BBQ Cauliflower Bites

  • Yield : 25 Cauliflower Bites
  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 20m
  • Ready In : 35m

Cauliflower is part of the wonderful cruciferous vegetable family. That means it is 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!

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.

Estimated Cost Per Serving: $.34


  • 1/2 a Head of Cauliflower
  • 1 Cup of Flour
  • 1 Cup of Non Dairy 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


Step 1

Pre heat oven to 450f.

Step 2

Cut culiflower into thin strips about 1/2 inch wide, and 2 -3 inches long.

Step 3

Mix flour, non dairy milk, garlic powder, onion powder, paprika, brown sugar, and liquid smoke together in a bowl.

Step 4

Dip cauliflower pieces in flour mixture, making sure to coat the entire piece.

Step 5

Place cauliflower pieces onto a non stick baking sheer, or sheet coated with cooking spray

Step 6

Place in oven for 15 minutes.

Step 7

While cauliflower is cooking, heat BBQ sauce in a sauce pan.

Step 8

Remove cauliflower pieces from oven and dip in BBQ sauce. Place pieces back on baking sheet and cook for 5 more minutes.

Step 9

Remove from oven, and enjoy!

Recipe Type: , , Ingredients: ,

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

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Comments (36)

  1. posted by Tracey on May 20, 2013

    Do you think the recipe would still work or come out okay without the liquid smoke?

    • posted by Terrence Paschal on May 20, 2013

      Yes, in fact I should add that it is optional. The liquid smoke just gives it a closer taste of actually being cooked on a charcoal grill.

      • posted by Tracey on May 20, 2013

        Thank you so much!

    • posted by Supermang on May 21, 2013

      Use smoked paprika in place of sweet paprika to give it a smokey flavor. It won’t be the same as liquid smoke, but it will be a good alternative.

  2. posted by Jille Brzezinski on May 20, 2013

    Dude. oh my dog these are incredible. way addictive! We used liquidsmoke and Stubbs BBQ sauce. we actually didn’t use garlic or onion powder since my boyfriend is allergic to high quantities of them. still delicious! Definitely a new favorite!

  3. posted by Courtney on May 22, 2013

    So good! Thanks for the recipe.

  4. posted by Meridith on May 31, 2013

    Wow – these are beyond delicious. I made them last night and my hubby and I were both impressed. 🙂 Thank you for sharing such a great recipe. I used a BBQ sauce from the Forks Over Knives cookbook and the Post Punk Kitchen’s Sanctuary Dip for dipping sauce. I also used chickpea flour instead of regular flour. These will definitely become a part of our summer meals and football season snacks. Thank you again!

  5. posted by MarieRoxanne on June 11, 2013

    Made this last week and so good it’s definitely a keeper recipe!

    • posted by MarieRoxanne on July 4, 2013

      I am making these again. I also shared the site on my facebook page.

      • posted by Marie Roxanne on February 19, 2014

        Just making these again. So yummy! Yes, I changed my picture …

  6. posted by Manda on June 12, 2013

    Delicious! Though I recommend only about 2 minutes for the last step. I think 5 minutes dried it out too much.

  7. posted by melissa on June 18, 2013

    I know this could be a dumb question but could I use regular milk? I would really like to try this but I only have 2% milk.

  8. posted by Justin Bowen on June 30, 2013

    Love this recipe!! perfect! Im in love with Seitan wings but these are right on par with that if not a little better.

  9. posted by Kristen on July 23, 2013

    We did this with BBQ sauce for me, buffalo wing sauce for the hub, and ketchup for my son. The buffalo sauce was best – hands down. Agreed that 5 minutes at the end was a bit much.
    Justin Bowen – Do you have a recipe for your seitan? or do you buy it?

  10. posted by mario denis on September 15, 2013

    wow, wow and re-wow, I just made these, followed the recipe to the letter and it is absolutely divinely delicious, a thousand thanks….

  11. posted by Anon on September 24, 2013

    Can you use a substitute for the flour … almond flour? Gluten allergy here. Thanks

    • posted by Terrence Paschal on September 25, 2013

      Hey, I do not use almond flour so I am not sure if it would work. But if you try it, let me know.

  12. posted by Yodamom on September 24, 2013

    My whole family loved these ! Thank You

  13. posted by Sally on September 25, 2013

    Does the brown sugar make a huge difference in the recipe? Can it be left out or substituted?

    • posted by Terrence Paschal on September 25, 2013

      You could leave it out. It just gives it a sweet taste.

  14. posted by K on October 7, 2013

    Is the flour mixture wet or dry? I wasn’t as lucky as everyone else with the recipe. I must have done something wrong. Help! This sounds so lovely!!!

    • posted by Yodamom on October 30, 2013

      It was thick and wet.

  15. posted by Toni on January 7, 2014

    Just made this with GF all-purpose flour and it was yummy. The consistency was a little different than with regular flour, but still delicious. Thanks again, Terrence!

  16. posted by Jim on June 5, 2014

    I know this is old but for anyone interested you can subsitute brown sugar with honey. I didn’t try with brown sugar so I can’t compare taste but it came out very amazing.

  17. posted by Stephan on August 2, 2014

    I’m making these now, I suck at cutting them though.

  18. posted by Stephan on October 26, 2014

    They came out really good. I’ve done this a few times. You ca use BBQ or buffalo sauce. They are good, but I can’t cut them to look like the actual chicken wings though. They still taste good.

  19. posted by April on January 30, 2015

    I made these for my family and they were great! Its amazing how close to meat they taste! Thank you for sharing this recipe 🙂

  20. posted by lermworm on April 19, 2015

    This sounds really good! Would the recipe work with frozen cauliflower? Should I just let it thaw and follow the recipe from there?

    Thank you!

  21. posted by urbanexpressionsphotography on June 28, 2015

    I made Buffalo Bites for the first time and I am addicted. I can’t wait to try these. Had a friend who make mock shrimp using cauliflower and Old Bay Seasoning. Will have to give that a try too. I am a fan of cauliflower now for sure.

  22. posted by nowyat on May 18, 2016

    I tried this the first time and it was too gloppy but came back later and tried it with dry flour and spices after an egg dip and it was pretty good. Next time I’d switch to a mix of soy milk and artificial egg powder for the egg then the flour to make it vegan. I’ve struggled with this recipe. 😉


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