cauliflower spicy chicken tenders
Enjoy crispy, flavorful cauliflower spicy chicken tenders! A healthy, easy-to-make recipe perfect for snacks, appetizers, or guilt-free indulgence.
Ingredients
1 large head of cauliflower:
- Cut into medium-sized florets to mimic the shape and size of chicken tenders.
1 cup of breadcrumbs or panko:
- Provides that crunchy exterior. Use gluten-free breadcrumbs if needed.
1/2 cup of almond flour:
- Acts as a light coating to help the breading stick adding a nutty flavor.
1/4 cup of cornstarch:
- Ensures a crispy golden finish when baked or air-fried.
- For the Spicy Batter
1/2 cup of plant-based or regular milk:
- Creates a creamy base for the batter.
2 tablespoons of hot sauce:
- Adds a spicy kick to the tenders. Adjust based on your heat preference.
1 teaspoon of paprika:
- For a smoky flavor.
- 1 teaspoon of garlic powder
- : Adds depth and savoriness.
1/2 teaspoon of cayenne pepper:
- Optional for an extra heat boost.
- 1/2 teaspoon of salt: Enhances the overall flavor.
1/4 teaspoon of black pepper:
- Adds a subtle warmth and balance.
- Optional Garnishes and Dips
Fresh parsley or cilantro:
- A sprinkle on top adds a pop of color and freshness.
- Dipping sauces: Serve with ranch spicy mayo, or a tangy BBQ sauce for extra indulgence.
Instructions
Step 1:
- Prepare the Cauliflower
- Wash and Cut: Rinse the cauliflower thoroughly under cold water. Pat dry with a kitchen towel.
- Cut into Florets: Using a sharp knife, trim the cauliflower into medium-sized florets. Aim for uniform sizes so they cook evenly.
Step 2:
- Make the Spicy Batter
- Mix the Wet Ingredients: In a large mixing bowl, combine milk and hot sauce. Stir until well blended.
- Add the Spices:
- Stir in paprika, garlic powder, cayenne pepper, salt, and black pepper. Adjust the cayenne if you want less heat.
- Whisk Until Smooth: Ensure the batter has no lumps—it should coat the back of a spoon smoothly.
Step 3:
- Prepare the Breading
- Combine Dry Ingredients: In another bowl, mix breadcrumbs (or panko), almond flour, and cornstarch.
- Optional Add-Ons: For extra flavor, add a pinch of smoked paprika or dried parsley to the breading.
Step 4:
- Coat the Cauliflower
- Dip in Batter:
- One by one, dip the cauliflower florets into the spicy batter, ensuring they are evenly coated.
- Bread the Florets: Roll each floret in the breading mixture, pressing gently so the coating sticks. Place them on a lined baking sheet or a plate if frying.
Step 5:
- Cook the Tenders
- For Baking:
- Preheat the Oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it.
- Arrange and Bake:
- Place the breaded cauliflower florets on the baking sheet, ensuring they don’t touch. Bake for 20–25 minutes, flipping halfway, until golden and crispy.
- For Air Frying:
- Set the Temperature: Preheat the air fryer to 375°F (190°C).
- Air Fry: Arrange the florets in a single layer and cook for 12–15 minutes, shaking the basket halfway through for even crisping.
- For Frying:
- Heat Oil: In a deep skillet, heat vegetable oil over medium heat until it reaches 350°F (175°C).
- Fry the Florets: Gently place the breaded florets into the oil and fry for 2–3 minutes per side, or until golden brown. Drain on a paper towel-lined plate.
Step 6:
- Garnish and Serve
- Sprinkle with fresh parsley or cilantro for a pop of color and added freshness.
- Serve hot with your favorite dipping sauces, like ranch, spicy mayo, or tangy BBQ sauce.
Notes
Nutrition Information (Per Serving)
- Calories: 180 kcal
- Total Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 350mg
- Total Carbohydrates: 24g
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 6g
Recipe Categories
- Course: Appetizer, Snack
- Cuisine: Global Fusion
- Diet: Vegetarian (easily adaptable to vegan or gluten-free)
- Method: Baked, Air-Fried
- Keyword: Cauliflower spicy chicken tenders, healthy snacks, plant-based appetizers
- Skill Level: Beginner-friendly