Vegetarian Cauliflower Chik’n Wings


I have made these wings about five times just in the last month. Fair warning; they are addictive! Let me also add that the people who have asked me for this recipe have ALL been meat-eaters. That says a lot, huh?! I made them for a good friend who I had over for dinner a few weeks ago. She absolutely loved them– the texture, the flavor, and how they weren’t greasy like chicken wings are. I then made them again for my family’s annual Halloween party. They were a hit there, too! I think the fact that they are healthier, less messy to eat, and still have the same flavor profile as chicken wings make this recipe a hit for all types of palates.

Now, if you are vegan and/or gluten free, let me just tell you how simple it is to re-work this recipe a little bit to accommodate your dietary needs. Using the same measurements, replace the flour with gluten-free all purpose flour, like this one from Bob’s Red Mill. Instead of using melted butter, just use margarine or olive oil–it’ll get the job just fine, and replace the milk with PLAIN soy milk or PLAIN rice milk.

Yield: ~24 wings

-1 large head of cauliflower, broken into florets

-1 and 1/2 cups milk or plain soy milk

-1 cup flour (or 1 cup gluten free flour)

-1 tsp garlic powder

-1 tsp freshly cracked black pepper

-1 tsp salt

-3/4 cup Red Hot Buffalo Wings sauce

-3 tablespoons butter, melted

Preheat oven to 350 degrees. Grease a large baking tray with butter or cooking spray.

Break up the cauliflower into medium large pieces; about the size of a typical chicken “wing.” Make sure there is not a lot of the stem left on each piece. This part gets kind of messy; just a warning!

In a large mixing bowl, whisk together the milk, flour, garlic powder, black pepper, and salt. The consistently will be like a sticky, thick paste. Coat each cauliflower piece and let the excess mixture drip off from each piece. Place onto the greased baking tray. Cook the cauliflower for 20 minutes. You don’t want them so soft that they are falling apart though! Remove from the oven and set aside.

Mix together the Red Hot Buffalo Wings sauce and the melted butter. Coat the cauliflower wings in this mixture and place them back into the oven on 400 degrees until they begin to get crispy–about 5-10 minutes. Remove from the oven and serve with blue cheese and celery sticks if you prefer.

Also, what I like to do, is pour some wing sauce over the cauliflower right before I am going to serve them. This gives them a more authentic, saucy taste. Enjoy!!

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