Honey BBQ Cauliflower Wings

Your day is about to get a whole lot better. Behold, the plant based wings that will make your mouth water. Tossed with a vegan friendly sweet and spicy sauce, these healthy cauliflower wings are delicious.

Cauliflower is a long time champion in our house – it’s so extremely versatile and is a fantastic substitute for meat and grains alike. Cauliflower is low in calories but contains almost every vitamin that we need on a daily basis. I love to evaluate food by “bang for your buck” by looking at a ratio between calories and nutrients. If applying this logic to cauliflower, it will easily top my list of best food choices for its nutrient load and low caloric profile.

Will this work for all diets?

Yes! These are gluten free, soy free, dairy free, and vegan friendly! I used Annie’s Sweet and Spicy BBQ sauce which is a great choice for a healthy store bought sauce, but feel free to use your own – even just hot sauce would be great!

Honey BBQ Cauliflower Wings

Vegan friendly version of my favorite pastime – Honey BBQ Wings. These are healthy, delicious and super easy to make. Enjoy as a side or a main course!
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Course Main Course, Side Dish
Cuisine gluten free, Mediterranean, plant based, vegan, vegetarian
Servings 4


  • 2 heads of cauliflower
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/3 cup breadcrumbs (gluten free or regular)
  • 12 oz barbecue sauce Annie’s Sweet and Spicy BBQ


  • Preheat the oven to 425. Rinse the cauliflower and chop into florets
  • Add florets to a large bowl and mix in the olive oil, garlic powder, salt, and breadcrumbs then distribute evenly onto baking sheet with parchment paper
  • Bake for 20 minutes and add in 1/2 of the barbecue sauce. Mix to cover, and return to the oven for an additional 20 minutes, or until fully cooked.
  • Lastly, mix in the remaining sauce. Serve warm and enjoy!


Optional – use a healthy ranch dressing for dipping, I use Primal Kitchen. 
Keyword barbecue wings, cauliflower wings, gluten free, gluten free wings, healthy side, meatless wings, mediterranean, plant based, vegan, vegan wings, vegetarian
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