Baked BBQ Cauliflower Wings
These cauliflower wings are lip-smacking delicious! Terrific for game day or any day for that matter. We even eat them as a main dish.
Servings: 4 servings
Calories: 257kcal
Equipment
Ingredients
- 1 head of cauliflower cut into bite sized pieces
- 1 cup whole grain flour.
- 1 cup non-dairy milk
- 1 tablespoon garlic powder
- 1 tablespoon onion power
- 1 teaspoon salt
- pinch of cayenne for slight kick
- bread crumbs I used Kellogg’s Bread Crumbs
- barbecue sauce
Instructions
- Preheat oven to 450°F and line baking sheet with parchment paper. This makes clean up much easier because clean-up is a breeze.
- Cut the cauliflower florets into small bite-size pieces. I like to make mine a little chunky, but you can cut them as small or large as you like.
- Combine flour, non-dairy milk, and spices in a bowl, and whisk together.
- Coat each cauliflower bite in the batter. I simply put a handful of them in the bowl at one time and roll them around until coated.
- Pour the dry bread crumbs in a large bowl or even in a gallon-sized storage bag. As you batter each cauliflower bite in the bowl of batter, then toss them into the bread crumbs and roll (or shake if using bag) to coat evenly. I do this in batches.
- These vegan wings are going to need to go into the oven twice to get the texture and crunch desired.
- Place battered and breaded cauliflower bites on a baking sheet and bake for approximately 20 minutes, until brown and crispy. You’ll be surprised how crunchy these get.
- While the cauliflower wings are baking, place some barbecue sauce in a medium-size bowl. Remove cauliflower bites from the oven, and dip each piece into barbecue sauce. I used a fork to roll the chunks around in the sauce.
- Once they are coated well in bbq sauce and placed back on the baking sheet, it’s time to rebake them for another 15-20 minutes.
- When they are done, remove from the oven and allow them to cool. Serve warm or even at room temperature.
Video
Notes
Tips & Suggestions:
I have included step-by-step photos and directions above to ensure your first attempt will be successful.
- Storage- These are best when eaten fresh out of the oven, but they do keep well in an airtight container for up to a week. You’ll just want to reheat them in the oven rather than a microwave to help crisp them back up.
- Air Fryer Cooking- Though I haven’t tried it yet, I think an air fryer is a great idea. I would suggest 400°F for about 10 minutes each cycle. If they don’t crisp up enough, just add a little more time in increments.
- BBQ Sauce Options- This 8-ingredient healthy BBQ Sauce Recipe is a great homemade option! If you are looking for a premade barbecue sauce, we love this oil-free Bone Suckin’ Sauce.
- Dipping Suggestion- This Creamy Ranch Dip is a great addition to these wings.
Nutrition
Calories: 257kcal | Carbohydrates: 48g | Protein: 10g | Fat: 3g | Fiber: 5g | Sugar: 10g