Go for a lighter take on classic cauliflower wings with these Baked Cauliflower Wings! With all the flavor coming from the two sauce options (BBQ and sweet chili) and the tenderness of the cauliflower, you won’t miss the meat. After all, aren’t we supposed to eat more vegetables anyway? Let’s give them good taste!
- FOR THE CAULIFLOWER:
- 1 cup Whole Wheat Flour For Pastry
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- ½ teaspoon garlic powder
- ¼ teaspoons onion powder
- 1 cup Low Fat Buttermilk
- ¼ cups Water
- 1 head Cauliflower, medium
- FOR THE SWEET CHILI SAUCE:
- ¼ cups Sambal Oelek
- ¼ cups Honey
- 1 teaspoon apple cider vinegar
- 1 teaspoon Sesame oil
- FOR THE BARBECUE SAUCE:
- 1 cup Your favorite barbecue sauce
- FOR THE BLUE CHEESE DIP:
- ⅓ cups 2% Greek Yogurt
- ¼ cups Sour cream
- 2 tablespoons Mayonnaise
- 2 teaspoons apple cider vinegar
- 1 clove Garlic
- 1 pinch Salt and pepper to taste
- 2 tablespoons Chopped fresh chives, to garnish
- 1 bunch Sliced fresh carrots and celery, for serving (optional)
Preheat oven to 400ºF and line two baking sheets with parchment paper.
Make the buttermilk coating. In a large mixing bowl, whisk together flour, salt and pepper, and spices. Slowly add buttermilk and water while whisking. Let sit at room temperature while you cut the cauliflower into bite-size pieces. I estimated mine was about the size of two or three bites.
Dip the cauliflower pieces into the buttermilk coating, moving them around to make sure each piece is completely coated. Shake the coating a bit so it’s not too thick, then transfer the pieces to one of the baking sheets. Bake at 400ºF for 25-27 minutes or until coating is light brown with some char crisp around edges. Remove from oven, cool completely on baking sheet and increase oven temperature to 425ºF.
While the cauliflower cools, prepare the sweet chili sauce. In a small bowl, whisk together the sambal oelek, honey and apple cider vinegar. Slowly drizzle with sesame oil while whisking for another minute or two. Put aside.
Pour the BBQ sauce into another small bowl to dip the cauliflower pieces.
Dip each piece of cauliflower into one of two sauces, shake off some sauce, then transfer to parchment-lined baking sheets, one for each of the sauce flavors. Bake at 425°F for 12 to 15 minutes, or until cauliflower is tender when pierced with a fork, then remove from oven to cool slightly.
While the cauliflower cooks, prepare the blue cheese dip. In a small bowl, whisk together yogurt, sour cream, mayonnaise and apple cider vinegar. Grate the garlic clove into the bowl and whisk again. Season with salt and pepper to taste, then garnish with finely chopped fresh chives. Serve with carrots and celery and cauliflower wings.
Store leftover cauliflower wings in an airtight container in the fridge for up to a week, and leftover blue cheese dip in an airtight container in the fridge for up to a month. Enjoy!