Vegan BBQ Cauliflower Wings

These are awesome for game day as an alternative to chicken wings! Even if you don’t like cauliflower, you can’t really taste a strong cauliflower flavor. The BBQ sauce masks the veggie flavor.

I ate these dipped in a greek yogurt ranch dressing for a lower fat alternative to regular ranch dressing.

They do not hold heat as well as regular chicken wings, so I recommend planning to cook them immediately before serving.


BBQ Cauliflower Wings

A vegan option for a game-day favorite!
Prep Time30 minutes
Cook Time45 minutes
Total Time1 hour 15 minutes
Course: Appetizer
Cuisine: American
Keyword: BBQ, Cauliflower, Wings
Servings: 4 people


  • Sheet Pan and a couple bowls for dredging


  • 3/4 Cup All Purpose or Whole Wheat Flour
  • 1 Head Cauliflower (fresh not frozen) Can use precut cauliflower as well
  • 1 Cup Water
  • 2 Tbsp Spice of choice I used garlic and onion powder
  • 2 Cups Panko Breadcrumbs
  • 1 Dash Salt
  • 1 Container BBQ sauce of choice


  • Preheat oven to 350 degrees and grease a baking sheet
  • Cut the cauliflower into "wing-like" shapes (they don't need to be symmetrical)
  • In a large bowl, add the Flour, Water, Spices, and Salt. Mix together and set aside.
  • In a separate bowl add the Panko Breadcrumbs
  • Take each piece of cauliflower, dip into the batter and then the breadcrumbs. Place on the baking sheet.
  • Once all the cauliflower is covered and on the baking sheet, bake for 15 minutes until crispy.
  • Toss the cooked cauliflower in BBQ sauce and place back on the baking sheet. Bake for another 15 minutes, turn the pieces and bake again for another 15 minutes.
  • Let cool and serve with your favorite dipping sauce on the side! I used greek yogurt Ranch dressing!

hi there, i’m michelle

welcome to my little home on the internet! I'm a Registered Dietitian and am here to share with you evidenced based and realistic ways to better your health for the long haul. Here you'll learn ways to eat that are both practical and sustainable. Enjoy!

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