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Cauliflower Wings- a Vegetarian Fake-out Appetizer

Updated on October 3, 2013
5 stars from 1 rating of Cauliflower Wings

I have to admit, I am pretty picky when it comes to wings. I only order them at establishments which are known for a great wing. I have tried making them at home, but have decided this is one job best left to the professionals! One day, while absorbing in Pinterest, I came across this idea of cauliflower "wings", and though this is something I could tackle at home!

I am well aware of all of the health benefits of cauliflower, and all cruciferous vegetables. A Cancer fighting super-food, I am always looking at creative ways to include more of it in my family's diet.

I took many short cuts in this recipe, because that is how I love to cook! This is barely a recipe, more a few ingredients thrown together to create an appetizer that really tastes like wings!

I used complete buttermilk pancake mix- the one that does not require the addition of eggs or milk. Of course you could use your family pancake recipe, or a gluten free mix, if that is what your diet dictates. I also used good quality store bought blue cheese dressing. The kind you buy in the refrigerator section. Of course you could make your own, but why bother! Franks Red Hot sauce is the quintessential wing sauce, but whatever cayenne hot sauce you can find will do.

If you prefer your cauliflower to be a little firmer, than raise the temperature of this recipe to 450F, and cut the cooking time down by about 5 minutes for the first part, and 2-3 minutes for the finish.

I really hope you give this a try. It is the easiest way to add more cauliflower into everyone's diet! Enjoy!

Cook Time

Prep time: 10 min
Cook time: 35 min
Ready in: 45 min
Yields: appetizer for 4-6 people

Ingredients

  • 1/2 head cauliflower, broken into bite size pieces
  • 1 cup complete buttermilk pancake mix, i.e. does not require egg or milk
  • 2 teaspoons garlic powder
  • 1/2 teaspoon onion powder
  • 1 cup or more water
  • 1 tablespoon butter, melted
  • 1/3 cup Frank's Red Hot Sauce
  • 1/2 cup good quality chunky blue cheese dressing
Cut the stem of the cauliflower off by angling a large knife and making several cuts
Cut the stem of the cauliflower off by angling a large knife and making several cuts
Once the stem is removed, it is easy to break or cut the cauliflower into wing size pieces.
Once the stem is removed, it is easy to break or cut the cauliflower into wing size pieces.

Instructions

  1. Remove the stem of the cauliflower by turning it upside down on your cutting board, and making several large angled cuts towards the center with a big knife. You should be able to gently pull it off once enough cuts are made.
  2. Gently break or cut the cauliflower into "wing size" pieces. Try and keep them roughly the same size for easy cooking.
  3. Preheat your oven to 425F. Take a baking sheet, and line with parchment paper for easy cleanup.
  4. In a medium bowl, whisk together pancake mix, garlic powder, onion powder. Add water and whisk until smooth. Adjust the water to make sure the mixture is thick enough to cling to the cauliflower.
  5. Using 2 forks, add a handful of cauliflower to the mix, and coat. Lift each piece with a fork to allow the excess to drip off, then place on the baking sheet. Continue until the baking sheet is full. You should be able to fit it all on one sheet.
  6. Bake for 25 minutes at 425F. Meanwhile melt 1 tablespoon of butter in the microwave, and add the Frank's Red Hot sauce. Stir to combine.
  7. Take the cauliflower out at the 25 minute mark. Brush with the red hot mixture, and put back in the oven for 8 to 10 minutes.
  8. Put the "wings" in a bowl, and serve with a good quality chunky blue cheese dressing. Enjoy!
Whisk the seasonings into the pancake mix powder.
Whisk the seasonings into the pancake mix powder.
Use 2 forks the coat the cauliflower.
Use 2 forks the coat the cauliflower.
Lay on the baking sheet.
Lay on the baking sheet.
Use a pastry  brush to coat the wing sauce on the cauliflower
Use a pastry brush to coat the wing sauce on the cauliflower
Ta da!!
Ta da!!

Comments

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    • kitkat1141 profile imageAUTHOR

      kitkat1141 

      3 years ago from Ontario, Canada

      That was supposed to say cayenne pepper sauce!

    • kitkat1141 profile imageAUTHOR

      kitkat1141 

      3 years ago from Ontario, Canada

      Thanks for looking peachpurple. Franks red hot sauce is a cayenne paper sauce. It might also be called buffalo wing sauce.

    • peachpurple profile image

      peachy 

      3 years ago from Home Sweet Home

      what is red hot sauce? can't get it here, any subs?

    • kitkat1141 profile imageAUTHOR

      kitkat1141 

      5 years ago from Ontario, Canada

      AliciaC, thank you for looking. Hope you give this recipe a try.

    • AliciaC profile image

      Linda Crampton 

      5 years ago from British Columbia, Canada

      What a great idea to make "wings" out of cauliflower! Thank you for the very original and interesting recipe, kitkat1141.

    • kitkat1141 profile imageAUTHOR

      kitkat1141 

      5 years ago from Ontario, Canada

      Don't get me wrong, I still love wings! But this is a great way to get the same flavor, without all the fat. I think this could convert anyone who hates cauliflower! Let me know what you think if you try it.

    • Natashalh profile image

      Natasha 

      5 years ago from Hawaii

      Interesting. I've never seen anything like it before! I have to share this recipe with my man!

    • North Wind profile image

      North Wind 

      5 years ago from The World (for now)

      These look delicious and seem very easy to make. I love cauliflower and will definitely be trying this!

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