WFPB Cauliflower Wing Bites (Vegan)

Cauliflower has become increasingly popular. It can substitute for starchier foods like rice and even pizza dough. One cup of chopped cauliflower (107g) provides 27 calories, 2.1g of protein, 5.3g of carbohydrates, and 0.3g of fat. This veggie is versatile and non-starchy. It contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases. Cauliflower is a great source of vitamin C, vitamin B6, and magnesium. Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation. Whether you eat it raw, roasted, or riced, cauliflower offers a lot of bang for your nutritional buck. (trusted source).

Cauliflower Wing Bites

Donna Spencer

With the rise of low-carb, ketogenic, and Paleo diets, cauliflower has become increasingly popular, as it can substitute for starchier foods like rice and even pizza dough. This veggie is versatile, non-starchy, and contains a lot of fiber and other beneficial nutrients. Whether you eat it raw, roasted, or riced, cauliflower offers a lot of bang for your nutritional buck.

One cup of chopped cauliflower (107g) provides 27 calories, 2.1g of protein, 5.3g of carbohydrates, and 0.3g of fat. Cauliflower is a great source of vitamin C, vitamin B6, and magnesium.

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Prep Time 20 minutes mins

Cook Time 25 minutes mins

Course Appetizer

Cuisine American

Servings 4 servings

Calories 150 kcal

Ingredients

  

1x2x3x

• 1 small-head of Cauliflower
• 1/4 cup corn starch
• 3/4 to 1 cup unsweetened non-dairy milk
• 2 cups gluten free panko breadcrumbs
• 1/2 tablespoon dried parsley
• 1 teaspoon turmeric
• 1 teaspoon chili
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt divided in two 1/4 teaspoons
• 1/4 teaspoon ground pepper
• 1/2 cup jarred hot sauce (look for one with no sugar, no oil and that is fermented
• 1/4 cup WFPB creamy dipping dressing of your choice

Instructions

 

• Preheat conventional oven to 400°F. (If you have a convection oven set to 425°F). Line a baking sheet with parchment paper or rack and set aside.
• Cut Cauliflower into 1/2-inch pieces.
• Place the corn-starch in a plastic baggie or small bowl with second 1/4 teaspoon salt.
• Pour the non-dairy milk into another small bowl.
• Combine* the breadcrumbs with all the seasonings except for parsley and use only 1/4 teaspoon salt here. (*I place all these ingredients in a plastic gallon size bag and crush finer with rolling pin, use a food processor or use a blender.) Place in a small bowl.
• Dip each piece of Cauliflower into the corn-starch, then the non-dairy milk, and then coat with the bread crumb mixture.
• Place the breaded Cauliflower on the prepared baking sheet and bake until golden brown. In conventional oven 35-40 minutes and about 20-25 minutes for convection oven.

Notes

If you are making this recipe gluten free, you can buy gluten free bread and toast the bread then process it into bread crumbs. I use Panko Gluten Free.
Use a gallon plastic bag to dredge the cauliflower in the Corn Starch. This will allow you to apply a light coat of corn starch. It will also reduce your clean-up effort as you can shake off extra from the cauliflower inside the bag to reduce clean-up efforts and prevent the cauliflower from tasting like dry like cotton balls

Nutrition

Calories: 150kcal

Keyword cauliflower, gluten free, hot sauce, No Oil, whole food plant-based, wings

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