Korean BBQ Cauliflower Wings
If you’re on the keto diet and craving something deliciously satisfying, look no further than these Korean BBQ Cauliflower Wings. This recipe combines the rich, spicy flavors of Korean BBQ with the wholesome goodness of cauliflower, making it an irresistible snack or appetizer. Whether you’re hosting a game night or simply want to indulge in something tasty, these wings will surely impress your family and friends.
What makes these cauliflower wings stand out is their crispy texture and bold flavor. Coated in a homemade Korean BBQ sauce, they are a fantastic alternative to traditional chicken wings. Plus, they are low in carbs, high in healthy fats, and packed with flavor, making them perfect for anyone following a keto lifestyle. Get ready to enjoy a guilt-free treat that doesn’t compromise on taste!
Recipe Details
This recipe for Korean BBQ Cauliflower Wings is inspired by the vibrant flavors of Korean cuisine. Cauliflower is a versatile vegetable that has become a staple in the keto diet due to its low carbohydrate content. It serves as a fantastic substitute for grains and starchy vegetables, allowing you to enjoy your favorite dishes without the guilt.
One of the key ingredients in this recipe is almond flour. It’s a great low-carb alternative to regular flour, providing a nutty flavor and a satisfying crunch. Almond flour is also rich in healthy fats and protein, making it an excellent choice for those on a keto diet. Additionally, the grated Parmesan cheese adds a savory depth and enhances the crispiness of the wings.
The homemade Korean BBQ sauce is where the magic happens. It combines soy sauce or tamari, sesame oil, and sriracha for a spicy kick. These ingredients not only bring flavor but also contribute to the overall health benefits. Soy sauce is low in calories and can be used in moderation, while sesame oil is packed with antioxidants and healthy fats. The erythritol sweetener keeps the sauce keto-friendly without the added sugar.
Overall, this recipe is a perfect blend of flavors and textures, making it a delightful addition to your keto meal plan. It’s easy to prepare and can be enjoyed as a snack or served as an appetizer at gatherings. Plus, with just a few simple ingredients, you can whip up a batch of these wings in no time!
The Method
Making Korean BBQ Cauliflower Wings is a straightforward process, but there are some tips to ensure you achieve the best results. Start by preheating your oven to 425°F (220°C). This high temperature is crucial for achieving that crispy texture we all love. Line your baking sheet with parchment paper, which will prevent the wings from sticking and make cleanup easier.
When preparing the cauliflower, make sure to cut it into evenly sized florets. This ensures that they cook uniformly, giving you that perfect crunch. If you have larger pieces, they may take longer to cook, resulting in uneven textures. After cutting, wash the florets thoroughly to remove any dirt or debris.
Next, focus on the breading process. When dipping the cauliflower in the wet mixture, allow excess liquid to drip off. This step is essential because too much moisture can prevent the breading from adhering properly. After coating the florets in the dry mixture, gently press the breading onto the cauliflower to ensure it sticks well. This technique will give you a satisfying crunch after baking.
While the cauliflower is baking, prepare the Korean BBQ sauce. Keep an eye on it as it simmers; stirring occasionally will help prevent burning. The sauce should thicken slightly, which will enhance the flavor when tossed with the wings. After baking, tossing the wings in the sauce while they’re still hot will allow the flavors to meld beautifully.
Variations
Spicy Garlic Cauliflower Wings
If you love a little extra heat, try adding minced garlic and more sriracha to the Korean BBQ sauce. The garlic will infuse the sauce with a robust flavor, while the increased sriracha will give your wings a fiery kick. This variation is perfect for those who enjoy bold flavors and want to spice things up!
Buffalo Cauliflower Wings
For a twist on the classic flavor, consider making Buffalo Cauliflower Wings. Simply replace the Korean BBQ sauce with your favorite buffalo sauce. This variation is just as easy to make and provides a tangy, spicy alternative that pairs well with ranch or blue cheese dressing. Perfect for game day or any casual gathering!
Sweet and Sour Cauliflower Wings
If you prefer a sweeter flavor profile, try creating a sweet and sour sauce. Combine sugar-free ketchup, apple cider vinegar, and a keto-friendly sweetener to achieve that perfect balance of sweet and tangy. This variation is a delightful change and is sure to please those who enjoy a sweeter taste.
Substitutions
There are several ingredient substitutions you can make while still keeping this recipe keto-friendly. If you don’t have almond flour, you can use coconut flour, but remember that coconut flour is more absorbent. You may need to adjust the quantity used, typically using about a quarter of the amount of coconut flour compared to almond flour.
For those who are dairy-free, you can replace the grated Parmesan cheese with nutritional yeast. This will give you a cheesy flavor without the dairy, making it suitable for vegan diets as well. Nutritional yeast is also rich in B vitamins, adding a nutritional boost to your wings.
Lastly, if you’re looking for a gluten-free option, make sure to use tamari instead of soy sauce. Tamari is made without wheat, making it a perfect substitute for those with gluten sensitivities. It still provides that savory umami flavor that enhances the overall taste of the dish.
FAQ
1. Can I air-fry these cauliflower wings?
Absolutely! Air frying is a great option for achieving a crispy texture. Simply cook the cauliflower wings in an air fryer at 400°F (200°C) for about 15-18 minutes, shaking the basket halfway through for even cooking.
2. How do I store leftovers?
Store any leftover wings in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or air fryer to maintain their crispiness.
3. Can I make the sauce ahead of time?
Yes, you can prepare the Korean BBQ sauce in advance. Store it in the refrigerator for up to a week. Just give it a quick reheat before tossing it with the wings.
4. What can I serve with these wings?
These cauliflower wings pair well with a variety of dips such as ranch, blue cheese, or even a spicy mayo. You can also serve them alongside a fresh salad for a complete meal.
5. Are these wings kid-friendly?
Yes! Kids often enjoy the crispy texture and flavorful sauce. You can adjust the spice level in the sauce to make it milder for younger palates. They are a fun and healthy snack that kids will love!
Korean BBQ Cauliflower Wings
Equipment
- Baking sheet
- Parchment paper
- Mixing bowls
- Whisk
- Small saucepan
- Knife and cutting board
Ingredients
- 1 medium head cauliflower (about 2 lbs / 900 g)
- ½ cup almond flour
- ¼ cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- 2 large eggs
- ½ cup unsweetened almond milk (120 ml)
Korean BBQ Sauce
- ¼ cup soy sauce or tamari (for gluten-free)
- 2 tbsp sesame oil
- 2 tbsp sriracha sauce (adjust to taste)
- 2 tbsp erythritol or other keto-friendly sweetener
- 1 tbsp rice vinegar
- 1 tsp grated ginger
- 1 clove garlic minced
- 1 tbsp sesame seeds (optional, for garnish)
- 2 green onions (optional, for garnish)
Instructions
- Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper to prevent sticking.
- Wash the cauliflower and cut it into bite-sized florets. Make sure they’re roughly the same size for even cooking.
- In a mixing bowl, combine the almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well until all the dry ingredients are evenly combined.
- In another bowl, whisk together the eggs and unsweetened almond milk until smooth.
- Dip each cauliflower floret into the wet mixture, allowing excess to drip off. Then, roll it in the dry breading mixture, ensuring each piece is well coated. Place the coated florets on the prepared baking sheet.
- Bake in the preheated oven for 20 minutes, flipping halfway through, until the wings are golden brown and crispy.
- While the cauliflower is baking, prepare the sauce. In a small saucepan over medium heat, combine soy sauce, sesame oil, sriracha, erythritol, rice vinegar, ginger, and minced garlic. Stir well and let it simmer for about 5 minutes until slightly thickened.
- Once the cauliflower wings are done baking, remove them from the oven and toss them in the Korean BBQ sauce until fully coated.
- Return the coated wings to the baking sheet and bake for an additional 5 minutes to set the sauce.
- Remove from the oven, garnish with sesame seeds and chopped green onions if desired, and serve immediately while hot.
