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!
Servings: 4 servings
Calories: 241.51kcal
Ingredients
- 1 cauliflower head cut into bite-size florets
- ½ cup chickpea flour
- ¾ cup almond milk
- 2 tbsp lemon juice
- ½ tsp salt
- ¼ cup bbq sauce or sub hot sauce
- 1 tsp pumpkin pie spice
Pumpkin BBQ Glaze
- ¼ cup butter vegan or sub regular unsalted
- ¼ cup pumpkin puree *
- 2 tbsp honey
- 1 tsp dijon mustard
- 2 tsp chili powder
- 1 tsp cayenne pepper
- ½ tsp smoked paprika
- ½ 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
- Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper.
- Prepare the batter by mixing the dry ingredients: chickpea flour, pumpkin pie spice, and salt.
- Add the wet ingredients to the bowl (BBQ sauce, almond milk, and lemon juice) and whisk until well combined. NOTE: The batter should be pourable, but not runny.
- Once the oven is preheated, add the cauliflower to the batter to coat evenly. Shake off the excess mixture and place the coated cauliflower on the lined baking sheet; leaving each piece about 1 inch apart.
- 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.
- To make the Pumpkin BBQ Glaze, add all ingredients to a saucepan and bring to a boil.
- Turn down the heat and simmer for about 5 minutes, whisking consistently.
- Turn the 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.
- Remove cauliflower from the 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.
- Let the cauliflower wings cool slightly and then serve immediately with fresh chopped dill, green onions, celery, sweet peppers, and ranch dressing!
Notes
* Use canned pumpkin puree, or use homemade pumpkin puree.
Best when fresh; store leftovers in the refrigerator for up to 3 days. Reheat in the oven at 350 degrees for 10 minutes before serving.
Nutrition
Serving: 1g | Calories: 241.51kcal | Carbohydrates: 28.16g | Protein: 4.37g | Fat: 13.3g | Saturated Fat: 7.18g | Polyunsaturated Fat: 1.33g | Monounsaturated Fat: 3.84g | Cholesterol: 28.8mg | Sodium: 577.77mg | Potassium: 258.09mg | Fiber: 3.14g | Sugar: 17.14g | Vitamin A: 3059.6IU | Vitamin C: 4.23mg | Calcium: 83.24mg | Iron: 1.51mg