Cauliflower wings seem to be all the rage right now – and for a good reason! They are great for vegetarians, crispy, crunchy, and naturally low-carb! One of my favorite kinds is garlic Parmesan.
There are many ways to cook this. You could roast the cauliflower for some added crunch before coating it in the sauce, or bake them in the sauce. I chose to bake them so the cauliflower could absorb the flavors of this cheesy sauce. If you want extra crispiness, you can broil the “wings” after you cook them for about 5-10 minutes.
There are also many ways to use this cheesy sauce. Not in the mood for cauliflower? Use it as a pasta sauce with zucchini noodles! Or you could refrigerate it and use it as a dip! The possibilities are endless and always yummy.
Yields 4 servings of Garlic Parmesan Cauliflower Wings
The Preparation
- 1 medium cauliflower
- 3 teaspoons fresh garlic, minced
- 1 tablespoon butter
- 3/4 cup heavy whipping cream
- 1 cup parmesan cheese, shredded
- 2 tablespoons cream cheese
- salt and pepper, to taste
The Execution
1. Chop up the cauliflower into small-to-medium sized florets and place them into a casserole dish.
2. Mince your garlic cloves.
3. Saute your minced garlic in the butter on medium.
4. Add a few dashes of salt and pepper. Pour in your heavy cream and let it come to a simmer. 
5. Whisk in a small handful of the Parmesan cheese, let it melt into the cream and then add more.
6. Continue whisking in your cheese in small amounts.
7. Drop in the cream cheese, stirring until it melts.
8. Pour the sauce all over the cauliflower and toss until they are all coated.
9. Bake at 350F for 45 minutes.
10. This is optional, but for extra crispiness, broil for an additional 5-10 minutes.
This makes a total of 4 servings of Garlic Parmesan Cauliflower Wings. Each serving comes out to be 346 calories, 29.3g fats, 5.8g net carbs, and 14.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1 medium cauliflower | 132 | 2.9 | 23.6 | 13.2 | 10.4 | 10.4 |
| 3 teaspoon fresh garlic | 13 | 0 | 2.8 | 0.2 | 2.6 | 0.5 |
| 1 tablespoon butter | 102 | 11.5 | 0 | 0 | 0 | 0.1 |
| 3/4 cup heavy whipping cream | 607 | 64.4 | 4.9 | 0 | 4.9 | 5.1 |
| 1 cup parmesan cheese | 431 | 28.6 | 4.1 | 0 | 4.1 | 38.5 |
| 2 tablespoon cream cheese | 99 | 9.9 | 1.2 | 0 | 1.2 | 1.8 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1384 | 117.3 | 36.6 | 13.4 | 23.2 | 56.4 |
| Per Serving (/4) | 346 | 29.3 | 9.1 | 3.4 | 5.8 | 14.1 |
Garlic Parmesan Cauliflower Wings
Ingredients
- 1 medium cauliflower
- 3 teaspoon fresh garlic minced
- 1 tablespoon butter
- ¾ cup heavy whipping cream
- 1 cup parmesan cheese shredded
- 2 tablespoon cream cheese
- salt and pepper to taste
Instructions
- Preheat oven to 350F. Chop up the cauliflower into small-to-medium sized florets and place them into a casserole dish.
- Mince the garlic cloves.
- Melt the butter in a pan and saute the garlic in it briefly to soften and release flavor. Add a few dashes of salt and pepper.
- Pour in the heavy cream and let it come to a simmer.
- Whisk in a small handful of the Parmesan cheese. Once it is melted, add more.
- Continue whisking in the Parmesan in small amounts until all of it is incorporated. Add in the cream cheese, stirring until it melts.
- Pour the sauce all over the cauliflower and toss until they are all coated.
- Bake for 45 minutes. This is optional, but for extra crispiness you can broil for an additional few minutes, turning once.
