Your Diet Expert

There’s something wildly satisfying about turning humble cauliflower into something that tastes like wings — and this Spicy Sesame Cauliflower Wings recipe does just that. Crispy coated florets get tossed in a sticky, umami-packed sesame glaze with a touch of heat — perfect for healthy eaters, keto/low-carb followers, and fitness lovers who want a flavorful snack or appetizer without the carbs.

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What makes these Spicy Sesame Cauliflower Wings stand out

• Texture play — crunchy, well-seasoned coating on the outside and soft, almost meaty cauliflower on the inside.
• Sweet + spicy + toasty sesame — the glaze balances umami tamari (or coconut aminos) with sesame oil, ginger, and a keto-friendly sweetener for that irresistible glaze.
• Time-smart & hands-off — you can bake or air-fry these; both options are mostly hands-off and great for meal prep.
• Diet friendly — with sensible swaps (pork-rind coating), this becomes very low net-carb and keto-compatible while still satisfying that “wing” craving.

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Personal blogger note

The first time I made these, I brought a bowl to a family game night — and nobody guessed there was cauliflower under that glaze. I keep the sauce a bit hotter for myself, and it’s become my go-to when guests ask for something crunchy and shareable.

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Equipment (and why each item matters)

• Sharp chef’s knife & sturdy cutting board — to cut a head of cauliflower into even bite-sized florets; uniform pieces bake and crisp evenly.
• Large mixing bowls (2) — one for whisking eggs/sauce, one for mixing the coating. Separating wet and dry prevents soggy coatings.
• Baking sheet + wire rack (if baking) — a rack elevates florets so hot air circulates all around for better crisping; the sheet catches drips.
• Air fryer (optional) — if you own one, it gives the crispiest results with less oil and less time. I use it for smaller batches.
• Silicone spatula / tongs — for flipping and tossing florets without tearing the coating. Tongs make tossing in glaze effortless.
• Small saucepan — to make and reduce the sesame glaze so it becomes sticky and glossy.
• Measuring spoons & kitchen scale — for accuracy; important when optimizing for low-carb.
• Parchment paper or silicone mat — prevents sticking and makes cleanup quick.

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Ingredients with substitutions (what matters and why)

Yields: 4 servings (appetizer / snack)

For the cauliflower wings

• 600 g cauliflower florets (about 1 medium head) — the base: low-carb, high-fiber, and great at soaking up flavor.
• 2 large eggs (≈100 g) — bind the coating and help it adhere to the florets. Swap: aquafaba (chickpea liquid) for egg-free option (less crisp).
• 80 g almond flour (≈3/4 cup) — the main dry coating: gives crunch and is low in net carbs. Lower-carb swap: 80 g crushed pork rinds (zero-carb) for strict keto and even crispier texture.
• 30 g grated Parmesan (optional, ≈ 1/4 cup) — adds umami and helps form a crisp crust. Swap: nutritional yeast for dairy-free umami (adds protein).
• 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp smoked paprika, 1 tsp fine salt, black pepper to taste — simple spices that build the savory backbone.
• 2 tbsp olive oil (for tossing; optional) — helps browning in the oven. Air-fryer users: omit or use a light spray.

For the Spicy Sesame Glaze

• 45 ml tamari or low-sodium soy sauce (3 tbsp) — umami and salt. Soy-free swap: coconut aminos (slightly sweeter).
• 15 ml sesame oil (1 tbsp) — toasted sesame flavor; a little goes a long way.
• 15 ml rice vinegar (1 tbsp) — brightens and balances the glaze.
• 15 g allulose or 10 g erythritol + splash of water — keto sweetener to make a glossy sticky finish (allulose caramelizes better; erythritol can recrystallize — still fine). No sweetener: use a touch more vinegar and a pinch of xanthan gum to thicken.
• 1 tbsp grated fresh ginger + 2 cloves garlic minced — freshness and bite.
• ½–1 tsp chili paste or sugar-free sriracha — level of heat; adjust to taste.
• 1 tsp xanthan gum (optional, for thickening; use tiny pinch) — thickens quickly (use sparingly).
• 2 tbsp toasted sesame seeds — for garnish and crunchy sesame notes.
• 2 tbsp chopped green onions — for freshness and color.

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Step-by-step cooking process — clear, friendly, and detailed

Note: I give both oven and air-fryer paths. Read both and pick what fits your kitchen.

1) Prep

1. Preheat oven to 220°C / 425°F (if baking). If using an air fryer, preheat to 200°C / 400°F.
2. Line a baking sheet with parchment and place a wire rack on top (for oven). This keeps cauliflower elevated for even crisping.

2) Break the cauliflower

3. Wash and dry the cauliflower. Cut into even, bite-sized florets (aim for 2–3 cm pieces). Pat them dry with paper towels — excess moisture prevents crunch.

3) Make the dry coating

4. In a shallow bowl, combine 80 g almond flour, 30 g grated Parmesan, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp smoked paprika, 1 tsp salt, and a few grinds of black pepper. Mix well.

4) Egg wash & coat

5. In another bowl, whisk the 2 eggs until uniform. (If using an egg-free swap, use aquafaba or a mix of almond milk + 1 tbsp ground flax.)
6. Working in batches, dip florets into the egg wash, letting excess drip off, then press into the almond flour mixture so they are well coated. Place coated florets on the rack-lined sheet (or in the air-fryer basket) in a single layer — don’t overcrowd.

Pro tip: Press the coating firmly onto each floret — this helps form a crisp crust instead of flaky crumbs.

5) Crisping (oven method)

7. Lightly spray or brush the coated florets with 1–2 tbsp olive oil. Bake on the middle rack for 18–22 minutes, flip each floret halfway through, and bake until golden and crisp (edges browned). If using a convection oven, reduce time by 3–4 minutes and check early.

5b) Crisping (air-fryer method)

7b. Place coated florets in the preheated air fryer in a single layer (you’ll likely need 2 smaller batches). Air fry 10–12 minutes at 200°C / 400°F, shaking the basket once halfway through, until evenly crisp and golden.

6) Make the Spicy Sesame Glaze while they crisp

8. In a small saucepan over medium heat, combine 45 ml tamari, 15 ml sesame oil, 15 ml rice vinegar, 15 g allulose (or erythritol), 1 tbsp grated ginger, 2 cloves minced garlic, and ½–1 tsp chili paste. Stir and bring to a gentle simmer.
9. If you want a thicker glaze, whisk in a tiny pinch (~1/8 tsp) of xanthan gum while whisking vigorously (it thickens fast). Simmer for 1–2 minutes until glossy. Taste and adjust — more chili for heat, more sweetener for balance. Remove from heat and stir in 1 tbsp toasted sesame seeds.

Safety note: If using erythritol, avoid long high-heat reductions — it can recrystallize when cool. Allulose behaves more like sugar for glaze.

7) Toss & finish

10. When cauliflower is crisp, transfer florets to a large bowl. Pour the warm glaze over the florets and gently toss with tongs so each piece gets a glossy coating. If you prefer the coating set and extra sticky, place coated florets back in the oven or air fryer for 2–3 minutes to caramelize the glaze and re-crisp.

8) Garnish & serve

11. Transfer to a serving platter. Sprinkle with 2 tbsp toasted sesame seeds and 2 tbsp chopped green onions. Serve immediately with a side of sugar-free ranch or a simple cucumber-yogurt dip.

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Health & nutrition insights

• Cauliflower provides fiber and vitamins while keeping carbs modest compared with grain-based snacks.
• Almond-flour coating supplies healthy monounsaturated fats and keeps the dish lower in net carbs than breaded alternatives.
• Using pork rinds as a coating reduces net carbs further — great for strict keto.
• Tossed lightly in sesame oil and tamari, these wings are high in flavor and satisfying fats that support satiety after workouts or between meals.

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Nutrition breakdown — estimated (per serving)

Note: These are estimates based on the ingredient weights used in the recipe and standard nutrition tables. Erythritol/allulose counted as 0 net carbs. If you choose pork-rind coating, net carbs drop substantially — see substitution note below.

Recipe total (whole batch) — approximate totals:

• Calories: ~1,409 kcal
• Protein: ~59 g
• Fat: ~110 g
• Total carbs: ~62.5 g
• Fiber: ~23.7 g
• Net carbs (whole): ≈ 38.8 g

Per serving (4 servings) — approximate (rounded):

• Calories: ≈ 352 kcal
• Protein: ≈ 14.8 g
• Fat: ≈ 27.5 g
• Total carbs: ≈ 15.6 g
• Fiber: ≈ 5.9 g
• Net carbs: ≈ 9.7 g

Strict keto swap (pork rind crust) — estimated net carbs per serving can fall to ~3–4 g depending on exact quantities, because pork rinds contribute negligible carbs.

I recommend tracking with your brand labels if you’re targeting strict keto macros — I can recalc to brand specifics if you want.

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Serving + pairing ideas

• Keto ranch or yogurt dip — keeps it low-carb and adds cooling contrast to the spice.
• Cucumber-mint salad — bright, hydrating, and balances the richness.
• Cauliflower rice or shirataki noodles — make it a fuller meal.
• Party appetizer: double the batch and serve on a platter with toothpicks for game day.

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Storage & meal-prep tips

• Fridge: Store in an airtight container for up to 3 days. Keep glaze separate if you prefer to re-crisp later.
• Freeze: Not ideal; texture suffers. If you must, flash-freeze on a tray, then bag (up to 1 month). Reheat in air fryer or oven to re-crisp.
• Reheat: For best texture, reheat at 180°C / 350°F in the oven for 6–10 minutes or 3–5 minutes in an air fryer. Avoid microwave — the coating will go soggy.

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FAQ — natural questions readers will Google

Q: Are cauliflower “wings” keto?
A: They can be — depending on the coating and glaze. Use pork rinds (zero-carb) or a very small amount of almond flour plus erythritol/allulose and you’ll keep net carbs low. The recipe as written is moderate-carb (~9.7 g net carbs/serving).

Q: Can I make them vegan/dairy-free?
A: Yes. Use aquafaba instead of eggs, nutritional yeast in place of Parmesan, and coconut aminos for tamari. The texture will differ slightly.

Q: Can I freeze them?
A: You can, but they’ll lose some crispness. Recrisp in an air fryer for best results after thawing.

Q: How can I make these less spicy?
A: Reduce or omit the chili paste and add a touch more rice vinegar or a splash of avocado oil for balance.

Q: Is air-frying better than baking?
A: Air-frying gives quicker, evenly crisp results with less oil; baking works well for larger batches and relies on the wire rack for airflow.

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Recipe Details (quick facts)

• Prep Time: 15 minutes
• Cook Time: 10–22 minutes (air fryer 10–12 min; oven 18–22 min)
• Total Time: ~35–40 minutes (including sauce)
• Course: Appetizer / Snack / Light Dinner
• Cuisine: Asian-inspired / Healthy / Low-Carb Option
• Servings: 4 (as appetizer)
• Calories: ≈ 352 kcal per serving (see nutrition notes)

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Closing note

These Spicy Sesame Cauliflower Wings are proof you don’t need breading or deep frying to get big flavor and satisfying crunch. Try the pork-rind crust for strict keto, or keep the almond-flour version for a slightly nuttier finish — either way, they’re snackable, shareable, and surprisingly indulgent without the carb hangover. Go on — make a batch and wow your guests.