BBQ cauliflower wings no oil vegan

Cauliflower Wings/Bites

As you know I tend to eat the same things now that I’ve developed a number of tasty recipes. But every once in a while I like to try something new. My latest discovery is these cauliflower wings (or bites) – I was blown away by the texture. This could easily replace some of the soy chicken products if you happen to use them, and make many meat eaters pretty happy as well. See my video recipe as well at the end of this post.

cauliflower wings


-1 head of cauliflower
-1 cup flour (I used whole wheat, others use chickpea flour, etc)
-1 cup water (or unsweetened almond milk)
-spices (optional such as onion/garlic powder, nutritional yeast, salt – I didn’t add)
-1 cup of breadcrumbs (I made them with 5 pieces of whole wheat bread baked in oven until dried out, blended with dashes of onion/garlic powder). Enough to coat your cauliflower florets, you may need more. UPDATE: I used corn flake crumbs today, omg so crispy! Note: they have some added sodium and sugar.
-1/2 cup barbecue sauce (I used a no oil regular or garlic sauce, whatever you prefer such as buffalo sauce)
Tabasco sauce (add to sauce to taste for desired heat tolerance, lots of hot sauce options that you may prefer)


Preheat oven to 450F. Wash and cut cauliflower into florets (bite sized pieces). Mix the flour, non-dairy milk and optional spices and whisk to combine in a large bowl. Put the florets into the flour mixture and mix to coat each floret. Then dip each floret into a bowl of bread crumbs and lay onto a baking sheet lined with silpat non-stick sheet (or parchment paper). Repeat until all florets are coated, breaded and put onto sheet.

Bake the florets until they are crispy and browned, about 15-20 minutes. You can eat them like that dipping them in your favorite bbq sauce or ranch dip. But we usually do a second bake so while the wings are baking, mix the bbq sauce and tabasco (if using) and put into a large bowl. Then take the florets out of the oven when browned and crispy, use spatula to scrape off the florets into a bowl that contains the bbq sauce mixture. Coat each floret in bbq sauce then re-bake for another 20 minutes. it takes a while for the florets to crisp up again.


You can avoid re-baking and just dip the baked breaded florets in bbq/hot sauce. You can also bake them without breading them. Add some celery sticks and this amazing ranch dip.

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