Have you tried cauliflower wings before?
They’ve been around for a few years in the food space, and you’ve probably seen many recipes like this floating around the web. They’re always a huge success when I make them, so I thought I’d share my go-to recipe with you, just in time for the Super Bowl.
Cauliflower is so versatile, and I love how surprisingly similar to chicken wings it becomes with this recipe (seriously, look at those wings!). I promise they will impress even your most skeptical friends. These are the perfect little bite for game day – and they’re just as good any day of the year.
The cauliflower pieces are first coated in a thick batter made of flour, plant-based milk and seasoning. I particularly love using chickpea flour for this recipe – it has a slightly nutty flavour, a great texture, and it’s one of the most nutritionally interesting gluten-free flours too. If chickpea flour is not in your pantry, any other type of flour will do. After they’re baked once, the cauliflower florets are tossed in a homemade BBQ sauce (recipe below) and then baked again until they become beautifully browned and slightly crispy.
If you try these cauliflower wings, let me know by leaving a comment below, and be sure to tag @the.green.life in your photos on Instagram so I can see your creation!:)
BBQ Cauliflower Wings
For the cauliflower wings
- 1 large head cauliflower cut into bite-size florets
- 3/4 cup chickpea (garbanzo) flour (or any flour of your choice)
- 1 tsp garlic powder
- 1/2 tsp sea salt + freshly ground black pepper
- 3/4 cup plant-based milk (I like to use almond milk)
For the BBQ sauce
- 1 cup crushed tomatoes (or tomato puree)
- 1/2 cup apple juice
- 1/4 cup maple syrup
- 2 tbsp apple cider vinegar
- 2 tbsp tamari
- 1 tbsp molasses
- 1/2 tsp dijon mustard
- 2 tsp smoked paprika
- 1 1/2 tsp chili powder
- 1/2 tsp chipotle powder
- 1/2 tsp onion powder
- 1/2 tsp sea salt
- 1 green onion, minced
For the cauliflower
Preheat the oven to 450°F. Line a large baking sheet with parchment paper.
In a mixing bowl, mix together the flour, garlic powder, sea salt and lots of black pepper. Add the milk and whisk until the batter is smooth (it should have the texture of a thick crepe batter).
Dip each floret into the batter to coat. Tap off the excess batter and transfer florets to the prepared baking sheet, making sure some space remains between each one.
Bake in the oven for 25 minutes, flipping the cauliflower once halfway through.
For the homemade BBQ sauce
While the cauliflowers are baking, prepare the BBQ sauce. Place all the ingredients for the sauce in a medium saucepan. Bring to a gentle simmer over medium heat, then reduce the heat to low and let cook for about 15 minutes to let the flavours mingle. Taste and adjust spiciness or seasoning if desired by adding more chili powder or salt. Set aside.
Once the cauliflower is done with its first bake, remove from the oven and transfer to a large bowl. Pour the BBQ sauce into the bowl (reserving about 1/2 cup for later), and toss well with your hands to coat.
Place the cauliflower back on the baking sheet, and bake for an additional 25 minutes, flipping again halfway through. I like to finish by setting the oven to broil and cooking them for 2 to 3 minutes, so they get a little crispier.
Remove from the oven, then brush the cauliflower "wings" with more BBQ sauce. Sprinkle minced green onion on top, and serve immediately.