Smoky BBQ Cauliflower Wings

Smoky BBQ Cauliflower Wings

These plant-based BBQ cauliflower wings are the perfect healthy comfort food. They are baked instead of fried and make an ideal appetizer, side, or snack.

Health Benefits –  nut free, soy free

Prep: 5 Minutes | Cooking time: 35 Minutes | Servings: 4 – 6


1 medium head cauliflower, cut into florets
1 cup oat flour
1 tsp garlic powder
½ tsp smoked paprika
¼ tsp sea salt
¼ tsp freshly ground black pepper
¾ cup water
½ cup smoky BBQ sauce


  1. Preheat the oven to 450 degrees F.
  2. Cover a baking sheet with parchment paper.
  3. In a large bowl, whisk together the oat flour, garlic powder, smoked paprika, salt, and pepper.
  4. Whisk in ¾ cup water until completely incorporated.
  5. Add the cauliflower florets and toss to coat completely with the batter.
  6. Place in a single layer on the prepared baking sheet.
  7. Bake for 10 minutes.
  8. Flip the florets and bake the other side until the batter looks completely dry, about 10 minutes.
  9. Use a pastry brush to completely coat the florets with the sauce.
  10. Bake again for 10 additional minutes or until the florets are crispy and the sauce is completely absorbed.
  11. Serve immediately

Cooking Tips

You can use whole wheat or another whole grain flour in place of the oat flour.

Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies


Created on 23 Dec, 2022.