Kentucky Friend Cauli Wings – LETE ACTIVE
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Kentucky Friend Cauli Wings

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Kentucky Friend Cauli Wings

Prep Time 15 minutes
Cook Time 12 minutes
Servings 4 people
Calories 379 kcal
Author Buffy Ellen


Cauli Wings

  • 1 cauliflower cut into florets
  • 2 cups of water
  • 1 1/2 cup chickpea flour 
  • 2 tomato (or 1/2 red capsicum)
  • 1 onion
  • 6 cloves garlic
  • 2 tbsp tapioca flour (arrowroot or cornflour)
  • 3 tsp smoked paprika
  • 3 tsp sea salt
  • 2 tsp baking powder
  • 2 tsp chilli powder or 1/2 red chilli. Add more if you like a kick
  • 1 drop liquid smoke

Lemon Garlic Aioli

  • 1/2 cup cashews (or watermelon, sesame, sunflower seeds)
  • 1/2 cup of water
  • 1 cloves garlic
  • 1 tbsp sesame seeds
  • 1/2 tsp sea salt
  • 1/2 lemon (including zest)


Cauli Wings

  1. Preheat oven to the highest setting (you want it be really hot when you put your wings in so they come some crunchy). Add all the ingredients (minus the cauliflower and sesame seeds)  in a blender, and blitz until smooth and creamy. Add the mixture and the cauliflower into a bowl. Grease a non-stick tray with avocado oil. Place the florets in, making sure there is a bit of space between each of them and they are not touching. Sprinkle over sesame seeds and bake for 12 minutes or until they are crispy and golden brown.

Lemon Garlic Aioli

  1. Add all the ingredients in a blender. Blitz until smooth. Serve as a side with the Kentucky Fried Cauliflower Wings and your choice of salad. Enjoy!

Recipe Notes

  • Make the aioli ahead of time and leave it overnight to fully set in the fridge. Although it still taste just as delicious when made, the aioli thickens when cooled and goes perfect with the freshly oven roasted cauli wings. 
  • It's so important to make sure that your oven temperature is really high when the florets go in. This is what will make them super crispy...and no opening the oven for taste testers either (I know it's tempting).
  • Use the leaves and stalks of the cauliflower as well. No waste.

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