Pumpkin BBQ Cauliflower Wings

Pumpkin BBQ Cauliflower Wings @eatlovenamaste

Autumn has officially hit the East coast. The leaves are changing, the cooler weather is back, and our days seem shorter.  Plus, the holiday season is right around the corner and our local stores are pumpkin overload. As I may sound like I am complaining, it’s actually my favorite time of the year. The cinnamon aroma in the background, the crackling sound of wood burning from a fireplace keeping our rooms warm while we start to sip hot cocoa while either watching a Netflix tv show or reading a good novel. All of this sounds nice, right? If you don’t agree, well maybe I can convince you with today’s appetizer.  It’s a traditional twist to your typical cauliflower, and it has pumpkin spice notes that are warming with each bite.

Pumpkin BBQ Cauliflower Wings by @eatlovenamaste

I’m excited to share this recipe with you on today’s #virtualpumpkinparty where more than 50+ bloggers from all around the world share mouth-watering pumpkin recipes on the internet. This is my first year joining this party, but I created two delicious pumpkin-based recipes last year, one sweet and one savory: Pumpkin Chocolate Chip Muffins and Pumpkin Hummus!

Pumpkin BBQ Cauliflower Wings by @eatlovenamaste

While there are some really delicious recipes this year, the top five pumpkin-filled recipes that I’m most excited to try are:

  1. Cake Over Steak’s Pumpkin Protein Waffles
  2. Well and Full’s Pumpkin Nachos
  3. Foolproof Living’s Paleo Pumpkin Muffins
  4. Brewing Happiness’ Fall Harvest Pumpkin-Carrot Blender Juice
  5. Salted Pines’ Easy Pumpkin Granola

To find out what everyone else has been making (from vegan to omnivore creations), head over to Sara’s page!

Pumpkin BBQ Cauliflower Wings by @eatlovenamaste

Pumpkin BBQ Cauliflower Wings by @eatlovenamaste

If you try this recipe, share feedback on what you think! Leave a comment below and rate it, and don’t forget to tag a photo and tag #eatlovenamaste on Instagram! 🙂

Pumpkin BBQ Cauliflower Wings by @eatlovenamaste
5 from 1 vote

Pumpkin BBQ Cauliflower Wings

These Pumpkin BBQ Cauliflower Wings are a healthy and delicious way to enjoy the flavors of fall! The perfect appetizer for a party, or dinner! 

Course Appetizer
Cuisine American
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 4
Calories 220 kcal


Cauliflower Wings

  • 1 cauliflower head cut into bite-size florets
  • 1/2 cup chickpea flour
  • 3/4 cup almond milk
  • 2 tbsp lemon juice
  • 1/2 tsp salt
  • 1/4 cup bbq sauce (or sub hot sauce)
  • 1 tsp pumpkin pie spice

Pumpkin BBQ Glaze

  • 1/4 cup butter (vegan or sub regular unsalted)
  • 1/4 cup pumpkin puree *
  • 2 tbsp honey
  • 1 tsp dijon mustard
  • 2 tsp chili powder
  • 1 tsp cayenne pepper
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • healthy pinch of salt and black pepper

To Serve

  • green onions chopped
  • dill chopped
  • ranch dressing homemade or store-bought
  • celery
  • sweet peppers


  1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper.

  2. Prepare batter by mixing the dry ingredients: chickpea flour, pumpkin pie spice, and salt.  To the bowl, add the wet ingredients: BBQ sauce, almond milk, and lemon juice and whisk until well combined.  NOTE: The batter should be pourable, but not runny. 

  3. Once the oven is preheated, add the cauliflower to the batter to coat. Shake off the excess mixture and place the coated cauliflower on the lined baking sheet; leaving each piece about 1 inch apart. 

  4. Bake for 25 minutes, flipping half-way. In the meantime, prepare the sauce by adding the pumpkin BBQ sauce ingredients to a saucepan over medium-high heat. Whisk to combine and bring to a simmer. Turn off heat and continue to whisk until it resembles a glaze-consistency.  If the batter gets too thick, add 1 tbsp of water and whisk to combine. 

  5. Once the cauliflower has finished baking, remove from oven and toss in the glaze 1-2 pieces at a time. Shake off excess, and place back on the baking sheet to bake for an additional 20 minutes, or until browned on the edges and caramelized.

  6. Let the cauliflower wings cool slightly and then serve immediately with fresh chopped dill, green onions, celery, sweet peppers, and ranch dressing! Best when fresh; store leftovers in the refrigerator up to 3 days. Reheat in the oven at 350 degrees for 10 minutes before serving.

Recipe Notes

* Use canned pumpkin puree, or you use homemade pumpkin puree. 

Nutrition Facts
Pumpkin BBQ Cauliflower Wings
Amount Per Serving (1 4)
Calories 220 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 7g44%
Cholesterol 30mg10%
Sodium 692mg30%
Potassium 315mg9%
Carbohydrates 20g7%
Fiber 3g13%
Sugar 9g10%
Protein 4g8%
Vitamin A 3490IU70%
Vitamin C 16.7mg20%
Calcium 90mg9%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.