Cauliflower wings have exploded in popularity in recent years as more people adopt plant-based diets or look to reduce their meat consumption. While chicken wings remain a staple bar food, cauliflower wings provide a vegetarian and often lower calorie alternative that replicates the crispy, saucy experience of traditional wings. But with so many restaurants and brands offering their own versions of cauliflower wings, who exactly is making them?
The Rise of Cauliflower Wings
Cauliflower wings are typically made by coating cauliflower florets in a spiced breading or batter before baking or air frying them until crispy. The cooked cauliflower is then tossed in a sticky sauce like buffalo, barbecue, teriyaki, or ranch dressing. This preparation method mimics the texture and flavor profile of deep fried chicken wings coated in sauce.
The concept of vegetable-based “wings” dates back decades, but cauliflower wings saw a particular surge starting around 2015. Interest in plant-based eating was growing, and cauliflower had become trendy as a low-carb substitute for higher carbohydrate vegetables like potatoes. Recipes for baked buffalo cauliflower wings went viral online as more home cooks experimented with the dish.
Restaurants also started adding cauliflower wings to their menus as a vegan, vegetarian, and gluten-free option alongside traditional chicken wings. The dish allowed restaurants to cater to diners with dietary restrictions or preferences for meatless meals. Large chains like Applebee’s began offering cauliflower wings to appeal to changing consumer tastes.
Pre-Made Cauliflower Wings
As the cauliflower wing trend grew, packaged frozen and refrigerated versions also emerged in grocery stores. These pre-made cauliflower wings offered convenience for home cooks who wanted to skip battering and baking the vegetable themselves.
Some of the major brands producing packaged cauliflower wings include:
- Green Giant – Offers frozen battered cauliflower wings in flavors like buffalo and barbecue.
- Tyson – Markets frozen ready-to-cook cauliflower wings under the Raised & Rooted brand in original and Nashville hot flavors.
- Foster Farms – Sells frozen unbreaded cauliflower wings that consumers coat in their own breading and bake.
- Trader Joe’s – Carries frozen cauliflower florets that can be prepared as wings in original or buffalo style batters.
- Aldi – Their Earth Grown line has frozen cauliflower wings in buffalo and barbecue styles.
- Birds Eye – Produces Voila! branded cauliflower wings in flavors like buffalo, teriyaki, and ranch.
Grocery chains like Whole Foods and Kroger also offer fresh, pre-seasoned cauliflower wings in the produce section. These ready-to-roast options help simplify weeknight meals or game day apps.
Restaurant Cauliflower Wings
In addition to packaged versions, many restaurants have added cauliflower wings to their menus as plant-based options:
- A&W – This burger chain serves crispy cauliflower wings with ranch dipping sauce.
- Applebee’s – Their appetizer menu includes parmesan cauliflower bites with ranch and buffalo cauliflower “wings” with celery sticks and ranch or bleu cheese dressing.
- BJ’s Restaurant & Brewhouse – Offers naked cauliflower wings seasoned with lemon pepper or Nashville hot seasoning.
- Burger King – Tested cauliflower wings coated in Nashville hot, buffalo, or honey BBQ sauce at some locations in 2021.
- Chili’s – Their Veggie Wings come in original or spicy buffalo dry rub seasoning.
- Hardee’s – For a limited time, served hand-breaded fried cauliflower “wings” tossed in Nashville hot, honey BBQ, or buffalo sauce.
- Ruby Tuesday – Their So Vegan Cauliflower Wings are coated in sweet chili sauce.
Smaller restaurant chains like Native Foods, Memphis Taproom, and The V Spot have also added creative cauliflower wing preparations to cater to vegan and vegetarian diners looking for trendy meatless shareables.
DIY Cauliflower Wings
For home cooks, it’s easy to make crispy cauliflower wings from scratch right in your own kitchen. Here are some tips for DIY cauliflower wings:
Ingredients
- 1 large head cauliflower, cut into bite-sized florets
- 1-2 cups breadcrumbs or panko
- 1-2 eggs beaten with water for binder
- 2-3 tbsp oil for tossing (olive, avocado, etc.)
- 1/2 cup buffalo wing sauce, BBQ sauce, ranch dressing, etc.
Instructions
- Rinse the cauliflower florets and pat dry thoroughly. Let sit on a baking sheet or spread on paper towels while preheating oven to 450°F.
- Place breadcrumbs or panko in one shallow bowl. Beat eggs with 1-2 tbsp water in a second shallow bowl.
- Dip and thoroughly coat each cauliflower floret in egg mix, then breadcrumbs. Place on a parchment lined baking sheet.
- Spray tops lightly with oil. Bake for 15 minutes, gently flip, spray again with oil and bake 10 more minutes until crispy.
- Toss hot cauliflower wings gently in a bowl with desired sauce. Serve immediately.
Tips
- For extra crispy wings, double coat in egg and breadcrumbs.
- Use cornstarch or potato starch to help the breading adhere.
- Flavor the breadcrumb coating with herbs, spices, cheese, etc.
- Air fry instead of bake for crunchier cauliflower wings in less time.
The possibilities are endless when making DIY cauliflower wings at home. Change up the sauces, coatings, and seasonings to suit your tastes.
Nutrition Information
One of the main appeals of cauliflower wings is their nutritional profile compared to deep fried chicken wings. Here is how they generally compare:
Nutrition Facts | Per 5 Chicken Wings (75g) | Per 5 Cauliflower Wings (75g) |
---|---|---|
Calories | 276 | 80 |
Fat | 18g | 3g |
Carbs | 2g | 7g |
Protein | 16g | 2g |
The cauliflower version has significantly fewer calories, fat, and protein. However, cauliflower wings still have a comparable carb count due to the coating and sauces. Nonetheless, they represent a lighter alternative to fatty chicken wings for those monitoring their diets.
Environmental Impact
In addition to health considerations, the environmental impact of food choices has become a concern for many consumers. Here’s how cauliflower wings and chicken wings compare in terms of environmental footprint:
Chicken Wings | Cauliflower Wings | |
---|---|---|
Water Usage | 43 gallons per pound | 24 gallons per pound |
Carbon Footprint | 5.7 kg CO2 per pound | 2.2 kg CO2 per pound |
Raising chickens for meat has a high environmental impact compared to producing vegetable crops. The water and energy inputs make chicken wings far less eco-friendly than plant-based cauliflower wings. As climate change and sustainability continue gaining attention, the lower resource consumption of cauliflower wings may add to their appeal for environmentally-minded consumers.
Are Cauliflower Wings Healthier?
With their lower calorie, fat, and protein counts, cauliflower wings emerge as the “healthier” choice compared to deep fried chicken wings. However, health impacts depend on how the cauliflower wings are prepared:
- Baked – Wings baked in the oven with light breading and little oil represent the healthiest preparation.
- Air Fried – Air frying uses less oil than deep frying, but cauliflower still absorbs some fat.
- Deep Fried – Wings deep fried in vats of oil ramp up the fat and calorie counts, even if using cauliflower instead of chicken.
The sauces accompanying the wings also influence health value. Low fat ranch or marinades add less fat, while heavy cream- or butter-based buffalo sauces mean extra calories and saturated fat. Ultimately, cauliflower wings can be a nutritious choice depending on cooking method and added sauces and dressings.
Cost Comparison
For restaurants and consumers, ingredient costs also factor into decisions between chicken wings versus cauliflower wings:
Product | Average Cost |
---|---|
Chicken wings (frozen, per pound) | $4.42 |
Fresh cauliflower (per head) | $2.58 |
Breading and sauces | $0.50 – $1.00 |
Per serving, cauliflower wings cost moderately less than frozen chicken wings. With chicken wing prices fluctuating, cauliflower emerges as the more budget friendly option, especially for restaurants aiming to control food costs. Diners can also save money DIYing cauliflower wings at home versus takeout or delivery.
Popularity and Trends
Cauliflower wings have transitioned from trendy novelty to mainstream menu item, available everywhere from bars and pubs to fast food joints. Their popularity has steadily risen, according to various food industry studies:
- 21% average annual growth in cauliflower wing menu items from 2015-2020 (Technomic)
- Over 25% of chefs added cauliflower wings in 2018 (National Restaurant Association)
- 61% of consumers say they eat meatless meals weekly (YouGov)
Diners’ shifting preferences toward plant-based foods, meatless versions of classics, and lighter eating continue fueling the cauliflower wing craze. And the category shows no signs of slowing even as pandemic restrictions ease for restaurants.
Flavors
While traditional buffalo sauce still dominates, cauliflower wings now showcase more variety of flavors. Options like Nashville hot, barbecue, sweet chili, ranch, and teriyaki cater to changing tastes. Limited time flavors help brands generate buzz and social media attention for their creative cauliflower wing preparations.
Prepared Foods
More supermarkets dedicate shelf space to prepared vegetables and plant-based convenience foods. Pre-seasoned, ready-to-cook cauliflower wings and similar items save home cooks time while meeting demand for quick meatless meals.
Kid Menus
As millennials start families, their preferences drive changes even on kid menus. Chains like Burger King and Denny’s have tested cauliflower wings for children wanting vegetable sides or alternatives to chicken.
The Future of Cauliflower Wings
The rise of cauliflower wings mirrors shifting attitudes toward healthier, more sustainable eating. While classic chicken wings maintain their bar and game day appeal, consumers want plant-based options for other occasions. Cauliflower wings now represent more than just a passing fad.
Even as new trends inevitably emerge, cauliflower wings have earned an ongoing place on menus. Their flexibility as an appetizer, snack, or plant-based main stays relevant to various diners. And continued innovation with flavors, preparation, and recipe hybrids like cauliflower wing pizza keeps this category fresh.
Consumer demand for cauliflower wings and similar items won’t disappear. So restaurants aiming for menu longevity should consider permanent slots for cauliflower wings even as new health food fads come and go.
Conclusion
Cauliflower wings now rank as a staple appetizer at many restaurants ranging from bars to fast food chains. Their rise came from several converging factors – the cauliflower trend, growing plant-based demand, creative recipes going viral, and consumer health awareness. While chicken wings remain popular, cauliflower versions appeal to vegetarian, vegan, gluten-free, and calorie-conscious diners.
Major brands like Green Giant, Tyson, and Trader Joe’s mass produce packaged cauliflower wings for the home cooking market. But restaurants also drive the category with trendy flavors and preparations. Making DIY cauliflower wings is also simple and cost effective.
With their lighter calorie and environmental footprint, cauliflower wings align with consumer desires for healthier and sustainable eating. Their versatility as snacks, starters, sides, or plant-based entrees gives menu longevity as well. While new fads will always emerge, cauliflower wings are here to stay as appetizers become more produce-driven and plant-based.