Baked Cauliflower Wings

When I was a kid cauliflower was on my list of vegetables that I absolutely hated. I always thought of it as a bad, less flavorful version of broccoli. It wasn’t until I had my first fried “cauliflower wing” that I was introduced to the transformative qualities of cauliflower. Sure, it might not be super flavorful on its own, but it soaks up other flavors like a sponge. Much like tofu, this quality makes it easy to make it taste like whatever you want. While I might not be a big advocate for things like cauliflower rice, or cauliflower pizza crust, I’ve grown to love cauliflower on its own. My favorite ways to prepare cauliflower are roasting it with a variety of spices, or breading it and serving it up with some of my favorite sauces for cauliflower wings.

Today I’ll share with you my quick and easy recipe for breading cauliflower wings. It’s super simple, and allows you the versatility to bake them, or fry them if you’d prefer. You only need a few ingredients and your favorite wing sauce/s. In this recipe we used vegan buffalo sauce, and BBQ sauce to coat ours. Feel free to experiment with some other great flavors like Thai Chili sauce, or a garlic non-dairy butter. Just make sure you check the ingredient label. Some buffalo sauces contain dairy, and some BBQ sauces contain anchovies.

Baked Cauliflower Wings

  • Servings: 2-4
  • Difficulty: easy
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  • one head of cauliflower
  • 1 cup non-dairy milk
  • 1 cup all purpose flour
  • 1 cup bread crumbs, we used panko
  • 1/4 cup of BBQ sauce
  • 1/4 cup of Buffalo Sauce
  • 2 tbsp vegan butter
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • canola oil spray (optional)
  • parchment paper


1. Wash and dry the head of cauliflower. Break it down into bite sized florets.
2. Set up three bowls. In the first bowl add all of the milk. In the second bowl add all of the flour, salt, and pepper and mix. In the third bowl add the panko.
3. Dredge each cauliflower floret, and then set aside on a baking sheet lined with parchment paper. To dredge them first place a floret in the non-dairy milk. Remove it allowing excess milk to drip back into the bowl, and then place it in the flour mixture. Make sure it is coated well with flour, tap of excess, and place it back in the milk. Remove it from the milk, and finally coat it thoroughly in the panko. Repeat for every floret.
4. Preheat the oven to 375 degrees.
5. Spray the florets with just a little bit of canola oil. This will help them brown in the oven.
6. Bake the wings for 30-35 minutes, or until crisp and golden brown.
7. While the wings bake place whatever wing sauce you’ll be using in a large mixing bowl, so it can warm to room temperature and won’t make your wings cold.
8. Melt butter in a separate bowl in the microwave, and add to the wing sauce/s. Mix thoroughly. This will help the sauce coat the wings nicely, and adds an extra fatty richness. If you’d like to you can skip this step.
9. Once the wings have baked toss them in the desired wing sauce/s until they’re thoroughly coated. If you choose to only use one sauce double it from a 1/4 cup to a 1/2 cup.
10. I recommend serving with a dipping sauce, and a side salad.

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