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    "home" » Recipes » MAIN DISHES

    BBQ Cauliflower Wings

    May 16, 2021 by Sophie Leave a Comment

    Jump to Recipe Print Recipe

    Spicy and Fresh these BBQ Cauliflower Wings are a Crowd Pleaser!

    Cauliflower wings in a plate with slices cucumber and cherry tomatoes

    BBQ wings and ranch dip are quintessential as party food, whether you’re enjoying the football game or having a beer with friends.  This is a great way to enjoy them in a healthy way while keeping little chickens everywhere safe and happy.  I’m also sharing with you my recipe for vegan ranch dip, which is great to dip your wings in or serve with a side of carrot sticks and celery.

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    The ingredients you need to make this recipe, cauliflower, hot sauce, flour, spices, plant base milk, maples syrup and oil.

    The cauliflower

    In the last few years, cauliflower has become “the new kale,” a bestselling veggie that works well with veggie, keto, and paleo diets.  And it’s no wonder when you think about how versatile this little brassica is!  Cauliflower (1) belongs to the same family as Brussel sprouts and cabbage, and for so many years was overlooked on veggie trays as broccoli’s bland cousin.  Now, it gets used in place of rice, pizza dough, or even wings.

    When you get your cauliflower home from the grocery store, unpack it from its plastic right away to keep it from rotting prematurely.  Cut it up and keep it in a tightly closed container with a few sheets of paper towel to remove the excess moisture.  Your cauliflower will keep this way for up to 5 days in the fridge, giving you plenty of time to make this recipe.  Alternatively, you can store the whole head in a zipper plastic bag for 5-7 days.

    The preparation

    dipping the cauliflower floret in the flour mixture

    Each cauliflower floret is dipped in a flour mixture and baked until golden brown.  Once your wings are crispy, toss them along with the sauce in a large bowl.

    cooked wings coming out of the oven

    FAQS

    Can I change the BBQ sauce for another kind!

    Yes, you could make a hot sauce, garlic ranch, or even curry sauce instead.  Once you know how to make the wings themselves, any flavor combinations are possible.

    Are BBQ Cauliflower Wings good?

    Yes much better than the chicken wings! There is no cholesterol in cauliflower and they are low in fat and saturated fat. Plus cauliflower is packed with fiber and antioxidants!

    cauliflower wings in plate with sliced cucumber and cherry tomatoes
    cooked cauliflower with florets close-up

    Vegan Ranch Sauce

    • 1½ cups vegan mayonnaise
    • ¼ cup plain unsweetened plant base milk
    • 1½ teaspoon apple cider vinegar
    • 3 finely chopped garlic cloves
    • ½ tablespoon dried parsley
    • 1 teaspoon dried dill
    • 1 teaspoon powdered onion
    • Salt and pepper to taste

    Instructions

    • Combine all the ingredients in a bowl.
    • If the mixture is too thick according to your preferences, add a little more milk.
    • Keep refrigerated. Flavors develop over time so it is best to wait at least 2 hours before consuming it.
    • You can keep this sauce for 7-10 days in the fridge
    dipping the wing in the vegan ranch

    More Cauliflower Recipes

    Cauliflower and Chickpeas Salad

    Cauliflower Tacos

    Cauliflower Curry

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    BBQ Cauliflower Wings

    These BBQ cauliflower wings are super good served with a vegan ranch sauce.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 30 mins
    Total Time 50 mins
    Course Main Course
    Cuisine American
    Servings 4
    Calories 331 kcal

    Ingredients
      

    • 1 ¼ cup all-purpose flour
    • 1 teaspoon chili powder
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon salt
    • ½ teaspoon pepper
    • 1 ¼ cup plant based milk
    • 1 large cauliflower stems removed, cut into florets about 5 cm (2 inches)

    Sauce

    • ¼ cup hot sauce
    • 2 tablespoons canola oil
    • 2 tablespoons maple syrup

    Instructions
     

    • Preheat the oven to 450 ° F. Line a baking sheet with parchment paper.
    • In a small bowl add the spices and mix well
    • In a large bowl, combine the flour and spices. Add milk and stir until well combined.
    • Put the cauliflower in the mixture. Stir to coat it well.
    • Place the florets on the baking sheet. Bake for 20 minutes.
    • Meanwhile, in a large bowl, combine all the ingredients for the Buffalo sauce. Mix.
    • Remove the cauliflower from the oven and add them to the bowl with the sauce, mix gently to cover all of the cauliflower florets with the sauce.
    • Add back the cauliflower florets on the baking sheet.
    • Continue cooking for 10 more minutes or until golden brown with crispy edges.
    • Serve the florets hot with a ranch dip if desired.

    Notes

    • If you like if spicy, you can also double the Buffalo sauce recipe to serve as a dip as well.
    • If you have any leftovers, you can reheat them in the oven, they will just as good!
    • Will keep up to 5 days in the fridge in an airtight container, do not freeze.

    Nutrition

    Calories: 331kcalCarbohydrates: 56gProtein: 10gFat: 9gSaturated Fat: 1gTrans Fat: 1gFiber: 6gSugar: 16gCalcium: 178mgIron: 4mg
    Keyword cauliflower wing, crowd pleaser, végan
    Tried this recipe?TAG Noble Veggies

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    Hi, I'm Sophie! Passionate about cooking, I love to create recipes with simple and affordable ingredients. No prerequisite in cooking is necessary to make my recipes, everyone will find pleasure in cooking and eating!

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