• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Up Beet Kitchen

  • All Recipes
  • About
  • Contact
  • Workouts
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • All Recipes
  • About
  • Contact
  • Workouts
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • About
    • Contact
    • Workouts
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Appetizer Recipes

    Spicy BBQ Cauliflower Wings (Vegan + Gluten-Free)

    Published: Nov 7, 2020 Last Modified: Feb 19, 2021 by Allison

    91 shares
    • Share
    • Tweet
    Jump to Recipe·Print Recipe

    These spicy bbq cauliflower wings combine two popular wing seasonings: barbecue sauce and Frank’s hot sauce! They’re vegan and gluten-free, and totally addictive. Perfect game day fare! 

    straight on shot of a platter of cauliflower wings and a dish of avocado dipping sauce

    What a week. I don’t know about you, but I am in the mood of some serious comfort food. I suppose these spicy barbecue cauliflower wings are being released just when we need them the most. 

    I distinctly remember the first time I tried cauliflower “wings.” It was shortly after Pure Kitchen had opened in Ottawa, in 2015, when the cauliflower wings craze was just taking off. From the first bite of those crisp on the outside, tender on the inside, Korean barbecue sauce-coated wings, I was hooked. They have since become something of an obsession, and have always been a go-to restaurant order for me, wherever I can find them on the menu (Be Love, Fresh, and Earls all make excellent ones, FYI, if you are lucky enough to be in Victoria, Toronto, LA, or any of the cities with Earls locations.)

    overhead shot of the cauliflower wings arranged on a serving platter with a dish of avocado dipping sauce in the middle

    Necessity is the mother of invention, as they say, and not taking any trips or eating at restaurants during most of the pandemic allowed me to create my own cauliflower wings recipe to satisfy the craving whenever it hits. It’s pretty delicious in its own right, if I do say so myself. This recipe is quite similar to the one that I used the first time I made them several years ago, but I opted to use chickpea flour in the batter instead of all purpose flour, and a combination of barbecue sauce and Frank’s hot sauce instead of all hot sauce, for a nice spicy-sweet touch. Not only is chickpea flour gluten-free; it’s also a great source protein and fibre! 

    While these wings are oven-baked instead of deep fried, and therefore don’t get quite as crispy as their restaurant counterparts, they are so good! I mean, I served them to my brother and sister in law during the summer, and the entire batch was gone in an instant. I usually serve them alongside my green goddess ranch sauce (which I’ve included the recipe for), but I actually photographed them with my avocado Caesar salad dressing. Either dip works, and if you have a favourite good quality store-bought ranch sauce, feel free to serve them with that! 

    They’re shockingly easy to make with just seven ingredients, gluten-free, vegan, and oil-free. 

    INGREDIENTS YOU’LL NEED

    • A head of cauliflower
    • For the batter: Chickpea flour, non-dairy milk, salt, and pepper. 
    • For the sauce: Barbecue sauce, Frank’s original cayenne pepper hot sauce, and arrowroot starch. 
    • For the green goddess ranch sauce: Avocado, hemp, celery, lemon juice, apple cider vinegar, salt, pepper, garlic, water, and fresh herbs. 

    STEP BY STEP INSTRUCTIONS 

    1. Preheat the oven to 450 degrees F and line one large or two small baking sheets with parchment paper. The parchment paper is very important here, as it prevents the battered cauliflower from sticking to the pan.
    2. Make the batter: Whisk together the chickpea flour, non-dairy milk, salt, and pepper in a medium bowl. 
    3. Dunk a cauliflower floret into the batter and gently shake off excess before immediately transferring to the prepared baking sheet. Repeat with the remaining cauliflower. Ensure that there is some space in between each floret to allow for proper crisping while they bake. 
    4. Transfer the battered cauliflower into the oven and bake for 20-25 minutes. It’s ready when it slides off of the parchment paper easily without sticking. Leave the oven on. 
    5. While the cauliflower is in the oven, make the sauce: Whisk together the barbecue sauce, hot sauce, and arrowroot in a bowl. 
    6. Transfer the baked battered cauliflower florets into a medium bowl, leaving the parchment paper on the pans, since you’ll be using it again for the next step.
    7. Pour the spicy barbecue sauce over top of the cauliflower and toss to coat. Transfer it back onto the baking sheet(s), leaving space between each floret again to make sure that they get crispy. 
    8. Bake for 5-7 minutes more, until much of the sauce has been absorbed. 
    9. Serve with desired accompaniments. I had some avocado caesar dressing on hand, so that’s what I chose to serve them with. Other tasty accompaniments would be my cashew dill ranch or my green goddess avocado hemp ranch! 

    overhead shot of the battered cauliflower florets before they go into the oven

    overhead shot of the cauliflower after the first bake

    overhead shot of the cauliflower in a mixing bowl with the spicy barbecue sauce poured over top

    overhead shot of the cauliflower in a mixing bowl with the sauce totally mixed in

    overhead shot of the cauliflower wings fresh out of the oven

    straight on shot of the wings on a serving platter

    SOME NOTES

    • A lot of cauliflower wings recipes call for panko bread crumbs to achieve the crispy exterior that’s similar to what you would find in a deep-fried version at a restaurant. I opted to go without the panko since I wanted to keep the recipe gluten-free. I am, however, going to experiment with a coating similar to my nut parmesan-crusted butternut squash in the future, so stay tuned for that! 
    • Want to make this into more of a meal? Put a whole bunch of cauliflower wings on top of a pita or a tortilla, top with green goddess ranch, pickles, shredded carrots, and lettuce, fold or wrap it up, and lunch or dinner is served!! If you want to really take it over the top, serve some sweet potato oven fries or kale Caesar salad on the side. 

    straight on shot of someone dipping a cauliflower wing into the sauce

    I hope you LOVE these spicy barbecue cauliflower wings! If you make it, let me know how you enjoyed it by leaving a comment or rating below the post. And if you share a photo to Instagram, tag @upbeet.kitchen and #upbeetkitchen so that I can see you tasty creations. 

    Enjoy!! 

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    straight on shot of someone dipping a cauliflower wing into the sauce

    Spicy BBQ Cauliflower Wings (Vegan + Gluten-Free)


    ★★★★★

    5 from 2 reviews

    • Author: Allison
    • Total Time: 47 minutes
    • Yield: 4-6 servings 1x
    • Diet: Vegan
    Print Recipe
    Pin Recipe

    Description

    These spicy bbq cauliflower wings combine two popular wing seasonings: barbecue sauce and Frank’s hot sauce! They’re vegan and gluten-free, and totally addictive. Perfect game day fare.


    Ingredients

    Scale
    • 1 medium-large head of cauliflower, chopped into florets

    CHICKPEA FLOUR BATTER

    • 1 cup chickpea flour
    • 1 cup unsweetened non-dairy milk
    • Pinch each fine sea salt and freshly ground black pepper

    SPICY BARBECUE SAUCE

    • ½ cup barbecue sauce
    • ¼ cup Frank’s original red hot sauce
    • 1 tablespoon arrowroot starch or corn starch

    Sauces for serving (choose one)

    GREEN GODDESS AVOCADO HEMP RANCH

    • 1 medium ripe avocado
    • ½ cup hemp hearts (also called hulled hemp seeds)
    • 1 rib of celery, chopped
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons freshly squeezed lemon juice or lime juice
    • ½ cup water
    • 1 medium garlic clove
    • ½ teaspoon fine sea salt
    • Freshly ground black pepper, to taste
    • ½ cup fresh cilantro or parsley

    AVOCADO CAESAR DRESSING

    • 1 ripe avocado, pitted
    • ¼ cup hulled hemp seeds (also called hemp hearts)
    • 1 tablespoon capers
    • 1 teaspoon vegan Worcestershire sauce (I like Wizard’s brand)
    • 1 teaspoon dijon mustard
    • 2 medium cloves of garlic
    • 2 tablespoon nutritional yeast
    • Zest of one organic lemon
    • ¼ cup freshly squeezed lemon juice (from about 1 whole lemon)
    • ½ teaspoon fine sea salt
    • Freshly ground black pepper to taste
    • ⅓ cup water, plus more as needed to thin

     


    Instructions

    1. Preheat the oven to 450 degrees F and line one large or two small baking sheets with parchment paper. The parchment paper is very important here, as it prevents the battered cauliflower from sticking to the pan.
    2. Make the batter: Whisk together the chickpea flour, non-dairy milk, salt, and pepper in a medium bowl.
    3. Dunk a cauliflower floret into the batter and gently shake off excess before immediately transferring to the prepared baking sheet. Repeat with the remaining cauliflower. Ensure that there is some space in between each floret to allow for proper crisping while they bake.
    4. Transfer the battered cauliflower into the oven and bake for 20-25 minutes. It’s ready when it slides off of the parchment paper easily without sticking. Leave the oven on.
    5. While the cauliflower is in the oven, make the sauce: Whisk together the barbecue sauce, hot sauce, and arrowroot in a bowl.
    6. Transfer the baked battered cauliflower florets into a medium bowl, leaving the parchment paper on the pans, since you’ll be using it again for the next step.
    7. Pour the spicy barbecue sauce over top of the cauliflower and toss to coat. Transfer it back onto the baking sheet(s), leaving space between each floret again to make sure that they get crispy.
    8. Bake for 5-7 minutes more, until much of the sauce has been absorbed. Let cool slightly before transferring to a serving platter.
    9. Serve with desired accompaniments. For both sauces, simply add all ingredients to a blender and blend until smooth and creamy.

    Notes

    • A lot of cauliflower wings recipes call for panko bread crumbs to achieve the crispy exterior that’s similar to what you would find in a deep-fried version at a restaurant. I opted to go without the panko since I wanted to keep the recipe gluten-free. I am, however, going to experiment with a coating similar to my nut parmesan-crusted butternut squash in the future, so stay tuned for that!
    • Want to make this into more of a meal? Put a whole bunch of cauliflower wings on top of a pita or a tortilla, top with green goddess ranch, pickles, shredded carrots, and lettuce, fold or wrap it up, and lunch or dinner is served!! If you want to really take it over the top, serve some sweet potato oven fries or kale Caesar salad on the side.
    • Prep Time: 15 minutes
    • Cook Time: 32 minutes
    • Category: Appetizer, Side Dish
    • Cuisine: American

    Keywords: spicy barbecue buffalo cauliflower wings

    Did you make this recipe?

    Tag @upbeet.kitchen on Instagram and hashtag it #upbeetkitchen

    Related

    « Roasted Beet Salad with Pecans and Feta
    Black Lentil Walnut Meatball Bowls »

    Reader Interactions

    Comments

      Leave a comment Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Rachel

      November 10, 2020 at 9:34 am

      Wow!! Comfort food at tis finest. These are the best cauliflower wings I have ever made. Totally vegan and totally amazing!!

      ★★★★★

      Reply
      • Allison

        November 11, 2020 at 2:17 pm

        Thank you! 🙂

        Reply
    2. Choclette

      November 11, 2020 at 12:56 pm

      I’ve seen so many cauliflower wing recipes over the years and every time I see them I tell myself that next time I get a cauliflower I’ve going to try them. But I never seem to remember . And I just made cauliflower curry today. Bother! Love your use of chickpea flour, it’s fabulous stuff.

      ★★★★★

      Reply
      • Allison

        November 11, 2020 at 1:18 pm

        Haha, that’s always the way, isn’t it? Well, your cauliflower curry sounds delicious, anyways! And thank you- I’ve been using chickpea flour in all of my batters recently and completely agree- it is fabulous!

        Reply

    Primary Sidebar

    featured image for Up Beet Kitchen about page

    Hi, I'm Allison! Welcome to Up Beet Kitchen, a food blog that specializes in wholesome and feel good recipes for people on the move! I love to work with whole foods to fuel healthy, active lifestyles.

    More about me →

    Trending Recipes

    • Chickpea Brown Rice Spinach Artichoke Casserole (Vegan)
      ★★★★★
    • straight on shot of a carrot cake breakfast bar piece on a fork on a white marble board
      Carrot Cake Oatmeal Breakfast Bars (V + GF)
      ★★★★★
    • straight on shot of slice of raw vegan banana cream pie on blue plate with coconut whipped cream and caramel sauce on top
      Raw Vegan Banana Cream Pie
      ★★★★★
    • a far out overhead shot of a serving of Moroccan carrot lentil salad in a pink bowl with some pita, hummus, and crackers on a plate beside it
      Moroccan Lentil Carrot Salad (Vegan)
      ★★★★★

    Follow Along on Social Media

    • Instagram
    • Facebook
    • Pinterest

    Cozy Recipes

    • featured image for the post, 1200x1200 pixles, of a serving of the salmon pesto quinoa bake on a light blue plate
      Salmon Pesto Quinoa Bake
    • featured image for the post, an overhead shot of the mole chicken, rice, salsa, and cabbage topped with Greek yogurt in a bowl on a light pink backdrop
      Mole Chicken Bowls
    • featured image for the blog post, overhead photo of a barbecue meatball bowl with quinoa, sweet potato, broccoli, and avocado sauce
      Barbecue Meatball Bowls with Avocado Goddess Sauce
    • 1200x1200 pixel featured image for this recipe, an overhead close up photo of an egg and pesto breakfast burrito sliced in half
      Egg, Pesto, and Sweet Potato Breakfast Burritos

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About Up Beet Kitchen

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    Copyright © 2023 Upbeet Kitchen on the Foodie Pro Theme

     

    Loading Comments...