Crispy BBQ Cauliflower Wings: 1 AMAZING Vegetarian Game Day Snack
Enjoy crispy, flavorful cauliflower wings that are a perfect vegetarian alternative for game day. These wings capture the satisfying crunch and tangy taste you love, offering a delicious plant-based snack.
- Prep Time: 15 minutes
- Cook Time: 30-35 minutes
- Total Time: 45-50 minutes
- Yield: 4-6 servings
- Category: Appetizer
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
- 1 large head cauliflower, cut into bite-sized florets
- 1 cup all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup unsweetened plant-based milk
- 1/2 cup BBQ sauce
- 2 tablespoons maple syrup
- 1 tablespoon apple cider vinegar
- 1 teaspoon smoked paprika
- Optional: chopped parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, whisk together the flour, garlic powder, onion powder, salt, and pepper.
- Add the cauliflower florets to the dry ingredients and toss to coat evenly.
- Pour in the plant-based milk and stir until the cauliflower is well-coated in a batter.
- Arrange the battered cauliflower florets in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes, or until the cauliflower is tender and starting to crisp up.
- While the cauliflower bakes, prepare the BBQ sauce glaze. In a small saucepan, combine the BBQ sauce, maple syrup, apple cider vinegar, and smoked paprika. Heat over medium heat, stirring, until warm and well combined.
- Once the cauliflower is baked, transfer the florets to a clean bowl. Pour the warm BBQ sauce over the cauliflower and toss gently to coat each piece.
- Return the coated cauliflower to the baking sheet and bake for another 5-10 minutes, or until the glaze is slightly sticky and caramelized.
- Serve hot, garnished with chopped parsley if desired.
Notes
- For extra crispiness, you can double-coat the cauliflower. Bake the first coat for 15 minutes, dip again in the batter, and then bake for another 20-25 minutes before saucing.
- Adjust the sweetness and tanginess of the BBQ sauce by adding more maple syrup or apple cider vinegar to your preference.
- Feel free to experiment with different BBQ sauce flavors for variety.
Nutrition
- Serving Size: 1 serving
- Calories: Approximately 150-200 calories per serving (will vary based on BBQ sauce)
- Sugar: 15-20g
- Sodium: 300-400mg
- Fat: 5-8g
- Saturated Fat: 1-2g
- Unsaturated Fat: 4-6g
- Trans Fat: 0g
- Carbohydrates: 25-30g
- Fiber: 4-6g
- Protein: 3-5g
- Cholesterol: 0mg