BBQ and Spicy Cauliflower Wings (Vegan)

Aaaand the healthy game day appetizer recipes continue! I have to be honest, I’ve had my eye on this idea for quite some time. Actually, I’ve been craving wings for quite some time. Which is hilarious, because I only started liking them a little over a year ago and have only had them a handful of times… I digress.

Maybe I’ve been subconsciously trying to incorporate a little more spice into my diet – especially now that I know that there are so many nutritional benefits associated with a little heat (though my taste buds still beg to differ.) Either way, I let myself get creative with these veggie “wings” and boy am I glad that I did.


In addition to the A+ flavor combination and the fact that these pretty little snacks are guilt-free, they only take a few steps to make! While making them I realized that I’d actually never cooked cauliflower before. I love eating it raw with ranch so much that I guess the thought never crossed my mind!


I’ve been trying to eat less meat (no, I’m not vegetarian or vegan!) and you barely miss the taste of chicken in these. I was actually pretty proud of myself for making my own spicy honey sauce recipe (and eating it!) Anyone who knows me knows that I’m so sensitive and scared of spicy food. I guess my adventures down Brick Lane in London helped me get over it to a certain extent! These “wings” are the perfect on-the-go healthy snack, lunch break treat or game day app. Make a big batch (double or triple this recipe!) and be prepared to share, because they’re going to go quick! x



BBQ and Spicy Cauliflower “Wings” (V)

Prep Time: 15 Minutes        Cook Time: 45 Minutes        Total Time: 1 Hour

Let’s Get Started:
1 head of cauliflower, cut into florets
1 cup flour (you can easily substitute regular flour for gluten free flour in this recipe!)
1 1/4 cups water, or as needed
1/2 cup BBQ sauce
3 Tbsp. red pepper flakes
2 Tbsp. garlic salt
5 Tbsp. honey, or more if needed
5 Tbsp. water

Let’s Get Cooking:

Wash and cut cauliflower into bite-size florets. Mix together flour, water, salt and pepper until it becomes a pancake-batter like consistency. Line a baking sheet with parchment paper and preheat oven to 450 degrees F.

Coat florets in batter and place on baking sheet. Bake for 35-40 minutes, flipping florets halfway through. In a medium bowl mix together red pepper flakes, garlic salt, honey and water. Remove from oven and toss half the florets into a large bowl and remaining florets into another. Coat one bowl in BBQ sauce, and the other in your spicy honey mixture. Place florets back in the oven for another 15-20 minutes, until crispy. Let sit for one minute and enjoy!

Let’s Get Creative:

There are two more versions of these vegan “wings” that I’d love to try – salt and vinegar and buffalo! Be on the look out for these recipes because as soon as I can get to the grocery store for more ingredients, they’ll be comin’ at ya! And of course, serve with ranch! x

Stay Classy & Let’s Go Steelers! xx