AppetizersRecipesSide DishesSnacks

Finger Lickin’ Good BBQ Cauliflower Wings (Vegan & GF)

posted by Melissa Huggins November 7, 2016 22 Comments
These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients & they are oil & gluten-free. Serve ’em up as an appetizer, snack or tasty side dish.

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.The holidays are quickly approaching, and I have a million and one recipes to share, but honestly I needed a little break from the festive food for a day. Don’t worry, I’ll be sharing more holiday noms very soon. But for now, I made some BBQ Cauliflower Wings to share with you guys. They aren’t very holiday-ish, but they are insanely delicious and worthy of a blog post.

These BBQ Cauliflower Wings are the perfect solution to chicken wing addiction. Yep, I used to be addicted to them, too. If you think about it, the addicting part is the sweet, spicy and tangy sauce, not the chicken wings themselves.

Nobody can argue that chicken wings are healthy, so why not make the switch to a healthier, kinder & mouth-watering appetizer? These “wings” are addictive too, but you won’t have to feel guilty about indulging in them. It’s a win-win situation!

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.


So, how did I get the idea for these tasty noms?

I first saw these cauliflower wings on Pinterest a while back, but I didn’t feel compelled to make them for some reason. Maybe subconsciously, I felt they were too good to be true.

Well, a few months back, I finally tried them at a local restaurant and I instantly fell in love! They were reminiscent of my old-time favorite appetizer, but super healthy and most importantly, vegan. I loved them so much, that I wanted to make them at home for my family.

While I absolutely love the traditional “hot wing” sauce, my four-year old isn’t a big fan of the spiciness. So, I decided to make something we can all enjoy, and I used my tangy, sweet & mildly spicy barbecue sauce. These are now his new favorite snack, right next to my Vegan “Mozzarella” Sticks.

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.You wouldn’t believe how easy these are to make

You won’t need much to make these yummy noms. You’ll just need a head of cauliflower, gluten-free flour, almond milk, water and seasonings.

They are so easy to make too… just cut up your cauliflower into bite-size pieces, dip them into the flour/milk/water mixture and let them crisp up in the oven for 25-30 minutes.

While that is happening, you can make the savory & sweet barbecue sauce. You’ll need ketchup, apple cider vinegar, brown sugar, molasses, vegan Worcestershire sauce, soy sauce and seasonings.

When the BBQ Cauliflower Wings are crispy, dip them in this sticky goodness. Pop them back in the oven for 10-15 minutes, until the sauce is caramelized and browned.

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.Now it’s time to enjoy!

These barbecue cauliflower wings are tangy, sweet, tender and crispy. They have the perfect balance of flavors and textures to make your taste buds happy. They will keep you coming back for more, so you might want to make some extra. The gremlins in my home gobble these up fast, so I always bake twice as much.

They can be served as an appetizer, snack or side dish. Serve ’em up on game day and watch them disappear. Shhh…don’t even tell ’em it’s cauliflower, they will devour them without a peep. Side them with some ranch sauce, celery & carrot sticks. Oh, and don’t forget the vegan beer!

If you are interested in seeing more game day recipes, you might like these Fried Olives Stuffed w/ Roasted Garlic or these Zucchini Corn Fritters.  They are both my go-to party favorites and are real crowd pleasers.

Alright, are you ready to try this deliciousness? Let’s do this!

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.I’d love to hear from you

If you make this recipe, I’d love to get your feedback. You can leave a comment below and let me know what you think. It would really make my day. You can also follow me on Instagram and share your creation with me. Just tag me @veganhuggs and hashtag #veganhuggs so I don’t miss it.

BBQ Cauliflower Wings

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BBQ Cauliflower Wings (Vegan & Gluten-Free)
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 
These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free.
Course: Appetizer
Recipe Type: Gluten-Free, Vegan
Servings: 6
Calories: 140 kcal
Author: Melissa | Vegan Huggs
Ingredients
  • 1 head cauliflower , washed & cut into bite-size pieces
  • 1 cup gluten-free flour (or regular all-purpose flour)
  • 1/2 cup unsweetened almond milk (or any plant-based milk)
  • 3-6 tablespoons filtered water (more as needed)
  • 1/2 teaspoon Himalayan salt (or preferred salt)
  • 1/2 teaspoon garlic powder
Barbecue Sauce:
  • 3/4 cup ketchup
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons brown sugar
  • 1 tablespoon molasses
  • 1 tablespoon vegan worcestershire sauce *see note
  • 2 teaspoons tamari sauce or soy sauce, low sodium (GF if preferred)
  • 3/4 teaspoon smoked paprika (or regular paprika)
  • 1/2 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon Himalayan salt (or preferred salt) , more to taste
  • Fresh ground pepper to taste
Instructions
  1. Preheat oven to 450 degrees F
  2. Combine flour, salt & garlic powder in a medium bowl. Add in milk and whisk together. Whisk in a tablespoon of water at a time, because you might not need much of it at all. Your mixture should be thick, but pourable. Similar to pancake batter. If your batter is too runny, add a little bit more flour.
  3. Line a large baking sheet with parchment paper or lightly grease with oil.
  4. Fully emerge each floret into the batter and let the excess run off. Tap a few times to help it along (*see note). Place on your baking sheet and repeat until all pieces are battered. Leave a few inches in between each piece to prevent soggy bites.
  5. Bake for 25-30 minutes, or until crispy and flip once in between.
  6. While the florets are baking, start the barbecue sauce. In a small sauce pan, combine all ingredients over med-low heat. Bring to a slight simmer and turn heat to low. Stir often so it doesn't burn. Cook for 15-20 minutes, until it thickens up a bit. Cook longer for a deeper flavor. Set aside until florets are ready.
  7. Remove baking sheet from oven. Using a fork, carefully dip each floret into the bbq sauce and tap off excess. You can also brush on the sauce. Place each piece back on your baking sheet and leave a few inches in between.
  8. Bake for another 10-15 minutes, or until sauce is browned and lightly caramelized.
  9. Serve immediately.
  10. Serve with extra bbq sauce or ranch dipping sauce. Enjoy!
Recipe Notes

*After the batter has run off the floret into the bowl, I place it on a grated rack until all florets are battered, and then I transfer them to the baking sheet. I do this because a little bit of excess batter seems to still run off, leaving a weird shaped cauliflower wing when cooked. I put a piece of parchment paper under it, so it doesn't make a mess on the counter. This step in not necessary, but can be helpful.

 

*Worcestershire isn't typically vegan, but there are vegan versions to choose from. I purchase Annie's Organic Vegan Worcestershire Sauce or The Wizard's Organic Worcestershire Sauce and there are others on the market. Make sure to read the labeling before purchase.

 

 

Nutrition Facts
BBQ Cauliflower Wings (Vegan & Gluten-Free)
Amount Per Serving
Calories 140 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 469mg 20%
Potassium 219mg 6%
Total Carbohydrates 31g 10%
Dietary Fiber 2g 8%
Sugars 14g
Protein 3g 6%
Vitamin A 7%
Vitamin C 12.4%
Calcium 6%
Iron 7.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

These BBQ Cauliflower Wings are a healthier alternative to traditional wings. They are baked with very simple ingredients and they are oil & gluten-free. Serve 'em up as an appetizer, snack or tasty side dish.

Vegan Huggs is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. This post may contain affiliate links, which means I make a small commission if you purchase the item after clicking on the link. This helps cover the cost of keeping the site running. There will be no additional charge to you, if you purchase an item through an affiliate link. I will only link items that I use myself.

 

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22 Comments

Jenn November 9, 2016 at 9:53 am

These look AMAZING!! I love cauliflower wings, but I always have them with buffalo sauce. Love the idea of sweet sticky BBQ sauce instead. I am definitely trying these!

Reply
mhuggs November 20, 2016 at 9:31 pm

Thank you, Jenn! I love the buffalo sauce, too. 🙂

Reply
Dianne's Vegan Kitchen November 9, 2016 at 9:58 am

I’ve made buffalo cauliflower wings before, but I’ve never thought to make bbq wings. These look amazing, and they seem perfect for parties!

Reply
mhuggs November 20, 2016 at 9:31 pm

Thank you, Dianne. I love the more traditional flavor too, but my son feels differently. Too spicy for him 🙂

Reply
Becky Striepe November 9, 2016 at 10:43 am

Oh my gosh, these look so good! I love wings and BBQ, so this is basically my dream come true.

Reply
mhuggs November 20, 2016 at 9:29 pm

Thank you, Becky! They are very popular around here lately 🙂

Reply
Mel | avirtualvegan.com November 10, 2016 at 7:31 am

Wow they really do look finger lickin’ good! I could easily eat the whole cauliflower here!

Reply
mhuggs November 10, 2016 at 7:42 pm

Thank you, Melanie. They are so addictive, but in a good way 🙂

Reply
Mary Ellen @ VNutrition November 10, 2016 at 11:55 am

These look perfect for game days! I have not yet tried any cauliflower “wings” but these look amazing so I’ll totally be making them soon.

Off to look for your vegan mozz sticks!

Reply
mhuggs November 20, 2016 at 9:27 pm

Thank you, Mary Ellen. I love these on game day. I’m not a big sports fan, but I like all the finger foods 🙂

Reply
Amy Katz from Veggies Save The Day November 10, 2016 at 3:27 pm

Looks delicious, Melissa! I love cauliflower wings. 🙂

Reply
mhuggs November 10, 2016 at 7:52 pm

Thank you, Amy! I love ’em too! 🙂

Reply
Ginny McMeans November 12, 2016 at 4:47 pm

Gosh, I love these. I even want to lick the screen. I will be making these very very soon.

Reply
mhuggs November 20, 2016 at 9:25 pm

Thank you, Ginny! We’ve been eating these a lot lately 🙂

Reply
Sarah November 13, 2016 at 11:10 pm

I’m obsessed with cauliflower wings at the moment! Gotta try these!

Reply
mhuggs November 14, 2016 at 9:27 pm

Me too! Totally addicted!

Reply
Nicholas November 30, 2016 at 10:30 pm

Great recipe, It came out just as it looks and tasted equally the same.

Reply
mhuggs November 30, 2016 at 10:33 pm

Thank you so much! So glad to hear 🙂

Reply
Troy Morrissey February 19, 2017 at 1:58 pm

My family and I tried this today for our Winter BBQ as a appatizer. WOW! It is officially a part of our meal rotation and film night family snack! Thanks for sharing.

Reply
Melissa Huggins February 19, 2017 at 10:48 pm

Hi Troy, Yay, this is awesome to hear! Thank you for your feedback. A Winter BBQ sounds like a great idea… I need to plan one. 🙂

Reply
Kate February 24, 2017 at 10:13 pm

Hi! I made these today for Saturday lunch, so yum! My usually fussy 10 y.o asked me to make these again tonight at dinner- they were enjoyed that much. Thank you!

Reply
Melissa Huggins February 25, 2017 at 12:36 am

Hi Kate, thank you for sharing your feedback…it means a lot to me. I’m so happy you like them, especially your 10 yr old. My son can be fussy too, but he really likes these. Enjoy the rest of your weekend. 🙂

Reply

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