, adjusting cooking time as needed.

Tips

Coat Evenly: When tossing the cauliflower in the batter, use your hands or tongs to make sure each floret is thoroughly and evenly coated. This ensures a consistent texture and flavour in every bite.

Avoid Overcrowding: Microwave the cauliflower in batches if necessary to avoid overcrowding the dish. Overcrowded florets won’t cook evenly and may end up steamed rather than getting that slightly crispy texture.

Pierce the Cauliflower: Before cooking, lightly pierce the thicker parts of the cauliflower florets with a fork. This helps heat penetrate the florets more evenly, ensuring they cook through without becoming too soft.

Allow to Rest: After microwaving, let the cauliflower wings sit for a minute or two. This rest period allows the heat to be distributed evenly, finishing the cooking process and making them easier to handle.