BBQ Cauliflower Wings
User Reviews
5
BBQ Cauliflower Wings
Description
BBQ Cauliflower Wings feature cauliflower cut into strips, coated in a seasoned batter made from all-purpose flour, plant-based milk, and spices including garlic powder, onion powder, paprika, brown sugar, and optional liquid smoke. Baking at a high temperature crisps the batter without frying, and a final coating of barbecue sauce adds a smoky, tangy finish.
The baking method is designed to promote airflow around the cauliflower pieces to prevent steaming and achieve a crispy texture. The combination of spices in the batter forms a flavorful crust that complements the barbecue sauce coating. The optional liquid smoke intensifies the barbecue flavor but can be omitted.
Once cooked, these wings can be served with additional barbecue sauce or a creamy vegan ranch dressing for dipping. They work well as a snack, appetizer, or part of a casual meal.
Cutting the cauliflower into evenly sized pieces ensures consistent cooking. It’s important not to overcrowd the baking pan to maintain crispness. Cooking times may vary based on the exact size of the cauliflower pieces and oven performance, so close attention during baking is recommended.
Ingredients
- ½ head cauliflower of
- 1 cup all-purpose flour
- 1 cup plant-based milk plain
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon brown sugar
- ½ teaspoon liquid smoke optional
- 1 cup barbecue sauce
- vegan ranch dressing
Instructions
- Preheat the oven to 450 degrees F (232 degrees C).
- Cut the cauliflower into thin strips about ½ inch wide, and 2 -3 inches long.
- Whisk the flour, plant-based milk, garlic powder, onion powder, paprika, brown sugar, and liquid smoke together in a bowl until thoroughly combined. Dip the cauliflower pieces into the flour mixture, making sure to coat the entire piece.
- Place the cauliflower pieces onto a non-stick baking sheet, or baking sheet coated with cooking spray or lined with parchment paper. Bake for 15 minutes.
- While cauliflower is cooking, heat the bbq sauce in a saucepan.
- Remove the cauliflower pieces from the oven and dip them in BBQ sauce. Place pieces back on the baking sheet and cook for 5 more minutes.
- Enjoy with some more bbq sauce or vegan ranch.
Notes
- Cut cauliflower into pieces of similar size to ensure even cooking.
- Do not overcrowd the baking sheet to allow proper airflow and maintain crispiness.
- Adjust cooking time as needed based on your oven and the size of cauliflower pieces.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 291 kcal
% Daily Value*
| Calories | 291kcal | 15% |
| Carbohydrates | 64g | 21% |
| Protein | 6g | 12% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 782mg | 33% |
| Potassium | 434mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 29g | 58% |
| Vitamin A | 283IU | 6% |
| Vitamin C | 35mg | 39% |
| Calcium | 54mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
