Vegan BBQ Cauliflower Wings

This recipe is awesome. Perfect to convince your non-vegan friends of vegan food.

Servings

2 Servings

Ready In:

50min

Calories:

573

Good For:

Dinner

Introduction

About the vegan bbq cauliflower wings

By: Gian Sibilia

Simple ingredients but an incredibly good result. To match your personal taste better, you can season the dough as you like: Use rosemary for a more mediterranean flavor, chilli for a spicy version or maple syrup plus liquid smoke for a smoky taste.

There are also different options for the breading: If you aren’t a fan of breadcrumbs or don’t like wheat flour, you can replace it with cornflakes or crumbled protein chips from my favorite company nutri-plus.de. Just put the flakes or chips in a bag and crush them with a spoon or a glass. 

 

ingredients

Ingredients

  • 100g spelt flour
  • 180ml oat milk
  • 1 tsp garlic
  • 1 tsp salt
  • 1 tsp chili
  • 1 tsp pepper
  • 1 tsp dried herbs
  • 400g cooked cauliflower
  • 100g breadcrumbs or protein chips from nutri-plus.de
  • 150ml Teriyaki Sauce

This bbq cauliflower wings recipe is super tasty and similar to conventional chicken wings. My girlfriend, for example, loves the crunchy version. For the breading: dip the cauliflower florets into the dough first and then into the breadcrumbs. The Teriyaki sauce can be served as a dip.

wings
bbq wings

Nutrition facts for the vegan bbq cauliflower wings

This dish is not just super delicious but also way healthier and lighter than fried chicken wings. (Use protein chips instead of breadcrumbs for a high protein version) Means 25% Protein, 35% Carbs and 9% Fat. Calories are the same.

  • Protein 10% 10%
  • Carbs 50% 50%
  • Fats 3% 3%
  • Calories 29% 29%
bbq cauliflower wings

Step by Step Instructions

Step 1

Cut the cauliflower into florets. If the cauliflower is frozen, briefly put the florets in boiling water for 2 minutes.

Step 2

Mix all ingredients for the dough together until creamy.

 

Step 3

Now dip the cauliflower florets in the batter and then in the breadcrumbs and spread them on parchment paper.

Step 4

Bake for 20 minutes at 180 degrees. Once done, add Teriyaki sauce and bake for another 15 Minutes.

Step 5

Serve with spring onion and yogurt dip.

vegan bbq cauliflower wings

the best wings you will try. So good
Prep time5 mins
Cook time40 mins
Total45 mins
Keyword: vegan BBQ Cauliflower wings
Servings : 2
Calories : 29%

Ingredients

  • 400 g cauliflower
  • 100 g breadcrumbs
  • 150 ml Teriyaki sauce

Batter

  • 100 g spelt flour
  • 180 ml oat milk
  • 1 tsp garlic powder
  • 1 tsp chili
  • 1 tsp pepper
  • 1 tsp dried herbs

Instructions

  • Preheat the oven to 180 degrees.
  • Bring water to boil and cook the florets for 2 minutes (Only when florets are frozen).
  • Mix Ingredients for the batter together until creamy.
  • First put the florets in the batter, then in the breadcrumbs and distribute them evenly on the baking sheet.
  • Bake 20 Minutes and add the Teriyaki sauce.
  • Bake another 15 Minutes.
  • Serve with yogurt dip and spring onions and enjoy this beautiful dish.

Notes

Super healthy and tasty vegan bbq cauliflower wings

Nutrition

Calories: 573kcal | Carbohydrates: 106g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 3347mg | Potassium: 953mg | Fiber: 14g | Sugar: 25g | Vitamin A: 235IU | Vitamin C: 100mg | Calcium: 301mg | Iron: 8mg

More Recipes

Get the latest recipes. Join my Newsletter.

5 1 vote
Article Rating
0
Would love your thoughts, please comment.x
()
x