BBQ Cauliflower Wings

BY : PUBLISHED : May 20th, 2013 UPDATED: November 14th, 2021

From the author, Terrence Paschal: Cauliflower is part of the wonderful cruciferous vegetable family. That means it’s great for you! It is packed with Vitamin C, and Vitamin K. It is also a great detox food and is loaded with antioxidants. So, eat your cauliflower kids! These BBQ Cauliflower wings are a great way to start!

There are lots of recipes out there for Buffalo Cauliflower. I wanted to change it up a bit and go with a BBQ flavor. These Cauliflower Bites are a great low-calorie option. They are a great snack when you are hanging out watching sports. They are also a potluck favorite. You can use any type of BBQ sauce you like. Enjoy!

From Plant-Based on a Budget: We understand some might be skeptical about BBQ wings made with cauliflower, but trust us, they are so incredibly delicious! No need to worry about flavor or texture, these BBQ Cauliflower Wings got your back.

BBQ Cauliflower wings on a long white platter.

It’s All in The Sauce

When it comes to savory wings, the sauce is key and it makes a difference to whip up your own since you can adjust the flavors to your liking. If you love it smokier, add more liquid smoke. If you like it sweeter, add a bit more sugar. The sugar in the sauce caramelizes and glazes the wings … making them irresistible. The flour adds a coat to the cauliflower which makes them feel more fried than baked, a great trick!

A Perfect Appetizer

These BBQ Cauliflower Wings are the absolute best appetizer for a get together with friends (especially for Super Bowl night!) along with some guacamole and chips. They are perfect for sharing, whether, with your friends or family, they are the perfect easy finger (ish) food to enjoy with some cold drinks.

Recommended equipment:

Photos by Alfonso Revilla

BBQ Cauliflower wings on a long white platter.

BBQ Cauliflower Wings

Terrence Paschal
You won't believe how delicious these bbq cauliflower wings are! Using only plant-based ingredients you will enjoy tons of flavor!
5 from 1 vote
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 291 kcal
DIET Vegan


  • 1/2 head of cauliflower
  • 1 cup of all-purpose flour
  • 1 cup of plain plant-based milk
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1/2 teaspoon of paprika
  • 1/2 teaspoon of brown sugar
  • 1/2 teaspoon of liquid smoke (optional)
  • 1 cup of bbq sauce


  • Preheat the oven to 450 degrees F (232 degrees C).
  • Cut the cauliflower into thin strips about 1/2 inch wide, and 2 -3 inches long.
  • Whisk the flour, plant-based milk, garlic powder, onion powder, paprika, brown sugar, and liquid smoke together in a bowl until thoroughly combined. Dip the cauliflower pieces into the flour mixture, making sure to coat the entire piece.
  • Place the cauliflower pieces onto a non-stick baking sheet, or baking sheet coated with cooking spray or lined with parchment paper. Bake for 15 minutes.
  • While cauliflower is cooking, heat the bbq sauce in a saucepan.
  • Remove the cauliflower pieces from the oven and dip in BBQ sauce. Place pieces back on the baking sheet and cook for 5 more minutes.


Calories: 291kcalCarbohydrates: 64gProtein: 6gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 782mgPotassium: 434mgFiber: 3gSugar: 29gVitamin A: 283IUVitamin C: 35mgCalcium: 54mgIron: 2mg
Keyword cauliflower wings, game day, vegan game day snacks, vegan wings
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

BBQ Cauliflower Wings | Plant-Based on a Budget | #bbq #cauliflower #wings #appetizer #vegan #plantbasedonabudget

About Terrence Paschal

Plant based food, micro brews, punk rock, and running are what I am about.

View all posts by Terrence Paschal
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