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BBQ Cauliflower Wings from Taste Buds Kitchen

barbeque cauliflower wings

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Try this healthier version of chicken wings using cauliflower!  Chefs of all ages will love to make and eat them! The cauliflower craze is still very popular and delicious. A cruciferous vegetable related to brussels sprouts, broccoli, kale, cabbages, and radish, cauliflower is packed with vitamins and minerals such as vitamins C and K, several B vitamins, potassium, choline, and iron.Also high in antioxidants and fiber, it is  known for improved heart health and decreased risk of certain cancers.

Makes Approximately 24, 2″ floret wings


BBQ Sauce:
1 T olive oil
1/4 onion, diced
1 garlic glove, minced
1 C ketchup
1/3 C apple cider vinegar
1/4 C brown sugar
1/4 C water
1 T dijon mustard
1 T molasses
2 t chili powder
1 t worcestershire sauce
1/4 t black pepper
pinch of cayenne pepper (optional)
Cauliflower Wings:
1/2 C milk
1 egg, beaten
1/2 C all-purpose flour
1/2 C breadcrumbs
1 t paprika
1/2 t black pepper
1/4 t salt
8 oz cauliflower, cut into 2″ florets


Preheat oven to 400 degrees. Line baking sheet with parchment paper.

Start with the BBQ sauce to allow time to simmer. Heat a sauté pan over medium-high heat. Once hot, add oil to coat the bottom of the pan. Add onions and cook until translucent, about 5 minutes. Add garlic and cook another 30 seconds. Lower heat to a simmer and add remaining sauce ingredients. Keep sauce on a low simmer stirring occasionally until cauliflower wings are ready.

To prepare the Cauliflower Wings, mix the milk and egg(s) together in a medium bowl. Mix the flour, breadcrumbs, paprika, pepper, and salt together in a separate medium bowl. Using the wet hand dry hand method, dip the cauliflower florets first into the egg mixture, then into the breadcrumb mixture and then place directly on prepared baking sheet. Repeat this until all cauliflower florets are dipped. Bake for 15-18 minutes.

Remove BBQ sauce from heat and gently toss cauliflower wings in sauce until evenly coated. Serve warm and enjoy!

TBK TIP: Use the wet hand/dry hand method when breading. Keep one hand for flour and breadcrumb bowls and the other for egg bowl to prevent dough from clumping on hands.

Recipe and image published with permission from Taste Buds Kitchen in Plano

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