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These teriyaki cauliflower wings are the perfect game day snack to sneak in extra veggies! They’re wrapped in rice paper to make them perfectly crisp while still being gluten free and vegan.

A plate of teriyaki cauliflower wings ready to be enjoyed.

I love chicken wings as much as the next person! Chicken wings aren’t just game day food in my house, they’re one of my families favorite dinners. I’m most definitely not canceling regular ol’ chicken wings, but…. It’s fun to mix it up! 

When I saw the creator, Plant You, make a plant based cauliflower wing, I loved the idea and decided to put my own spin on it. These cauliflower wings are so much more than just cauliflower in a sauce. They’re wrapped in rice paper for a perfectly crisp wing that sneaks in extra veggies.

Why you’ll love these Teriyaki Crispy Cauliflower Wings

  • A vegetable forward  “wing”! I love a chicken wing, but this is a fun take on it that uses vegetables.
  • Great way to switch up game day snacks! Although chicken wings aren’t just for game day in my house, I love that these are a bit unexpected at a game day spread, but still are crisp and delicious.

The Ingredients for Teriyaki Crispy Cauliflower Wings

  • Cauliflower. 
  • Rice Paper. I used this!
  • Avocado Oil.
  • Coconut Aminos, Orange Juice, Rice Vinegar, Coconut Sugar, Arrowroot Starch, Garlic Powder, Ginger Powder, Salt, and Pepper. These ingredients make the teriyaki sauce.
  • Green Onion. Optional for topping. 

How to make Teriyaki Crispy Cauliflower Wings

  • Step One. Steam the cauliflower. 

Photos of a pot of cauliflower before and after steaming.

  • Step Two. Dip the rice paper in water and then wrap each cauliflower piece. Repeat for all cauliflower.
  • Step Three. Crisp the cauliflower wings in a pain.
  • Step Four. Make the teriyaki sauce.
  • Step Five. Top the cauliflower with sauce and toss to coat.

Step by step photos of taking a piece of cauliflower and wrapping in rice paper and cooking it.

Tips & Tricks

  • Eat these fresh. Crispy rice paper doesn’t store well for the next day, so this is definitely one that you should eat fresh.
  • Switch up the sauce. If you’re not feeling the teriyaki flavor, you can simple add your favorite wing sauce to these!

CAN YOU MAKE THESE CAULIFLOWER WINGS IN THE AIR FRYER?

Though I haven’t tested it myself, it should work! I would cook it at 400 F for about 6-8 minutes. However, I find that rice paper crisps better in a pan with enough oil rather than the air fryer.

A set of chopsticks picking up a teriyaki cauliflower wing.

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Teriyaki Crispy Cauliflower Wings (Gluten Free & Vegan)

  • Author: Unbound Wellness
  • Total Time: 35 mins
  • Yield: 5 servings 1x
  • Diet: Gluten Free
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Ingredients

Scale

For the cauliflower

  • 1 head cauliflower, sliced in florets 
  • 10–12 pieces of rice paper
  • 2 tbsp avocado oil
  • Green onion

 

For the teriyaki sauce 

  • 1/3 cup coconut aminos
  • 2 tbsp orange juice
  • 1 tsp rice vinegar
  • 2 tsp coconut sugar 
  • 2 tsp arrowroot starch
  • 1 tsp garlic powder
  • 1 tsp ginger powder 
  • Salt and pepper 

Instructions

  1. Steam the cauliflower florets in salted water for 8 minutes or until fork tender. Drain and allow to cool.
  2. Working with one piece of rice paper at a time either keep the rice paper whole, or cut it in half if you’re using a smaller cauliflower floret. Dip the rice paper in water and place it on a large plate or cutting board. Allow it to sit and allow it to soften for about 15-20 more seconds.
  3. Add a cauliflower floret to the center of the rice paper. Fold the edges of the rice paper until the cauliflower is tightly wrapped. Set aside and repeat for all of the cauliflower.
  4. Heat about 2 tbsp of oil in a pan on med-high heat and add the cauliflower wings, working in batches to not overcrowd the pan. Cook for 2-4 min on each side or until crisp. Set aside and complete with all of the cauliflower.
  5. To make the teriyaki sauce, combine the ingredients in a pot and whisk well. Heat for 3-4 minutes or until thick. Allow to cool slightly.
  6. Add the cooked cauliflower to a bowl and top with teriyaki sauce (reserving some to dip) and toss to coat. Serve with extra sauce on the side and top with green onion.
  • Prep Time: 5 mins
  • Cook Time: 30 mins

Nutrition

  • Serving Size: 1 serving
  • Calories: 219
  • Fat: 6.1g
  • Carbohydrates: 17.7g
  • Fiber: 3.5g
  • Protein: 3.4g