Cauliflower Wings

Cauliflower Wings


It’s fall and football is here!  There is nothing better than wings on football Sunday!  I don’t really watch football but I DO eat the food!  In fact I was at a gathering the other day and I had to pretend like I knew the Packers were not having a good year!  Haha!  I guess when someone else is from Wisconsin they always end up bringing up the Packers.  I just remember my mom telling me that Rodgers and the coach don’t like each other!  Anyways football equals food! 


As promised, I just posted this unbelievable Cauliflower Wing recipe!  I have some other recipes in my line up but I was overwhelmed by the response I got about these so thought I would send them to the front!  These are unbelievably amazing!  I seriously was so excited to make again because they are so good!  They literally taste like a better version of your favorite (real) chicken wing!  It’s a fairly simple recipe, takes about 15 min of prep and then 40-50 min of bake time.  Here it is, 



1 head of cauliflower  
3/4 cup skim milk  
1/2 cup flour 
Tsp garlic powder
Tsp onion powder
Tsp paprika  
Pinch white pepper or black pepper 
1 tsp herbs de Provence  or Italian seasoning 
1 cup Italian breadcrumbs  (or enough to coat) 
1/2 cup bbq sauce (or any sauce you want)
1/2 cup franks hot sauce (or any brand/sauce you like) 


Preheat oven to 400.  Meanwhile chop cauliflower into florets.  In a mixing bowl whisk together milk, flour, paprika, onion powder, garlic powder, Italian seasoning and white pepper.   Evenly coat cauliflower in mixture.  Then in a shallow dish coat the cauliflower in the bread crumbs.  On a greased cookie sheet (I just use a little olive oil) add the cauliflower and bake for 30 min.  Remove cauliflower from pan and in two separate bowls (or however many sauces you are using) mix the baked cauliflower in the sauce.  I also leave out a few plain for my kids.  Coat the cauliflower in the sauce and arrange back on pan. I use probably about 1/2 a cup, some heads of cauliflower are larger so you might need more, just use as much as you need so the florets are evenly coated in a thin layer. Bake for another 15-20 min (or until tender).


Serve with ranch, carrots, celery and extra dipping sauce.  

In my experience all ovens cook differently, if you still taste a cauliflower taste you should put back in and try cooking for another 10-15 min.  They should literally just taste like the sauce they are in, just like wings do!  Another tip is don’t leave to much of the stems on, for a better flavor.  



I highly recommend serving with the carrots and celery and ranch to give you the whole wing experience!  I also put a plate of pickles out because our kids (and I) love them!  That little bit of extra salt in the pickles pairs nicely with the cauliflower Wings.  Cheers to the fall, and all things yummy!


Katie May 



Lighter Chicken Marsala

Lighter Chicken Marsala