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Crunchy BBQ Cauliflower Wings are a tasty and healthier alternative to traditional wings, perfect for snacking or entertaining. These gluten-free, vegan, and dairy-free bites get their irresistible crunch from crushed tortilla chips and are coated in a flavorful BBQ sauce. They’re quick to prepare, baked to crispy perfection, and make a great appetizer or snack for any occasion.

Full Recipe:

Ingredients

1 large head cauliflower, chopped into even-size florets
2 cups crushed tortilla chips (any kind)
¾ cup gluten-free all-purpose flour (or regular all-purpose flour)
3 tablespoons tapioca flour (or arrowroot or cornstarch)
¾ cup non-dairy milk (or dairy milk)
½ teaspoon ground black pepper
½ teaspoon sea salt
½ teaspoon garlic powder
1⅔ cups store-bought BBQ sauce
Ranch dressing, for serving (optional)

Directions

Preheat oven to 450°F. Line a baking sheet with parchment paper, silicone mat, or greased foil.
Chop cauliflower into small, even-sized florets.
Crush tortilla chips in a blender, leaving some texture, and transfer to a shallow bowl.
In a large bowl, whisk together gluten-free flour, tapioca flour, milk, black pepper, salt, and garlic powder until smooth. Adjust consistency if needed by adding more milk or flour.
Toss cauliflower florets in the batter until fully coated.
Coat each battered floret in the crushed tortilla chips and place them spaced apart on the baking sheet.
Bake for 20-22 minutes, until crispy and golden brown.
While baking, pour BBQ sauce into a shallow bowl. Thin with a few tablespoons of water if sauce is too thick.
Remove baked cauliflower from oven and dip or brush each piece with BBQ sauce, ensuring they’re well coated. Return to the baking sheet.
Bake for an additional 5 minutes to set the sauce.
Serve immediately, optionally with ranch dressing for dipping.

Nutrients (approximate per serving)

Calories: Moderate, depending on BBQ sauce and chip brand
Fat: Low to moderate
Protein: Moderate (from cauliflower and flour)
Carbohydrates: Moderate (from coating and sauce)
Fiber: Good source (from cauliflower and chips)
Gluten-free and vegan-friendly

Why Cauliflower Wings?

Cauliflower has become a superstar ingredient in vegan and health-conscious kitchens due to its versatility and mild flavor that easily absorbs seasonings and sauces. When cut into florets, cauliflower mimics the size and shape of traditional chicken wings, making it a natural substitute. Rich in fiber, vitamins C and K, and antioxidants, cauliflower contributes valuable nutrients while keeping the dish light and nutritious.

Baking cauliflower rather than frying reduces the fat content significantly while still delivering a crispy bite when properly coated. This method enhances the vegetable’s natural flavors and texture while making the wings more accessible for at-home cooks who want less mess and healthier options.

The Secret to Crunch: Crushed Tortilla Chips

Instead of the usual breadcrumbs or panko, this recipe uses crushed tortilla chips for the coating, which imparts a unique flavor and crunchy texture. Tortilla chips add a subtle corn taste that complements the BBQ sauce beautifully, as well as a satisfying crispness that holds up well after baking and saucing.

Crushing the chips in a blender but leaving some texture intact ensures that the coating sticks well to the battered cauliflower and crisps up nicely in the oven. This gluten-free alternative to traditional breading also adds visual appeal with a golden, rugged crust that looks as delicious as it tastes.

Flavorful Batter and Seasonings

The batter combines gluten-free all-purpose flour with tapioca flour (or alternatives like arrowroot or cornstarch) to create a light but sturdy coating that clings to each floret. The addition of non-dairy milk keeps the batter smooth and vegan-friendly, while a pinch of garlic powder, black pepper, and sea salt seasons the base for a flavorful bite even before the BBQ sauce is applied.

This batter acts as a perfect adhesive for the chip coating and ensures the cauliflower stays moist inside while developing a crispy shell outside. The seasonings provide a subtle savory background that enhances the smoky and tangy BBQ flavors that come later.

The BBQ Sauce Finish

Once baked to a crispy golden brown, the cauliflower “wings” are generously coated with your favorite store-bought BBQ sauce. Thinning the sauce slightly with water helps it coat evenly without overwhelming the crisp texture. Returning the sauced cauliflower to the oven for a few more minutes sets the sauce, creating a sticky, flavorful glaze reminiscent of traditional BBQ wings.

The sauce adds a smoky, tangy, slightly sweet layer that perfectly complements the mild cauliflower and crunchy coating. This finishing step is crucial to achieving that authentic BBQ wing experience in a plant-based format.

Serving Suggestions and Dips

Crunchy BBQ Cauliflower Wings are delicious served hot and fresh from the oven, ideal for dipping in classic ranch dressing or a vegan alternative made from cashews or coconut yogurt. The creamy dip balances the smoky, tangy wings and adds a cooling contrast.

They pair well with classic side dishes such as celery and carrot sticks, coleslaw, or a fresh green salad. Whether served as an appetizer, party snack, or part of a main meal, these wings are sure to be a hit with vegans, vegetarians, and meat-eaters alike.

Nutritional Benefits and Dietary Considerations

This recipe offers a moderate calorie option, with fat content largely dependent on the choice of BBQ sauce and tortilla chips. Because the cauliflower is baked and not fried, fat levels remain low to moderate. The protein comes mainly from the cauliflower and flour, while carbohydrates come from the coating and sauce. The fiber content is good, thanks to both the vegetable and the corn-based chip coating.

Being gluten-free, vegan, and dairy-free, this dish is accessible to a wide range of dietary restrictions and preferences. It’s a great way to enjoy the flavors and textures of wings without common allergens or animal products.

Conclusion

Crunchy BBQ Cauliflower Wings are a flavorful, crispy, and healthful alternative to traditional chicken wings. The combination of tender cauliflower florets coated in a seasoned batter and crunchy crushed tortilla chips, baked to golden perfection, then glazed with tangy BBQ sauce, creates a satisfying snack or appetizer that’s perfect for any occasion.

Quick and easy to prepare, these wings cater to gluten-free, vegan, and dairy-free diets while delivering irresistible taste and texture. Whether you’re hosting a party, craving a healthier snack, or simply want to enjoy classic BBQ flavors in a plant-based way, these cauliflower wings provide an excellent solution that’s both nutritious and delicious.

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