Cauliflower is an extremely versatile vegetable that can be prepared in many different ways With the right ingredients and cooking techniques, cauliflower can be transformed into a plant-based alternative that tastes very similar to chicken This makes it an ideal substitute for those looking to follow a vegetarian, vegan, or flexitarian diet.
In this comprehensive guide, we will cover everything you need to know to make cauliflower taste just like juicy, delicious chicken.
Why Use Cauliflower as a Chicken Substitute?
There are several reasons why cauliflower works so well as a plant-based chicken alternative
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Texture – Cauliflower has a firm, meaty texture when cooked that shreds and chews like chicken. The florets easily soak up flavors and hold their shape when baked or fried.
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Neutral flavor – On its own, cauliflower has a very mild, slightly sweet taste. This allows it to take on the flavors of whatever sauce or seasoning it is cooked with
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Nutritional profile – Cauliflower is low in calories and carbs and high in fiber and nutrients like vitamin C, vitamin K, and folate. It provides a healthier alternative to chicken without sacrificing taste or texture.
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Cost – Purchasing heads of cauliflower tends to be cheaper than buying chicken breasts or tenders. It’s an affordable base for plant-based recipes.
Choosing the Right Cauliflower
The key to cauliflower that tastes like chicken is starting with fresh, high-quality cauliflower. Here’s what to look for:
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Color – Opt for bright white heads of cauliflower with no brown or yellow spots, which indicate aging.
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Size – Medium-sized heads around 6 inches in diameter are ideal. Avoid very large or very small heads, which can be fibrous and soft.
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Firmness – Heads should feel heavy and dense with tight, compact florets. Avoid cauliflower with loose, separating florets.
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Leaves – If leaves are present, they should look fresh and green, not wilted or discolored. The leaves help protect the head’s freshness.
Prepping the Cauliflower
Once you have your cauliflower, rinse it under cool water and pat dry. Pull or slice off any leaves. Next, cut the cauliflower head from the stem and separate it into bite-sized florets. Small, uniform florets will cook the most evenly.
To get that shredded chicken texture, use the tip of your knife to slice each floret in half vertically. The idea is to maximize surface area.
Finally, parboil the cauliflower florets for 2-3 minutes until just fork tender. This helps them hold their shape better during cooking. Drain and pat very dry before breading.
Breading for a Crispy Coating
To make cauliflower taste like fried chicken, the key is dredging in an egg-free batter or breading. This creates a crispy exterior reminiscent of chicken nuggets or tenders.
Some easy breading options include:
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Flour dredge – Toss cauliflower in flour, salt, and spices before frying in oil.
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Breadcrumb coating – Dip cauliflower in unsweetened non-dairy milk then dredge through breadcrumbs.
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Batter coating – Make a simple batter from flour, non-dairy milk, and seasoning and dip florets to coat.
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Crispy cereal coating – For ultra crispy cauliflower, coat with puffed rice cereal or crushed corn flakes.
Play around with the breading until you achieve the desired crunch factor. Just remember to remove all excess before frying.
Cooking Methods for Chickeny Cauliflower
There are several ways to cook breaded cauliflower to really bring out those chicken flavors:
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Pan frying – In a skillet, heat 1-2 inches of oil to 350°F. Fry breaded florets in batches until golden brown.
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Baking – Arrange breaded florets on a baking sheet. Bake at 400°F for 20 minutes, flipping halfway through.
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Air frying – Mist breaded florets with oil spray. Air fry at 370°F for 15 minutes, shaking halfway.
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Deep frying – Fry breaded cauliflower in a pot with 4 inches of 350°F oil until golden brown.
Deep frying or pan frying will create the crispiest texture, but baking and air frying are lower calorie options. Cook just until the outside is crispy and the inside is heated through.
Seasonings and Sauces for Chicken Flavor
Breading and frying are just the first steps to cauliflower that tastes like chicken. To impart true chicken flavor, be sure to season and sauce the cauliflower:
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Salt and pepper – Generously season with salt and pepper before, during, and after cooking.
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Onion and garlic – For savory flavor, add onion and garlic powder to the breading or cook cauliflower in an onion garlic oil.
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Paprika – Smoked or regular paprika provides warmth. Add 1-2 teaspoons to the breading.
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Dijon mustard – Whisk together Dijon, maple syrup, and non-dairy milk for a quick chicken sauce.
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Buffalo sauce – Toss fried cauliflower in spicy Buffalo sauce for a vegan take on wings.
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Barbecue sauce – Coat cauliflower in sweet and tangy barbecue sauce for pulled chicken texture.
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Teriyaki sauce – For an Asian flair, drizzle teriyaki sauce over baked or fried cauliflower.
Experiment with sauces and seasonings until you find your favorite flavor combinations. The options are truly endless!
Serving Suggestions for Cauliflower “Chicken”
Once fried, baked, or sautéed to perfection, here are some fun ways to serve up your crispy cauliflower chicken:
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In wraps or sandwiches – Stuff into soft tortillas or bread with veggies and sauce for flavorful handheld meals.
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Over salads – Chop cauliflower into bite-sized pieces and toss with leafy greens, tomatoes, avocado and dressing.
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With rice bowls – Mix cauliflower with riced cauliflower or quinoa for veggie-packed bowls.
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As an appetizer – Serve poppable cauliflower bites at your next party with a homemade dipping sauce.
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Over pasta – Toss breaded cauliflower pieces with noodle, marinara sauce, and nutritional yeast for an easy dinner.
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As a side dish – Pair crispy spiced cauliflower “wings” with all your favorite main courses.
Get creative and have fun with the many ways you can incorporate cauliflower chicken into meals!
Tips for Leftovers and Meal Prep
The great thing about cauliflower chicken is that it reheats wonderfully and can be prepared in advance:
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Store coated raw cauliflower in the fridge for 1-2 days before cooking. Add any wet ingredients like non-dairy milk just before frying.
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Cooked cauliflower can be kept refrigerated in an airtight container for 3-4 days. Reheat in the oven or skillet until hot and crispy.
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Mix cooked cauliflower chicken with desired sauces and store together for easy meal prep.
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Freeze cooked cauliflower in portioned quantities for up to 3 months. Reheat frozen cauliflower in the oven straight from freezer.
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Bread and fry large batches of cauliflower all at once. Freeze extras to pull out whenever a crispy chicken craving hits.
With its mild flavor, meaty texture, and nutritional benefits, cauliflower truly is the ideal blank canvas for plant-based chicken recipes. Follow this guide for crispy, craveable cauliflower chicken that rivals the real thing. From breading and seasoning to cooking methods and serving suggestions, the possibilities are endless. Now get cooking and enjoy all the delicious chicken flavor cauliflower has to offer!
INGREDIENTS FOR CHICKEN-FRIED CAULIFLOWER (VEGAN):
- Heat oven to 400F and roast cauliflower in the oven for 20-25 minutes, turning after 15 mins.
- Remove cauliflower from the oven and set aside to cool.
- in a medium-size bowl, whisk together egg replacer, soy milk, and vinegar and set aside for a min of 5mins.
- In another bowl, whisk together the flour, nutritional yeast, paprika, sea salt, garlic salt, onion powder, and white pepper. Set aside.
- Place a wire cooling rack over a baking sheet.
- Transfer a few pieces of cauliflower into the seasoned flour, coat them completely and shake off the excess. Place onto the wire rack, and repeat.
- Now, add the rice cereal to the seasoned flour, and crush half with your hands.
- Now, lets dredge, dip each flour-coated floret into the soy milk mixture, allowing excess to drip off. Then coat in the seasoned flour with rice cereal, patting the rice onto the floret to help it stick, and place back onto the wire rack, repeat.
- To cook, you can use a deep fryer, a deep pan, or an oven. Frying will yield the crispiest, most flavourful cauliflower. It is the preferred method.
- If using a deep fryer, heat frying oil (I like peanut or vegetable) to 325-350F.
- If using a deep pan: pour enough vegetable oil to measure 3 inches inside the pan. Cover with a lid and heat the oil over medium-high heat.
- In batches, fry a handful of cauliflower in the hot oil at a time. Do not crowd or else the temperature will drop too much.
- Fry until golden brown and crispy in about 4-5 minutes, flipping occasionally.
- If you are using a deep fryer: lower into the oil and fry until golden brown and crispy about 3-4 mins.
- Remove cauliflower from oil and place back onto the tray, so that excess oil can drip from the cauliflower. Repeat.
- If using an oven: Place the coated cauliflower on a lined baking sheet and spray them generously with a cooking oil spray like coconut oil, or Pam. Bake them at 425F for 30 minutes, flipping at 15 mins.
- If using an air fryer, spray the air fryer basket with oil or cooking spray, place in a single layer, and spray them generously with the cooking spray. Cook on 375 F for 10 minutes. Flipping halfway through.
- Serve fried cauliflower with a sauce of choice to dip or toss in sauce, and serve with pickles, biscuits, roasted veg or macaroni salad on the side.
Nutrition Information Serving size:
I’m Candice & welcome to The Edgy Veg! I veganize popular food recipes for vegans, plant-based diets, eco-conscious eaters & people who are trying to eat more plants over… y’know animals or by-products of animals. I hope you enjoy this tasty vegan recipe!
Fried Cauliflower “Chicken” | Vegan Soul Food
FAQ
Does fried cauliflower taste like chicken?
While fried cauliflower doesn’t taste exactly like chicken, it can be a good substitute, especially when breaded and seasoned well. The texture and taste can be similar to fried chicken, particularly if you’re looking for a crispy, slightly meaty bite according to some recipes on TODAY.com.
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