Honey-Garlic Cauliflower Wings | New Roots Herbal | Natural Health Products
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Honey-Garlic Cauliflower Wings

Have an appetite for something sweet yet nutrient-dense and satisfying? Cauliflower and other cruciferous vegetables contain compounds that may prevent cancer. Therefore, swapping your typically deep-fried pub wings for some of these bites can be a bold move for your health.


  • 1 medium cauliflower head, cut into bite-sized florets
  • 2 large organic free-range eggs
  • 5 garlic cloves
  • 1 cup quinoa (water- or broth-based)
  • 1½ cups gluten-free bread or panko crumbs
  • ½ cup filtered water
  • 6 tbsp. honey
  • 1½ tbsp. gluten-free tamari soy sauce
  • 2 tbsp. arrowroot powder
  • 1 tbsp. onion powder


Preheat the oven to 400 °F (205 °C).

Cut or dice up cauliflower from large heads into smaller pieces.

Prepare two small bowls: in one bowl, whisk two eggs together and set aside; in the other, place the bread or panko crumbs of your liking for preparation.

Dip the cauliflower in the eggs, then roll into the bread or panko crumbs, and place on a parchment paper–lined baking pan.

Bake for 15–20 minutes or until the coating is a dark golden or brown, and crunchy.

Sauce Instructions

Add the garlic, tamari soy sauce, onion powder, and honey to a pan and bring to a simmer on medium heat, stirring frequently.

In a small mason jar or bowl, mix water and arrowroot powder together and shake mixture together; then add to the pan.

Consistently stir until the sauce reaches a low boil again, and continue whisking and cooking until the sauce thickens.

Take cauliflower out of the oven and toss in the sauce; enjoy!

Megan Luder, CNP

A certified nutritional practitioner who is passionate about creating and educating on the health benefits of nutrient-dense whole food.