Gobi Manchurian Sweet & Sour Cauliflower Wings

Get ready for some football with Sweet & Sour Cauliflower Wings. It’s a healthy version of an Indian appetizer favorite, Gobi Manchurian.

These were so good. I can't believe it! Sweet & Sour Cauliflower Wings aka Gobi Manchurian Low Calorie, Low Fat Healthy Appetizer Recipes

Can you host a football party without chicken wings? Oh yes, you can! These Sweet & Sour Cauliflower Wings will easily do the trick. You won’t need to punt the ball. People will consider this dish a touchdown and an extra point all in one. These cauliflower wings are crispy, crunchy and full of warm spices with a touch of heat. They are based on my favorite dish at a local Indian restaurant called Gobi Manchurian. This dish is seriously addictive. The sauce will have you licking your lips and fingers, then reaching for more. Get a stack of napkins ready. They are messy but aren’t some of the best foods messy.

These were so good. I can't believe it! Sweet & Sour Cauliflower Wings aka Gobi Manchurian Low Calorie, Low Fat Healthy Appetizer Recipes


I have to admit, I love chicken wings. They seem to be one of those foods that everyone goes gaga for. Finding a healthier alternative makes me so happy. Plus this method of cooking, works so well with lots of different kinds of food. I’ve used it on shrimp to make Crispy Shrimp. I also used a similar method in my Kale Pakora Fritters. Next I’m going to work on fish and chips. I would dearly love to be able to eat some of my fried food favorites in a healthier way. Who wouldn’t?


Turn on the oven and make some cauliflower wings for yourself. You will find them as scrumptiously, satisfying as I do. Beware, they will be gone in a flash so you might need to double or triple the recipe. Save a little sauce for yourself. It is so good, I’d happily eat it with a spoon. Score one for healthy living.


These were so good. I can't believe it! Sweet & Sour Cauliflower Wings aka Gobi Manchurian Low Calorie, Low Fat Healthy Appetizer Recipes

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Sweet & Sour Cauliflower Wings aka Gobi Manchurian www.fooddonelight.com

Sweet & Sour Cauliflower Wings – Gobi Manchurian

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4 servings
Calories 58 kcal
Author Christie Daruwalla


  • 1 head cauliflower
  • 6 tbsp chick pea or rice flour
  • 2 tbsp cornstarch
  • 1 tsp garlic powder
  • 1 tsp ginger powder
  • 1 tsp kosher salt
  • 6 tbsp seltzer water
  • 1 tbsp neutral oil like grape seed
  • 2 tbsp chopped chives or green onion


  • 1 ¼ tsp sesame oil divided
  • 2 tsp grape seed oil
  • ½ cup chopped onion
  • 3 cloves garlic minced
  • 2 tsp grated ginger
  • 2 tbsp finely diced jalapeno
  • 1 tsp ground coriander
  • ¼ tsp turmeric powder
  • 1 tbsp low sodium soy sauce or tamari
  • ¼ cup chili sauce
  • 1 tsp vinegar
  • 1 tbsp agave
  • 2 tsp cornstarch
  • ¼ cup water


For Sauce:

  1. In a sauté pan over medium heat, warm sesame oil and grape seed oil.
  2. Add onion and sauté for 5 minutes.
  3. Add garlic, ginger and jalapeno and sauté for another 3 minutes.
  4. Add coriander and turmeric and stir fry for 1 minute.
  5. Add soy sauce, chili sauce, vinegar, and agave. Bring to a simmer.
  6. In a small bowl, stir together cornstarch and water.
  7. Whisk cornstarch into sauce and simmer for a few minutes. Keep warm.

For Wings:

  1. Preheat oven to 450° with a baking sheet in the oven. (Baking sheet should not be non-stick)
  2. Cut cauliflower into 1 inch florets.
  3. In a large bowl, whisk together flour, cornstarch, garlic powder, ginger powder and salt.
  4. Whisk in seltzer water.
  5. Pour oil onto hot baking sheet and spread around to fully cover baking sheet.
  6. Quickly dip florets into the batter and place onto baking sheet.
  7. Bake for 10 minutes.
  8. Flip over cauliflower and bake for another 10 minutes.
  9. Pour sauce over cauliflower and toss to cover cauliflower completely in sauce.
  10. Sprinkle with chives and serve immediately.

Recipe Notes

I calculated 2  Weight Watcher Smartpoints.

Nutrition Facts
Sweet & Sour Cauliflower Wings – Gobi Manchurian
Amount Per Serving
Calories 58 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Total Carbohydrates 9g 3%
Dietary Fiber 2g 8%
Sugars 4g
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,


But wait, there’s more.  Check out these deliciously, healthy appetizers:

Great way to eat kale - Kale-Pakora-Patties www.fooddonelight.comKale Pakora Fritters

Crispy Baked Singapore Shrimp www.fooddonelight.comCrispy Baked Shrimp Singapore Style

Stuffed Jalapeno Phyllo Bites www.fooddonelight.com #jalapenopopper #jalapenorecipes #stuffedjalapeno #phyllorecipe #healthyappetizerStuffed Jalapeno Phyllo Bites


  1. This sounds incredible! Like 85% of the time, the vegetarian snack at a party is a tray of cold, raw veggies - with snacks like this, I'm inviting myself over to watch every football game. ;-)
    • Christie Daruwalla says
      You are more then welcome over any time Kelly. I could eat plates and plates of these and then lick the plate.
  2. I love this healthy alternative!
  3. I cannot wait to try this! With football season now in swing, I need to find some "light" football foods! Thanks for making it easy!
  4. I love this idea! :) A nice healthy, but full of crazy good flavor, snack!
  5. I too am a seriously massive fan of chicken wings.. but these cauliflower wings do look equally as delicious. Perfect for my vegetarian household, thanks for the idea!


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