Skip to content
Facebook Twitter Instagram YouTube

Photos and recipe by: Angela Tucker

Who doesn’t love a lighter, healthier version of a food we normally think of as less-than-healthy? This simple BBQ Cauliflower Wings recipe gives you just that. Whether you are making these as a side dish, or on a platter for your guests, these will be a tasty surprise. Plus, one-sixth of the recipe is 2 servings of vegetables! It’s a win-win!

When I make this recipe for myself, I like using lots of hot sauce. But, I know not everyone is into the heat, so this ingredient is completely optional depending on your taste buds.

If you would like to make it gluten-free, there are some simple suggestions for how to cut out the gluten.

Watching your sodium? Try limiting the salt or leaving it out altogether, and choose a BBQ sauce with less sodium.

Bon appetit!

BBQ Cauliflower Wings

Prep time: 10-15 minutes
Cook time: 30-40 minutes

Try out these BBQ Cauliflower Wings at your next gathering…or make them for yourself as a tasty snack!

Ingredients:

One head cauliflower, cut into florets
1 cup all-purpose flour (if you need to make it gluten-free, you can use chickpea flour!)
1 tsp Cajun spice
1 tsp paprika
Sprinkle of parsley
½ cup unsweetened soy milk
½ cup water
½ tsp salt
3 cloves of garlic, minced
½ cup BBQ sauce (if you need to make the recipe gluten-free, make sure it is BBQ sauce is gluten-free)
2 tbsp of canola oil
Hot sauce, to taste (optional)

Instructions:

  1. Preheat oven to 450°F.
  2. Mix the flour, Cajun spice, paprika, and parsley in a medium-size bowl.
  3. In a small bowl, combine the soy milk, water, salt, and garlic.
  4. Add the wet mixture to the dry mixture and stir to combine. It should make a batter, but not be too runny.
  5. Oil a baking sheet.
  6. Place cauliflower florets into the batter one handful at a time to coat them in the mixture, then place them on thebaking sheet. Repeat with the rest of the cauliflower. Be mindful not to overcrowd the cauliflower on the pan to ensure they cook properly.
  7. Bake for 25 minutes.
  8. Combine the BBQ sauce, oil, and hot sauce (if desired).
  9. Remove the cauliflower from the oven and place it all in a large bowl. Pour the BBQ mixture over the baked cauliflower and gently stir just enough to fully coat it.
  10. Spread the cauliflower back onto the baking sheet and pop back in the oven for another 10 minutes.
  11. Remove from oven, and enjoy as a side dish or a yummy snack!

Nutrition Info:
(Per 1/6th of recipe)

Calories: 180
Fat: 6g
Carbohydrate: 28g
Fibre: 2.5g
Protein: 2.5g
Sodium: 465mg
Potassium: 375mg

Nutrition analysis complete using eatracker.com


Angela Tucker is a Registered Dietitian from rural Manitoba. Angela first became vegan for compassionate reasons but soon realized other ways a vegan lifestyle and plant-based diet positively impacts the planet and health. To learn more about her philosophy on food, visit her blog PrairieSprout. You can also find her on Facebook and Instagram.