BBQ Cauliflower Wings are the ideal dish to serve die-hard skeptics. It can be served as an appetizer, snack, side, or even a main dish.

 

Cauliflower queen is back again! Let me tell you, these BBQ cauliflower wings are lit because they are so juicy, crispy, crunchy, and saucy. This recipe is similar to my Cauliflower Nuggets recipe, minus the barbecue sauce. 

 

Some people don’t love cauliflower, but no worries, it’s just too amazing, and I will encourage you to give it another try. They are great to serve at your next potluck, party, or BBQ, and watch them disappear. 

 

This BBQ Cauliflower recipe is far from being bland, and it is, in fact, full of flavor and perfect for replacing meat in your diet, especially if you are a new vegan or your doctor told you to stop eating meat. One thing for sure is my 9-year-old son Daevyd loved it, so it is very kid-friendly.

Barbecue Cauliflower Wings

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What Makes These Best BBQ Cauliflower Wings?

You will not believe it, but these cauliflower wings taste exactly like regular wings. I have many meat-eater friends and vegan friends that are amazed to taste these delicious wings. 

Without the bbq sauce mixture, they are crispy and crunchy but soft inside and tastes amazing. The bbq sauce is even better, and the explosion of flavors will make you fall in love with the wings. 

  • Cauliflower wings make a good addition as a meal or snack. The best part of these wings is that you will gobble up all the wings without any guilt. Whether you are preparing them as a casual appetizer or snacks with these cauliflower wings, you can make it a first choice! 
  • Cauliflower wings are entirely gluten-free and vegan-friendly! 
  • These wings are very easy to prepare and take only a few minutes with a handful of ingredients. 
  • BBQ cauliflower wings are kid-friendly! You never know these vegetables are the perfect snack addition that will make your kids go crazy for them. 

Do Cauliflower Wings Taste Like Chicken?

 

They definitely do not taste like chicken, but they are a perfect replacement for chicken wings. They are healthy and have an almost meaty texture after coating them with butter, seasonings, and BBQ sauce. 

 

After the smoky-sweet BBQ sauce is coated with the wings and baked in the oven, the caramelization effect takes it to another level.  

Cauliflower Health Benefits

 

Like broccoli, kale, and cabbage, cauliflower is a cruciferous vegetable that belongs to the Brassicaceae family. Its name comes from the Latin word ‘caulis,’ which means cabbage with a flower. The head of the cauliflower, commonly referred to as curd, are on top of the florets; they have densely grouped juvenile flower buds linked to a central stalk.

 

Vitamin C, folate, vitamin K, B complex vitamins, and vitamin E are all possible sources of vitamin C, folate, and vitamin K in cauliflower. It contains essential minerals such as calcium, magnesium, phosphorus, potassium, zinc, sodium, and iron while excluding cholesterol.

 

In comparison to other members of its botanical relatives, such as broccoli, it can also provide dietary fiber and may contain fewer natural sugars. Here are several health benefits of cauliflower,

Prevent Oxidative Stress

 

Cauliflower is high in vitamin C, vitamin E, manganese, and other powerful antioxidants that help the body stay nourished. Glucobrassicin, glucoraphanin, and gluconasturtiin are among the phytochemicals known as indoles and glucosinolates. These ingredients may activate enzymes that protect the body’s cells from oxidative stress and free radical damage.

Improves Cardiovascular Health

 

Because of the presence of glucoraphanin, regular consumption of cauliflower can help with blood circulation and may help maintain the healthy functioning of blood vessels.

 

 Isothiocyanates are formed when glucoraphanin is transformed into isothiocyanates, activating anti-inflammatory properties and inhibiting fat accumulation in blood vessels. 

 

This can help to ensure that blood flows freely, perhaps lowering the risk of problems like atherosclerosis and improving cardiovascular health. 

 

Indole-3-carbinol, which is abundant in cauliflower, has also been shown to have antithrombotic and antiplatelet properties, which contribute greatly to a healthy heart.

Prevent Stomach Disorders

 

Cauliflower is high in dietary fiber, which aids digestion and aids in the removal of toxins from the body. This vegetable’s glucoraphanin, glucosinolate, and sulforaphane content can help preserve the stomach lining and inhibit Heliobacter pylori bacterium growth. 

 

In addition to this defense mechanism, dietary isothiocyanates in cauliflower have been shown to minimize the risk of various abdominal problems, such as stomach ulcers and other gastrointestinal ailments.

 

Can Reduce Cancer Risk

 

According to studies, the chemopreventive and anti-estrogen properties of indole-3-carbinol found in cauliflower aid in the slow formation of uterine cancer cells.

 

According to research published in The Journal of Nutrition, the consumption of brassica vegetables such as cauliflower has a great role in decreasing cell proliferation, particularly in the case of breast cancer.

 

Can Improve Iron Absorption

 

Cauliflower contains vitamin C, which aids in absorbing iron into the bloodstream. This may also aid in increasing the body’s hemoglobin production.

 

Slower The Progression of Respiratory Issues

 

The human papillomavirus, which damages the vocal cords in the larynx, trachea, lungs, and bronchi, can cause respiratory papillomatosis. 

 

Increased consumption of cruciferous vegetables, such as cauliflower, has been proven to help reduce the severity of respiratory papillomatosis in studies conducted at the University of Pittsburgh Medical Center.

Health Benefits of Rice

 

Rice is a staple food for nearly every culture. Everyone can usually think of a particular rice dish that their families commonly make to accompany meals or special occasions.

 

The reason why it is a great staple food is that it is high in carbohydrates. Carbs are demonized in our society now, but our ancestors found them to be an essential source of energy.

 

Our bodies need carbohydrates to function, and they are usually the easiest and cheapest food sources. Entire civilizations would go through famine, and many would die because the staple crop failed, and they could not survive off of other foods.

 

Brown rice is the original grain when it has not been processed by having the bran and germ removed. Combined with the endosperm, these parts make brown rice a good energy source. This is because not only does it contain carbohydrates, it also has fiber, vitamins, and minerals.

 

BBQ Cauliflower Wings Step by Step Tutorial

BBQ Cauliflower Wings Recipe Ingredients

  • Cauliflower Florets
  • Brown Rice Flour
  • Onion Powder
  • Garlic Powder
  • Ground Paprika
  • Smoked Paprika
  • Ground Cumin
  • Sea Salt
  • BBQ Sauce

 

How To Prepare BBQ Cauliflower Wings

 

To prepare the BBQ Cauliflower Wings, take one medium cauliflower, and remove the leaves. Side note: you can actually cook the leaves if you grew your cauliflower or bought them freshly picked with leaves still intact.  The leaves are delicious, finely chopped, and steamed, using my Southern Collard Greens recipe.

 

Wash and break the cauliflower into little florets. Next, make the batter. For this recipe, make a thick batter that is the consistency of pancake batter. Combine brown rice flour, paprika, smoked paprika, cumin, and salt in a large bowl. Add an equal amount of water to flour, and whisk until smooth and all lumps disappear.

 

Add the cauliflower florets and make sure to cover each floret completely with the batter. As you transfer each floret to a prepared baking sheet, make sure to lightly shake off excess batter to prevent the pooling of batter on the sheet. Place in a single layer, spacing evenly. Bake for 25 minutes until golden and crisp.

 

Remove the battered florets from the oven and toss with BBQ sauce, then return them to the oven and bake for another 5 minutes. This recipe is so easy and addictive!

 

You are welcome to try my homemade BBQ Sauce recipe, especially for my readers who do not like sauces with vinegar. It is a delicious sweet homemade BBQ Sauce recipe

BBQ Cauliflower Wings on a white plate

Why is My Cauliflower Wings Soggy? 

 

Baked cauliflower wings can become soggy if you add too much BBQ sauce when coating the wings before putting them in the oven. The soggy cauliflower will also taste amazing, but you will not enjoy the crunchy effect that you are looking for.

 

Simply coat the cauliflower wings lightly with a brush instead of dipping them directly in the sauce so that you can get a nice and crispy texture. 

You can also use the rest of the sauce as the dipping sauce, whatever you prefer with the wings! 

 

Using an oven-safe wire rack to position over the baking sheet pan while baking the cauliflower wings is also essential. It will allow the air to circulate under the wings; in that way, you will achieve crispier wings. If you do not have that for your oven, line the sheet pan with parchment paper. It will not make crispier wings, but they will still taste delicious.

How to Prepare Cauliflower Wings in An Air Fryer?

 

Frying the cauliflower wings in the air fryer is perfect for getting even crispier wings than the oven. Set the air fryer at 400F. Follow the instructions of the recipe below to achieve the perfect mixture. Take them out and mix with bbq sauce and cook for another 10 minutes or until they are cooked enough.  

Can I Use Frozen Cauliflower?

 

Yes, you can! When you take out the cauliflower from the freezer, keep it at room temperature to thaw properly. Avoid using the microwave to defrost the cauliflower as it can make them mushy. Absorb the excess water from the cauliflower, and they are okay to use. 

Tips and Tricks

  • When you are chopping the cauliflower off the stem, avoid cutting them too small. Make it like a handheld wing-like piece so you can easily hold the end to take a bite. It will also make the cauliflower wings crunchy and crispy by getting out the excess liquid. 
  • Suppose you have any leftover BBQ cauliflower wings that need to be stored. Put them in the airtight container in the refrigerator for 2 to 3 days. The best way is to get them in the oven or microwave and heat them until warm. 

Try These Other Vegan Cauliflower Recipes

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Categories

Nutrition

(Per portion)
  • Energy: 232 kcal / 970 kJ
  • Fat: 1 g
  • Protein: 6 g
  • Carbs: 50 g

Cook Time

  • Preparation: 10 min
  • Cooking: 30 min
  • Ready in: 50 min
  • For: 4 Servings

Ingredients

Instructions

  1. Preheat oven 450 degrees F. Wash and break cauliflower into florets and set aside.
  2. In a large bowl, combine brown rice flour, onion powder, garlic powder, paprka, smoked paprika, cumin and salt. Add water and whisk together until smooth.
  3. Add caulilfower florets and toss to fully coat, making sure batter cover all sides of the florets. Shake off excess and transferr floret onto baking sheet in a single layer.
  4. Bake for 25-30 minutes or until golden and crisp. Remove from oven and toss with barbecue sauce. Return to oven to crisp up for about 5 more minutes.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.