Monday - Friday 10am-8pm
085-7337432
Dublin-Kildare-Tipperary
Print Recipe

Easy Honey Lemon Cauliflower Wings

This is such an easy vegetable dish with the purest ingredients. It can be used as a main meal or a side dish too. As a bonus it’s also gluten free, dairy free, vegan and vegetarian friendly. 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Servings: 4

Ingredients

For the Wings

  • 1 Large head of cauliflower, washed with leaves and stalk removed
  • 1 Cup of gluten free flour. I use Doves Find out more about Doves 
  • s 1 Cup of coconut milk
  • 2 Teaspoons of ground black pepper
  • 2 Cups of gluten free breadcrumbs (I used Bfree Gluten Free Bread Find out more about BFree
  • Zest of ½ a lemon

Honey Lemon Glaze

  • 10 Tablespoons of lemon juice
  • 10 Tablespoons of honey or agave syrup
  • 1 Teaspoon of ground black pepper
  • Zest of half a lemon
  • 3 Teaspoons of corn flour 

Instructions

  • Preheat the oven to 190℃ and line 2 large baking trays with parchment paper
  • Chop the cauliflower into wing sized pieces and set aside
  • To a large bowl add the flour, coconut milk and pepper and whisk to combine and thicken slightly
  • Add all the cauliflower to the bowl and coat it in the batter
  • To another bowl add the breadcrumbs and additional seasoning if you wish
  • Line up the cauliflower, bread crumbs and baking tray for easy transfer
  • One at a time take a piece of cauliflower coat it in the bread crumbs (you can use your hands or a spoon) and then transfer to the baking trays. Continue until you have prepared all of the cauliflower pieces
  • Place in the oven to bake for 20 minutes 
  • Meanwhile, add all of the honey lemon sauce ingredients to a saucepan and whisk to combine. Bring to a boil and then reduce the heat, stirring continuously to thicken and to prevent the corn flour from separating, for about 5 minutes.
  • Spoon some of the sauce on to each cauliflower piece, bake for a further 5 minutes and enjoy

About the Author

A farmer’s daughter from Tipperary, Laurann has always had an appreciation for food, nutrition and health promotion.

Laurann has an honours BSc. Degree in Human Nutrition from the University of Nottingham and a Masters in Public Health Nutrition from University College Dublin. She is also an Associate Nutritionist with the Nutrition Society London.

With a passion for nutrition and experience working in Ireland and the UK,  Laurann uses her knowledge and skills to help people achieve optimum health and assists in the prevention and treatment of nutritional related problems through means of nutritional consultation, personalised diet plans, health promotion and education.

Connect with Laurann

About Us

Laurann has an Honours BSc. Degree in Human Nutrition from the University of Nottingham, a Masters in Public Health Nutrition from University College Dublin, is an Associate Nutritionist with the Nutrition Society London, a professional member of the Celiac Society Ireland, is registered with the Institute of Public Health Ireland and fully insured.

Monday - Friday 10am-8pm
Dublin-Kildare-Tipperary
085-7337432

The Latest News

Our Services

Send us a quick message

Product-Configurator-Multi-Step

If you want to know how we handle your data please see our privacy policy privacy policy. 

Copyrights 2024 © Nutrition by Laurann – 
All Rights Reserved