Description

These Mango Habanero Cauliflower Wings offer a perfect balance of sweet and spicy flavors, making for an irresistible appetizer or snack. Coated in a crispy gluten-free breadcrumb batter and baked to perfection, then tossed in a vibrant mango habanero sauce, these wings provide a fiery kick with a tropical twist. Ideal for a crowd-pleasing treat or a flavorful dinner option, they are both easy to prepare and wonderfully satisfying.

Ingredients

Cauliflower Wings

1 small head cauliflower (if using a large head, you may need to double the batter and sauce quantities)
½ cup all purpose gluten free flour mix (60 grams)
½ cup unsweetened almond milk (120 grams)
¼ teaspoon sea salt (1.5 grams)
¼ teaspoon ground black pepper (0.5 grams)
½ teaspoon garlic powder (1.5 grams)
1 cup crispy gluten free breadcrumbs seasoned with salt and pepper or toasted (50 grams)

Sauce

2 cups soft mango chunks from 2 very ripe mangoes (about 340 grams each with seeds in the middle)
2 to 4 habanero peppers (orange or red) or 2 tablespoons (¼ cup) red hot sauce (adjust heat level as desired)
¼ cup brown sugar (50 grams) – adjust based on mango sweetness, alternatives: agave nectar, maple syrup, or honey alternative
2 teaspoons garlic powder (6 grams)
1 teaspoon sea salt (5 grams)
2 tablespoons apple cider vinegar or regular white vinegar (30 grams)
¼ cup lime juice (60 grams)
Extra water or vinegar to thin out sauce if needed

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Instructions

Preheat Oven: Preheat your oven to 450℉ (230℃) and prepare a baking sheet by lining it with a silicone baking mat or greased foil.
Prepare Cauliflower: Using a knife, remove the florets from the cauliflower, discarding leaves and stems. Chop the florets into smaller, wing-sized pieces.
Make the Batter: In a bowl, whisk together the gluten free flour, almond milk, sea salt, ground black pepper, and garlic powder until smooth to form the batter.
Coat Cauliflower: Set out a separate bowl with the gluten free breadcrumbs. Dip each cauliflower piece into the batter, shaking off any excess, then coat thoroughly in the breadcrumbs. Place coated pieces on the prepared baking sheet. Repeat until all florets are coated.
Bake First Round: Bake the coated cauliflower wings in the fully preheated oven for 22 minutes until golden and crispy.
Prepare Sauce: While the wings bake, blend mango chunks, habanero peppers (or hot sauce), brown sugar, garlic powder, sea salt, apple cider vinegar, and lime juice in a blender until smooth. Adjust sweetness, acidity, and heat to taste. Transfer the sauce to a small pot over low heat and simmer for 5 minutes until flavors meld. Thin with water or additional vinegar if needed, then remove from heat and cool slightly.
Toss Wings in Sauce: Remove the cauliflower wings from the oven and toss them gently in the prepared mango habanero sauce using a spatula to coat evenly.
Bake Again: Using tongs, place the sauce-coated wings back onto the baking sheet and bake for another 5 minutes to allow the sauce to soak in and caramelize slightly.
Serve: Remove from the oven and serve immediately while hot and crispy. Enjoy the perfect blend of sweet, spicy, and crispy flavors!

Notes

Store any leftovers in an airtight container in the refrigerator for up to 4 days. Freezing is not recommended as it may affect texture.
To reheat and maintain crispiness, warm the wings on a parchment-lined pan in a 400ºF oven or air fryer. Microwave or skillet reheating works but may reduce crispiness.
Adjust the number of habanero peppers or amount of hot sauce to control the spice level to your preference.
If your mangoes are not very sweet, increase the brown sugar or use a sweetener alternative to balance the heat.
Make sure your oven is fully preheated before baking to ensure proper crispiness.