The baked and crunchy cauliflower wings are so delicious … don’t be surprised if the entire skillet is gone in minutes!
Cauliflower wings easy roast
With a delicious crunchy texture and sweet barbecue flavor, these secretly healthy wings are always a crowd favorite.
I have tried the recipe on both vegetarians and non-vegetarians, and even meat eaters love it and order more. So you know they have to be good!
Try this too Vegan chocolate chip cookies
What is served with the recipe?
The beauty of cauliflower bites is that they suit many different things.
Craving comfort food? Pair them with this Vegan Mac and Cheese.
It can be a side dish, an appetizer, or a healthy snack.
Try serving grilled cauliflower wings for dinner with them Spaghetti squash Or sweet potato (see How to cook sweet potatoes) Or side by side Avocado salad or Sweet potato salad While watching football on Monday night.
If you want to be really healthy, chop up some raw vegetables, like celery and carrots, and call them up daily. Don’t forget about the farm!
I like serving low-calorie vegan wings rather than french fries or onion rings, with either Veggie burgers or Black bean burger.
Can you make wings in an air fryer?
Although I unfortunately don’t own an air fryer (should I have one ??), a few great readers have tested it and reported that if you cook the grill wings in an air fryer at 400 ° F for 17 minutes, they will come out perfectly and crunchy.
Can you use frozen cauliflower?
This is another idea that I haven’t personally tried, but readers say it works. Just make sure the cauliflower is completely thawed by leaving it outside (don’t use the microwave, which might make it tender), and soak up the excess water with a towel before baking.
Ingredients for broccoli wing grill
The recipe can be prepared with just a few ingredients: broccoli, barbecue sauce, flour (or almond flour for the keto or low-carb version), oil or oil spray, onion powder, chosen milk (I like almond milk for grilled vegetable cauliflower wings), and optional bread crumbs.
Feel free to use spicy barbecue sauce or add a pinch of chili to the hot wings. Or choose the original barbecue sauce or honey sauce for a mild, child-friendly option. You can also roast broccoli whole, or slice it instead of florets.
More snacks on game day
Black Bean Brownies (Favorite reader)
How to roast cauliflower bites
To prepare the recipe, start by heating the oven to 425 Fahrenheit.
Place parchment paper on a baking tray, and spray cauliflower flowers with an oil spray or toss in a little oil. This helps the spice stick better.
Add the florets to a large bowl or ziplock bag, and add the onion powder and flour. Add the milk of your choice – I usually use almond milk, but feel free to choose your favorite milk. Then add breadcrumbs (you can also make it without the breadcrumbs if desired), then toss to coat it.
Arrange a single layer on the baking tray, being careful not to crowd the cauliflower. Bake for 25 minutes on the middle rack.
Combine barbecue sauce with oil or butter, then dip cauliflower in the sauce and bake for another 15 minutes. After this time, I like to roast for 5 minutes to get more crispness. Serve hot.
Leftover cauliflower? Make Alfredo cauliflower sauce
- 1/2 Large cauliflower, cut into florets
- Oil or oil spray
- 1/4 Glass Flour or almond meal
- 1/4 Teaspoon Onion powder
- 3 Tablespoon Favorite milk
- 1/2 cup optional rusk, finely ground
- 1/2 Glass barbecue sauce
- 1-4 Teaspoon Oil or butter
- Sesame seeds and green onions are optional to garnish
Preheat oven to 425 degrees Fahrenheit, and place parchment paper on a large baking tray. Spray the florets with an oil spray or toss them in a little oil. In a large bowl or ziplock, mix the florets, onion powder and flour. Add milk, then bread crumbs, and stir until evenly covered. Arrange the pan in a single layer without crowding. Bake 25 minutes. Combine barbecue sauce with oil or butter (the spread will help the sauce stick to the wings). Dip cauliflower in the sauce. Bake an additional 15 minutes. When the time is up, I like to grill for another 5 minutes (watch it carefully so it doesn’t burn). Serve hot. View nutrition facts
More cauliflower recipe ideas
Cauliflower meal preparation recipes