Recipes » Appetizers » Smoky BBQ Cauliflower Wings

By Evelisse Capó, PharmD, DipACLM

(5)

These plant-based cauliflower BBQ wings are the perfect healthy comfort food. They are baked instead of fried and make an ideal appetizer, side, or snack.

Prep: 5 mins Cook: 35 mins Yield: 4-6 servings

Low Sugar Nut Free Soy Free

Ingredients

1 medium head cauliflower, cut into florets
1 cup oat flour
1 tsp garlic powder
½ tsp smoked paprika
¼ tsp sea salt
¼ tsp freshly ground black pepper
¾ cup water
½ cup smoky BBQ sauce

Instructions

1. Preheat the oven to 450 degrees F.
2. Cover a baking sheet with parchment paper.
3. In a large bowl, whisk together the oat flour, garlic powder, smoked paprika, salt, and pepper.
4. Whisk in ¾ cup water until completely incorporated.
5. Add the cauliflower florets and toss to coat completely with the batter.
6. Place in a single layer on the prepared baking sheet.
7. Bake for 10 minutes.
8. Flip the florets and bake the other side until the batter looks completely dry, about 10 minutes.
9. Use a pastry brush to completely coat the florets with the sauce.
10. Bake again for 10 additional minutes or until the florets are crispy and the sauce is completely absorbed.
11. Serve immediately

Cooking Tips

1. You can use whole wheat or another whole grain flour in place of the oat flour.

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Name: Smoky BBQ Cauliflower Wings
Prep time: 5 min
Cook time: 35 min
Ingredients: 1 medium head cauliflower, cut into florets; 1 cup oat flour; 1 tsp garlic powder; ½ tsp smoked paprika; ¼ tsp sea salt; ¼ tsp freshly ground black pepper; ¾ cup water; ½ cup smoky BBQ sauce

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Smoky BBQ Cauliflower Wings

Ingredients

Ingredients

Instructions

Instructions

Cooking Tips

Cooking Tips

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Plant-Based Nutrition

Certificate

Plant-Based Nutrition Certificate