Crispy BBQ Cauliflower "Wings"

The Magazine: Crispy BBQ Cauliflower "Wings"

Chicken wings are an American staple. Unfortunately, the meal only wreaks havoc on your health. Coated in eggs and highly refined white flour then deep-fried in oil and slathered in a sugary sauce, the good taste certainly doesn’t outweigh its many unhealthy qualities, including a high amount of empty calories, cholesterol, and saturated fat. So how do you get your fix the healthy way? With the veggie variety, of course.

Cauliflower is touted as one of the healthiest vegetables on the planet. And for good reason: it’s loaded with anti-inflammatory compounds, calcium, and vitamins K, C, and B6. Needless to say, piling your plate with baked, veggie-loaded wings instead of the real deal gives you much more bang for your buck. And when you pair them with a simple homemade BBQ sauce instead of using a store-bought version that’s loaded with sugar, it’s a winning combo all around.

Cook Time

45 min.


3-4 servings



2 small to medium heads of cauliflower, or one large head

2 cups brown rice flour

1.5 + ¼ cups cashew milk

BBQ Sauce:

2 Tbsp apple cider vinegar

2 cups unsweetened, organic ketchup

¼ cup organic maple syrup

½ Tbsp unsweetened cocoa powder

½ tsp salt

¼ tsp garlic powder


1. Preheat oven to 425 degrees. Cut the cauliflower into florets, then set aside.

2. Mix the whole-wheat flour and cashew milk in a bowl until there’s no clumps. (For a crispier cauliflower wing, replace with a flour option that isn’t gluten-free.)

3. Spray a baking sheet. Dip each cauliflower floret into the flour and cashew milk mix, making sure they’re evenly coated, and spread them out on the baking sheet.

4. Bake the florets in the oven for 40 minutes, or until they’re crisp to your liking, flipping halfway through.

5. Optional: garnish with scallions or fresh herbs of your choice.

The Goods

Cart is empty.