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Get that Asian fried chicken flavor you love, minus the guilt and the chicken, thanks to cauliflower.

Asian Fried "Chicken"

serving time2


  • “Chicken”:

  • 1 large head cauliflower

  • 1 cup rice flour

  • 1 teaspoon salt

  • 1 teaspoon baking soda

  • 1 teaspoon potato starch

  • Pinch pepper

  • 2 teaspoons onion powder

  • 1 cup water

  • 1 cup shredded coconut

  • 3 cups avocado oil

  • Sauce:

  • 1 tablespoon coconut aminos

  • 1 tablespoon sesame oil

  • 2 cloves garlic, minced

  • 2 tablespoons agave

  • 2 tablespoons creamy peanut butter

  • Toppings:

  • Large lettuce leaves

  • 1 tablespoon sesame seeds

  • 3 tablespoons chopped green onion


  1. Start by cutting the cauliflower head into bite-sized pieces.

  2. In a medium bowl, combine rice flour, salt, baking soda, potato starch, onion powder, pepper and water. Place shredded coconut in a separate bowl.

  3. Dump cauliflower into batter, then into coconut.

  4. In a deep-sided pan over medium heat, heat avocado oil to around 375 degrees.

  5. Using tongs, place cauliflower into the oil, rotating occasionally for about 3 minutes until golden. Once finished, place on paper towels.

  6. In a small bowl, combine all sauce ingredients, and heat in the microwave for 30 seconds.

  7. Place “chicken” on lettuce. Top with sauce, sesame seeds and chopped green onion.

Asian Fried "Chicken"




Daily food & travel inspiration in your inbox

Daily food & travel inspiration in your inbox


- Hi guys, I'm Mikelle. Welcome to Pretty Healthy where we make your favorite indulgent recipes but with less guilt. Today we're gonna make Asian fried chicken, but without the chicken. How you ask? How? You'll have to wait and see. Before I forget though, I do need a sous chef. This is my good friend Gregory, Greg for short. He's a casual guy. You wanna help me cook today, Greg? I think he said yes, but he can't talk. I'm gonna have him help me though. So Asian fried chicken without the chicken. How are we gonna do that? This guy. Cauliflower is a great alternative to chicken 'cause when you fry it it stays really juicy and tender and there's less calories in it, which is great. Cauliflower is high in fiber, which means it helps you digest and detoxify your body. It's shown to actually improve overall brain health including memory performance, which is pretty cool. So my friend Greg over here is gonna chop my cauliflower for me. 'Kay Greg? Thank you. And I'm gonna show you the rest of the ingredients. For our batter we have water, shredded coconut, rice flour, baking soda, potato starch and onion powder. We have cauliflower as our chicken, avocado oil for frying. Our sauce has coconut aminos, sesame oil, fresh garlic, agave, and peanut butter. And our garnishes are chopped green onion and sesame seeds. So Greg just finished chopping that for me and he did a great job. And I'm just finishing up my batter right now, which you just saw the ingredients for. So in goes my water. And then instead of breadcrumbs or panko or anything like that I'm using shredded coconut. Shredded coconut has about 2/3 of the carbs of breadcrumbs which is great. And then in addition to that if you were to read the package of breadcrumbs, there's a ton of ingredients. If you were to read the package of shredded coconut, there's one ingredient. The fewer ingredients, the better, that's for sure. So in order to fry these cauliflower I'm just going to dump it in the batter and generously coat it. And then I'm gonna roll it in the coconut flakes. Once these are ready to be fried, I'm using avocado oil as my oil for a couple of reasons. First off, avocado oil is high in monounsaturated fats. Those are the healthy fats which reduce cholesterol by raising your good cholesterol, which is your HDL cholesterol. And in addition to that, avocado oil has a high smoke point. Now we get to fry these guys. I'm just going to delicately drop these in the oil. These are gonna fry up for about three to four minutes and while we wait, I want you to check out my Pretty Healthy Tip of the Day. Ah-aa-aa, aa-aa-aa! My healthy tip of the day for you is to incorporate greens in any way you can. Today I have my friend here, a butter lettuce. Butter lettuce is super subtle and smooth in flavor and has tender leaves, kinda like butter but without the butter. Butter lettuce is also high in vitamin A, which helps protect your body from environmental toxins. Today I'm using this guy just as a bed for our chicken, but you can incorporate greens in lots of different ways. You could use it as a utensil. You could use it to scrap up that extra sauce. You could even throw it in a smoothie. Trust me, incorporate these into your daily life and your body will thank you. All right, these are all fried up. I'm going to let them drain. And while we're waiting for that we can start making our sauce. So our sauce is really easy. I have creamy peanut butter, some fresh garlic, some sesame oil, some agave to sweeten that up a little bit. And then my favorite secret ingredient, coconut aminos. I know you're probably wondering what coconut aminos are. I use them all the time as a substitution for soy sauce actually. So coconut aminos taste very similar to soy sauce. They're salty like soy sauce but a little bit sweeter. Essentially they take the sap from coconuts, which has 17 different amino acids in it. One benefit to this is it has 60% less sodium than soy sauce. If you're wondering what amino acids are, amino acids are essentially the building blocks of protein. So I'm just gonna mix the sauce together. It's gonna combine better after it's heated up. Awesome! And just to break up that peanut butter a little bit, I'm gonna heat it for about 30 seconds in this good old microwave over here. All right, this should mix pretty easily now. Mm-mm, that smells good! And I'm gonna transfer some of our chicken over to this nice bed of lettuce. Gonna use my hands 'cause I'm gonna eat all this by myself. I have some green onion, also for a little bit of pretty color. It's gonna go right over top. And last but not least some sesame seeds. And that's it. It's that easy. I'm going to try a piece, and I'm gonna use this as a dipping sauce. Oh my gosh. I bet you, vegetarians, vegans and meat eaters alike will all like this. Maybe Greg would even like this. Do you wanna try some? Is this cannibalism? There you go Greg. You can enjoy that little piece. Thanks for watching, guys. I hope you give this a try and Greg and I will see ya next time.