Best Bang Bang Cauliflower Wings Recipe You'll Love

If you're looking for a delicious, crispy, and healthier alternative to traditional wings, these cauliflower wings are a must-try! Perfectly seasoned and baked to perfection, they are great for game day, parties, or a wholesome snack.

These healthy bang bang cauliflower wings are perfect for when you are craving chicken wings, but want to eat plant-based or simply want to eat healthier that day. This recipe for will become your new game day recipe.

This is a nutrient-dense, healthier version of the original bang bang shrimp, and is vegetarian, gluten-free, and paleo-friendly. Perfect appetizer for Super Bowl game day.

Jump to:

• 💖 Why You'll Love This Cauliflower Wings Recipe?
• 🌟 Simple Cauliflower Wings Recipe
• 🥣 Ingredients Bang Bang Cauliflower Wings Recipe
• 👩‍🍳 Directions For This Easy Bang Bang Cauliflower Wings Recipe
• 🩺 Health Benefits of Cauliflower Wings
• 🧡 Let's Make a Vegetarian Bang Bang Cauliflower Wings Recipe!
• 📖 Recipe
• ⭐️ Pro Nutrition Tip
• 💙 Substitutions
• 🥚 Healthy Food Swaps Guide
• 🍴 Variations
• 🍽️ Serving Suggestions
• ❄️ Storage
• 🥘 Meal Prep Tips
• 🍳 Equipment
• My Favorite Baking Sheet Pan
• FAQ - Common Questions
• 🏈 Want More Super Bowl Recipes?
• 😀 Leave a Review for the Cauliflower Wing Recipe
• ❤️ You Might Also Love These
• 🤲 Pairing
• 📖 Explore More with the Eat Your Nutrition Cookbook
• 💬 Comments

Wings are a favorite for Super Bowl Sunday, but most recipes can be not so great for your health and wellness journey. This is where cauliflower wings come in.

These bang bang wings were inspired by my commitment to creating nourishing and delicious meals that support gut health. Healthy cauliflower wings pair perfectly with a side of baked plantains or a fresh avocado guacamole.

🌟 Simple Cauliflower Wings Recipe

In this recipe, I prefer Primal Kitchen's Chipotle Lime Avocado Oil Mayonnaise, but feel free to try out any brand of regular mayonnaise that you prefer.

I personally love Primal Kitchen's Chipotle Lime Mayo, because it is made with avocado oil and is paleo-friendly, Whole 30 approved, and free of soy, canola, and sugars.

🥣 Ingredients Bang Bang Cauliflower Wings Recipe

This healthy cauliflower wings recipe uses simple, wholesome ingredients that are easy to find and come together in no time. Let's take a look at what you'll need to make this delicious recipe.

1. Cauliflower - By increasing your intake of cruciferous vegetables, like cauliflower, it has been shown to lower inflammation and oxidative stress.
2. Almond Flour - Any quality brand of almond flour will work in this cauliflower wings recipe.
3. Corn Starch - This is a thickening agent added to help create that glossy sauce for the cauliflower wings recipe. You can always swap with arrowroot powder if you prefer.
4. Milk of Choice -  I used unsweetened almond milk in this recipe. However, oat milk will work well too. Any dairy-free or plant-based milk keep this recipe vegan friendly.
5. Eggs -  This ingredient helps bind the batter together. I haven't tried this with flax eggs, so I can't suggest that as a vegan substitute. If you try that out, leave a comment so others can benefit.
6. Garlic Powder - Contains prebiotics that promote gut health and has natural antimicrobial properties.
7. Onion Powder - Adds depth of flavor while providing antioxidants that support immune health.
8. Smoked Paprika - A rich source of antioxidants and adds a smoky-sweet depth to the taco seasoning.
9. Sea Salt - Sea salt enhances the natural flavors of the ingredients.
10. Black Pepper - Ground black pepper adds a tasty slight spicy flavor that actually enhances the flavors of the other ingredients.
11. Extra Virgin Olive Oil -  I like extra virgin olive oil, but you can swap with avocado oil.
12. Hot Sauce - I love Sriracha hot chili sauce in this recipe.
13. Sweet Chili Sauce - You can add extra hot sauce if you don't have sweet chili sauce, but I highly recommend the addition of both to create that delicious bang bang flavor.
14. Mayonnaise - Any mayonnaise will work in this recipe, but I like Primal Kitchen's Chipotle Lime Avocado Oil Mayonnaise.
15. Lime Juice - Fresh lime juice brightens up the bang bang sauce for these vegetarian wings.

See the recipe card for quantities.

👩‍🍳 Directions For This Easy Bang Bang Cauliflower Wings Recipe

Making this healthy cauliflower wings recipe is a breeze! With just a few simple steps, you'll have an easy Super Bowl game day recipe right in your own kitchen.

Step 1: Preheat Oven

Set your oven to 425°F (220°C). Line a baking sheet with parchment paper.

Step 2: Prepare Batter

 In a medium sized mixing bowl, beat the egg and milk. Set aside. Cut the cauliflower into bite-sized pieces and toss them into the egg and milk mixture. Mix almond flour, garlic powder, onion powder, salt, corn starch, black pepper in a separate bowl.

Step 3: Coat Cauliflower

Combine the wet and dry ingredients. Dip each cauliflower floret into the batter, ensuring even coverage.

Step 4: Bake

Place the coated cauliflower on the lined baking sheet and bake for 20-25 minutes, flipping halfway through. Make sure to spread the pieces evenly on the baking pan. 

Step 5: Sauce Time

While the cauliflower bakes, prepare the sauce. Mix all the sauce ingredients in a bowl and set aside. Toss the baked cauliflower in sauce mixture and return to the oven for another 10 minutes.

Step 6: Serve & Enjoy

Let them cool slightly before serving with your favorite dip. Top with fresh cilantro, sesame seeds, and scallions for a pretty presentation.

🩺 Health Benefits of Cauliflower Wings

Let's get back to talking about the health benefits of cauliflower wings. These "cauliflower wings" are so delicious and taste exactly like the famous bang bang shrimp recipe. How astonishing is it that I got all that flavor packed into such an underrated vegetable, as cauliflower?

• Rich in Fiber - Supports digestion and gut health.
• Packed with Antioxidants - Cauliflower contains vitamins C and K to support immunity.
• Low in Calories - A great lower-calorie alternative to traditional wings.
• Gluten-Free & Anti-Inflammatory - Helps reduce bloating and inflammation.

🤍 Cauliflower Nutrition

Cauliflower is definitely having her time to shine in the spotlight, and for good reason, it's full of fiber and so many nutrients. It is also an excellent source of vitamin C, vitamin K, folate, and vitamins E, and B6.

Cauliflower is in the cruciferous vegetable category, which, like its cousin, broccoli, has a powerful detoxifying effect on the body. I wrote an informative article where I discussed these cruciferous vegetables and how to avoid the side effect of excess gas.

🧡 Let's Make a Vegetarian Bang Bang Cauliflower Wings Recipe!

Learn how easy it is to make a cauliflower wing recipe with that delicious "Bang Bang" flavor.

📖 Recipe

💙 Substitutions

Making a bang bang cauliflower recipe is a personal preference in terms of dietary needs. Check out some easy substitutions and variations to customize this recipe to your liking.

• Flour - Swap almond flour for chickpea flour.
• Milk - Use any plant-based milk like almond, oat, or coconut.
• Cornstarch - Use crushed nuts or ground flaxseeds for extra crunch.
• Sauce - Replace hot sauce with BBQ, teriyaki, or honey-mustard.

🍴 Variations

Here are a few variations for my healthy version of cauliflower wings recipe.

• Spicy Buffalo - Add cayenne pepper to the batter for extra heat.
• Sweet & Tangy - Use a honey-mustard glaze instead of hot sauce.
• Asian-Inspired - Toss in a teriyaki or sesame-ginger sauce.
• Cheesy Option - Sprinkle dairy-free Parmesan on top before baking.

🍽️ Serving Suggestions

• As an Appetizer - Serve with a side of ranch or blue cheese dip.
• In a Wrap - Add to a gluten-free tortilla with lettuce and avocado.
• On a Salad - Toss on top of a fresh green salad for a crunchy twist.
• With a Grain Bowl - Pair with quinoa, brown rice, or roasted veggies.

❄️ Storage

• Refrigeration - Store leftovers in an airtight container for up to 3 days.
• Reheating - Reheat in the oven at 375°F for 10 minutes for best crispiness.
• Freezing - Freeze before adding the sauce and reheat in the oven before tossing with sauce.

🥘 Meal Prep Tips

• Batch Cooking - Make a large batch and store portions in the fridge for easy grab-and-go meals.
• Pre-Cut Cauliflower - Chop the cauliflower in advance and store it in an airtight container to save time.
• Pre-Mix Batter - Whisk the dry ingredients together ahead of time and store in a sealed jar for quick mixing.
• Air Fry for Quick Meals - If short on time, air fry instead of baking for a fast and crispy result.

Want more meal prep tips? Check out my meal prep guide to creating healthy balanced meals. ⬇️

🍳 Equipment

• Baking Sheet - Ensures even cooking and prevents sticking.
• Mixing Bowls - Needed for preparing the batter and coating the cauliflower.
• Whisk - Helps create a smooth batter and evenly blends seasonings.
• Parchment Paper: Prevents sticking and makes cleanup easier.
• Tongs - Useful for flipping the cauliflower during baking and tossing in sauce.
• Measuring Spoons and Cups - Ensures precise ingredient portions for balanced flavors.
• Sharp Knife and Cutting Board - Speeds up prep time and ensures uniform cauliflower florets.

FAQ - Common Questions

🏈 Want More Super Bowl Recipes?

I first posted this cauliflower wing recipe in my easy & healthy Super Bowl recipes post earlier. If you haven't checked out some other sensational Super Bowl recipes, then you will definitely want to try some of those out.

Try some of these recipes out:

• Best Avocado Deviled Eggs Recipe
• Green Goddess Hummus Recipe
• Guacamole Made Simple
• Beef and Sweet Potato Chili
• Tex-Mex Crockpot Casserole (Vegetarian)

😀 Leave a Review for the Cauliflower Wing Recipe

Enjoy your delicious, crispy, and healthy cauliflower wings! If you make this healthy bang bang cauliflower recipe, let me know in the comment section below.

I would also love to hear what you think, or take a photo and tag me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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❤️ You Might Also Love These

Looking for other healthy Super Bowl recipes like this? Try these:

🤲 Pairing

These are my favorite recipes to serve with this cauliflower wing recipe:

📖 Explore More with the Eat Your Nutrition Cookbook

Ready to take your healthy eating journey to the next level? The Eat Your Nutrition Cookbook is packed with delicious, gut-friendly recipes designed to support hormonal balance and overall wellness. From hearty breakfasts to satisfying dinners, you'll find inspiration for every meal of the day.

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