5 from 234 votes
BBQ Cauliflower Wings
BBQ Cauliflower Wings transform cauliflower into crispy, bite-sized pieces coated in a seasoned batter and baked until golden. Dipped in smoky barbecue sauce and finished with a bake, these wings offer a tender inside with a slightly crisp exterior. The recipe uses common spices like garlic powder, onion powder, paprika, and optional liquid smoke to develop flavor. They pair well with vegan ranch dressing and make a satisfying plant-based snack or appetizer.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
4
servings
Calories:
291 kcal
Course:
Appetizer, Lunch, Dinner
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 291
% 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.