BBQ Cauliflower Wings are a tasty and healthy alternative to traditional chicken wings. These bite-sized cauliflower florets are coated in a crispy batter, baked until golden, and then tossed in a smoky BBQ sauce. Perfect as an appetizer, snack, or even a side dish, these wings are sure to satisfy your craving for something crunchy and flavorful.

Preparation and Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 35 minutes

Serving Size

• Servings: 4

Ingredients

• 1 large head of cauliflower, cut into bite-sized florets
• 1 cup all-purpose flour (or gluten-free flour for a GF option)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup unsweetened almond milk (or any plant-based milk)
• 1/2 cup BBQ sauce (your favorite brand or homemade)
• 2 tablespoons maple syrup or honey (optional, for extra sweetness)
• Fresh parsley, chopped (for garnish)
• Ranch or blue cheese dressing (for serving, optional)

Directions

• Preheat your oven to 450°F (230°C). Line a baking sheet with parchment paper or lightly grease it.
• Whisk together the flour, garlic powder, onion powder, smoked paprika, salt, and black pepper. Gradually add the almond milk, stirring until you have a smooth batter.
• Dip each cauliflower floret into the batter, ensuring it is fully coated. Let any excess batter drip off, then place the coated florets onto the prepared baking sheet.
• Bake the cauliflower for 20 minutes, or until it begins to crisp up and turn golden brown.
• While the cauliflower is baking, mix the BBQ sauce with maple syrup or honey if you prefer a sweeter flavor.
• Remove the cauliflower from the oven and transfer the florets to a large bowl. Pour the BBQ sauce over the florets and gently toss to coat each piece evenly.
• Return the coated cauliflower to the baking sheet and bake for an additional 15 minutes, or until the sauce has caramelized and the cauliflower is crispy.
• Garnish with chopped parsley and serve hot with your favorite dipping sauce, like ranch or blue cheese dressing.

Nutrition Information

• Calories: 180
• Protein: 5g
• Fat: 3g
• Saturated Fat: 0g
• Carbohydrates: 36g
• Fiber: 4g
• Sugar: 9g
• Sodium: 600mg

FAQs

• Can I make these wings gluten-free? Yes, simply use a gluten-free flour blend instead of all-purpose flour.
• Can I air-fry the cauliflower wings? Absolutely! Air fry at 400°F (200°C) for 15-20 minutes, shaking the basket halfway through.
• What if I want spicier wings? Add a teaspoon of hot sauce or cayenne pepper to the BBQ sauce for extra heat.

Historic, Cultural, or Other Significance

Cauliflower has long been a versatile vegetable in various cuisines. In recent years, it has gained popularity as a meat substitute in plant-based diets, with creative uses like cauliflower wings becoming mainstream in vegetarian and vegan cooking.

Special Tips for Preparation or Serving

• For extra crunch, you can double-bake the cauliflower by placing it under the broiler for the last few minutes.
• Make sure to space out the cauliflower florets on the baking sheet to ensure even cooking and crispiness.

What Goes Well with the Dish

• Beverage: Pair with a cold beer or a glass of sparkling water with lime.
• Side Dish: Serve with celery sticks and carrot sticks, or a side of coleslaw.

Download the printable recipe below