Pumpkin BBQ Cauliflower Wings by @eatlovenamaste
5 from 1 vote
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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

Ingredients

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

Instructions

  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*
Total Fat 13g 20%
Saturated Fat 7g 35%
Cholesterol 30mg 10%
Sodium 692mg 29%
Potassium 315mg 9%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 9g
Protein 4g 8%
Vitamin A 69.8%
Vitamin C 20.3%
Calcium 9%
Iron 8.5%
* Percent Daily Values are based on a 2000 calorie diet.