Gluten Free BBQ Cauliflower Wings
Gluten-Free & Vegan BBQ Cauliflower Wings: The Perfect Plant-Based Snack
Looking for a healthier, plant-based alternative to traditional chicken wings? Look no further than these gluten-free and vegan BBQ cauliflower wings! Packed with flavor, crispy on the outside, and tender on the inside, these wings will quickly become your go-to snack for game days, family barbecues, or whenever you're craving something tasty without the meat.
Why Cauliflower?
Cauliflower is a magical vegetable. Not only does it have a neutral flavor that takes on any seasoning or marinade you throw at it, but it’s also packed with nutrients like fiber, vitamins, and antioxidants. When roasted, cauliflower takes on a satisfying texture that mimics the crispy, hearty bite of traditional wings. Plus, it's naturally gluten-free and vegan—making it the perfect base for this plant-powered recipe.
The Secret to Perfectly Crispy Cauliflower Wings
The key to achieving that crispy, crunchy texture lies in the batter. This simple, yet effective batter is made with gluten-free all purpose baking flour, corn starch, plant-based milk, and a variety of seasonings to add flavor. The cauliflower florets are dipped in this batter, then coated in finely crushed tortilla chips, and baked to perfection. This results in a crispy exterior with a tender interior.
For the BBQ sauce, you can either go with your favorite store-bought vegan BBQ sauce or make your own! This homemade recipe takes just a few minutes and adds a special touch that will elevate your wings to the next level.
Tips for Success:
Double-Coating: For an even crispier texture, you can double-coat the cauliflower by dipping them in the batter twice, once after the first coating has set. This helps create an extra crispy crust.
Air Fryer Option: If you want to take the crispiness up a notch, you can cook these cauliflower wings in an air fryer at 375°F for 15-20 minutes, flipping halfway through.
BBQ Sauce Variations: Feel free to experiment with your BBQ sauce! You can add a splash of liquid smoke for a more robust smoky flavor or a spoonful of brown sugar for extra sweetness.
Storage: Leftover wings can be stored in an airtight container in the fridge for up to 3 days. To reheat, air-fry or bake them in a preheated oven at 350°F (175°C) for 10-15 minutes or until crispy again.
Why You’ll Love These Cauliflower Wings:
These BBQ cauliflower wings are a healthier, vegan-friendly alternative to traditional chicken wings. Not only are they full of flavor, but they’re also baked (not fried), making them lighter without sacrificing that satisfying crunch. The BBQ sauce gives them a sweet, smoky kick, while the cauliflower provides a nutritious base that’s naturally gluten-free.
Whether you’re serving them as a main dish, a side, or a crowd-pleasing appetizer, these BBQ cauliflower wings will steal the show and have everyone coming back for more. They’re perfect for plant-based eaters, gluten-free friends, or anyone who loves delicious food—no one will miss the meat!
Give them a try, and let me know how it goes! What’s your favorite dipping sauce for wings? I’m always looking for new ideas!
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Gluten Free BBQ Cauliflower Wings
Recipe Author: Nicole Riggs
These BBQ cauliflower wings are a crave-worthy, vegan twist on a classic favorite, offering a crispy, smoky bite with a burst of tangy flavor. Perfect for game days or casual meals, they’re gluten-free and full of flavor!
Equipment:
mixing bowls, liquid and dry measuring cups/spoons, baking pan, blender, parchment paper, oven, cutting board, sharp knife
Ingredients:
1 head cauliflower
1 1/2 cups bbq sauce of choice
2 cups crushed tortilla chips
2 tbsp avocado oil
3/4 cups gluten-free all purpose flour
3/4 cups unsweetened plant-based milk
3 tbsp corn starch
3 tbsp sliced green onions, for garnish
1/2 tsp garlic powder
1/2 tsp poultry seasoning
1/2 tsp cracked sea salt
1/4 tsp black pepper
Instructions:
1.Preheat the Oven:
Preheat your oven to 450°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
2. Prepare the Cauliflower:
Cut the cauliflower into bite-sized florets. Make sure they’re roughly the same size to ensure even cooking.
Blend Crushed Tortilla Chips:
In a high speed blender, blend crushed tortilla chips into a breadcrumb-like consistency. Pour into a shallow bowl and set aside for coating.
3. Make the Batter:
In a medium bowl, whisk together the gluten-free flour, corn starch, garlic powder, poultry seasoning, salt, and pepper. Add the plant-based milk, whisking until you have a smooth batter that will coat the cauliflower florets. If the batter seems too thick, you can add a little more milk to thin it out.
4. Coat the Cauliflower:
Dip each cauliflower floret into the batter, then the crushed tortilla chips until evenly coated. Place the coated florets on the prepared baking sheet. For extra crispiness, lightly drizzle or spray the cauliflower with olive oil before baking.
5. Bake the Cauliflower:
Bake the cauliflower in the preheated oven for 20 minutes, or until golden brown and crispy, flipping halfway through to ensure even cooking.
7. Coat the Cauliflower in BBQ Sauce:
Once the cauliflower wings are crispy and golden, remove them from the oven and toss them in BBQ sauce, making sure they are well-coated. Place back into the oven for 6 minutes.
8. Serve and Enjoy!
Serve your BBQ cauliflower wings hot with a side of vegan ranch or a refreshing dip of your choice. Garnish with fresh herbs, such as chopped cilantro or green onions, for an extra pop of flavor.
