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Praised for its health benefits and versatility, cauliflower is popping up in a ton of special diet communities, from vegan to paleo. It's been one of my favorite veggies for awhile, ever since I realized that it could be used instead of dairy in creamy sauces, and instead of chicken. I love it as a rice alternative too. But my latest obsession is cauliflower wings.

BBQ Cauliflower Wings [Vegan, Gluten Free, Oil Free]

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Ingredients You Need for BBQ Cauliflower Wings [Vegan, Gluten Free, Oil Free]

For the BBQ Cauliflower Wings:
  • 3 cups cauliflower florets (steamed gently if using frozen)

For the Batter: 

  • 1 1/2 cups gluten free flour (I used 1 cup brown rice flour + 1/2 cup white rice flour)
  • Water to thin (about 1 1/2 cups depending on the flour you use)
  • Spices of your choice (I combined 1/2 tsp Cayenne pepper, 1/2 tsp black pepper, 1/2 tsp ground ginger, 1 tsp garlic powder, 1/4 tsp dried basil, 1/4 tsp pink salt)

For the Spicy BBQ Sauce:

  • 1/4 cup ketchup
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon or more maple syrup
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon black pepper
  • 1 tablespoon sriracha or 1 tsp hot sauce (like red hot)
  • 1/4 cup of water (to thin the sauce)

How to Prepare BBQ Cauliflower Wings [Vegan, Gluten Free, Oil Free]

For the Cauliflower:
  1. Preheat oven to 450F. Steam frozen cauliflower to thaw or use fresh. Make sure it is in nice floret pieces (not too tiny).
  2. Mix batter thoroughly in a mixing bowl until smooth like a waffle batter. Dip each floret to fully coat, gently tap off excess into batter bowl.
  3. Arrange on a parchment paper lined baking sheet. Bake in hot oven for about 15 minutes, flip all pieces with a spatula and bake another 10 minutes. If adding a sauce, like BBQ sauce for wing style cauliflower, baste the cauliflower bites with some of the sauce and return to the oven for 10 more minutes.
  4. Remove from the oven and baste with more sauce. Serve with spicy vegan mayo.

For the Spicy BBQ Sauce:

  1. Stir all sauce ingredients together in a bowl. Use as sauce to baste the wings.
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Nutritional Information

Total Calories: 1156 | Total Carbs: 200 g | Total Fat: 0 g | Total Protein: 22 g | Total Sodium: 237 g | Total Sugar: 20 g

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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