How many servings does this recipe make?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

What ingredients do I need for Healthy Cauliflower Wings - No Deep Fry?

You need 13 ingredients. The key ingredients include: oats Roasted, powder- 1/4 cup, Dry roast whole oats and once cooled grind to fine powder, 1 cauliflower, 1/4 cup rice flour, 1/4 cup corn flour, and more.

Is Healthy Cauliflower Wings - No Deep Fry suitable as vegetarian?

Yes, Healthy Cauliflower Wings - No Deep Fry falls under the Vegetarian category and is a great choice for this type of meal.

How do I store leftover Healthy Cauliflower Wings - No Deep Fry?

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Healthy Cauliflower Wings - No Deep Fry Recipe

Name: Healthy Cauliflower Wings - No Deep Fry
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: oats Roasted, powder- 1/4 cup, Dry roast whole oats and once cooled grind to fine powder; 1 cauliflower; 1/4 cup rice flour; 1/4 cup corn flour; 1/4 cup all purpose flour; 5 teaspoons hot sauce; 2 teaspoons butter; salt to taste; 1 teaspoon chili powder; pepper powder- 1 tsp; 2 teaspoons onion powder; 2 teaspoons garlic powder; 1 cup water

Try this homemade Healthy Cauliflower Wings - No Deep Fry recipe the whole family will love. Made with oats, cauliflower, rice flour and corn flour. Eas…

This Healthy Cauliflower Wings - No Deep Fry relies on simple, everyday ingredients such as cauliflower, rice flour, corn flour and all purpose flour. It comes together quickly and makes 4 servings, at about 111 kcal each. The step-by-step instructions below are written to be easy to follow, even on a busy day.

It's versatile enough for an easy weeknight dinner yet satisfying enough for guests at the weekend. Serve it with your favorite sides, and keep any leftovers for a quick meal the next day.

Updated Jun 30, 2026

Serves 4 Vegetarian

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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Healthy Cauliflower Wings - No Deep Fry

Tips for the best results

Variations & substitutions

My Personal Notes

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