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+ servings

BBQ Cauliflower Wings

These extra-crispy baked BBQ cauliflower wings are the perfect appetizer for game day.
Course Appetizer, Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings



  • 1 head of Cauliflower, chopped in medium chunks
  • 3 cups Gluten-free bread crumbs (See Notes!)
  • 3/4 cup GF 1-to-1 baking flour
  • 1 cup water
  • 1/2 cup BBQ sauce
  • 1/4 cup honey (See Notes!)
  • 1 tsp garlic powder
  • 1/2 tsp sea salt + black pepper
  • 1 tsp smoked paprika
  • 1 Tbsp red pepper flakes (Reduce for less spicy!)
  • 1 tsp dried parsley


  • 1 (15 oz.) can tomato sauce
  • 3/4 cup water
  • 1/4 cup balsamic vinegar
  • 1/3 cup Agave
  • 2 Tbsps sriracha sauce
  • 2 Tbsps pure maple syrup
  • 1 Tbsp red pepper flakes
  • 2 tsps ground mustard
  • 1 tsp sea salt
  • 1 tsp onion powder
  • 1 tsp smoked paprika


  • Preheat your oven to 450 degrees Fahrenheit and line your baking sheet with parchment paper. NOTE: Doing this step is a MUST to prevent sticking.


  • Place all ingredients in a medium saucepan over medium-high heat and whisk together until it begins to boil. Reduce heat to low-medium and let everything simmer for about 15 minutes or so, stirring occasionally. Once thickened enough to desired consistency, remove from heat and let cool. Set aside until ready to use.
  • In a medium bowl, add water, flour, 1/2 cup BBQ sauce, honey, salt, black pepper, smoked paprika, dried parsley, red pepper flakes, and garlic powder and whisk together until fully combined. Set aside.
  • In a separate bowl, add bread crumbs and set aside also. 
  • Now, dip each cauliflower into batter (shaking off any excess) and then toss into bread crumbs. Then lay each cauliflower side by side on the baking sheet (about an inch apart). Repeat until all cauliflower are coated.
  • Bake for 30-35 minutes or until golden brown and “crunchy” looking. NOTE: If not crispy enough, turn on broil and bake for another 5-10 minutes.
  • Once cauliflowers are crisp, remove from oven and toss them in the sauce until fully coated. Add coated cauliflower back to baking sheet and place them back in the oven (turning oven on broil) for about 5-6 minutes.
  • To serve, add cauliflower bites to a salad, tacos, atop pasta, as a topping on pizza, with quinoa or rice, or by themselves with Vegan Ranch dipping sauce.
  • Bon Appetit!


  • STORAGE: Best if consumed within the same day. Store leftovers in a tightly sealed container in the refrigerator for up to 2 days. Reheat in oven when ready to serve.
  • HOMEMADE BREADCRUMBS: To make your own breadcrumbs, simply grind 1-2 cups of cubed bread into a food processor until finely chopped. Place crumbs onto a parchment lined baking sheet and spread out evenly. Bake for 5-6 minutes in the oven set at 350 degrees Fahrenheit, stirring occasionally. Once brown + crisp, remove from oven and let cool. Continue recipe steps and store remaining breadcrumbs in a tightly sealed container. 
  • SWEETENER: For vegan option, you can always substitute honey with Agave or maple syrup.
  • STORAGE (BBQ SAUCE): Store leftovers in an airtight container and refrigerate for up to 2 weeks.