BBQ Cauliflower Wings

BBQ Cauliflower

I know that football season just ended, but I think it’s always an appropriate time to eat wings, so here’s a tried and true favorite to sneak some more veggies in. They’re so tasty you’re friends and loved ones will be begging you for more!

BBQ Cauliflower Wings

Adapted from Hot For Food Blog


  • 1 head of cauliflower
  • ½ cup milk (or non-dairy alternative)
  • ½ cup water
  • ¾ cup flour
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp cumin
  • 1 tsp paprika
  • ¼ tsp sea salt
  • ¼ tsp ground black pepper
  • 1 cup barbecue sauce


  1. Line baking sheet(s) with parchment paper and preheat your oven to 450°F.
  2. Wash and cut cauliflower head into bite sized pieces/florets.
  3. Mix all the ingredients (minus the barbecue sauce, this is added separately!) into a mixing bowl.
  4. The batter shouldn’t be so thick that it doesn’t drip, but also not so thin that it doesn’t coat or stick to the cauliflower. If you’re using rice flour, you may need to add a little more liquid to get the batter the right consistency. It tends to be slightly thicker.
  5. Dip each floret into the mixture and coat evenly. Tap off the excess a couple of times on the side of the bowl.
  6. Lay florets in an even layer on the parchment lined baking sheet without overcrowding. The parchment paper or a silpat mat is essential in preventing the batter from coming off throughout baking! I’ve tried oiling the baking sheets and they tend to stick. You need parchment paper!
  7. Bake for 25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy. If you go to flip the cauliflower and the batter is coming off, you need to bake longer on that side!
  8. Once the cauliflower is done its ‘first bake’ in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the barbecue sauce. Toss to coat evenly, or you can do this in smaller batches. Then spread all the florets coated in wing sauce out onto the same baking sheet. Bake in the oven for another 25 minutes, flipping the florets over half way through. Again, if you go to slip the pieces and the batter is coming off, bake for longer. Oven times and temperature vary from oven to oven! 

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