I usually don’t like to pretend that my veggies are meat, but I saw these a few times while going through Pinterest years ago, and although everyone seems to have their own version of cauliflower wings recipe, after a few tries, I created my own recipe for these Cauliflower and Carrot “Wings” + Cashew Cream Dip, and made it VERY easy with a simple little shortcut.
These Cauliflower and Carrot “Wings” are delicious with the cashew dipping sauce (mandatory!) and the classic carrot and celery sticks on the side. They make a simple appetizer, or serve them as a meal with a large salad.
I used chickpea flour in this recipe, not only to offer a gluten-free version of this recipe, but also to add a good amount of protein (chickpea flour contains 7 g of protein per 1/4 cup), to keep you full and satisfied, and make this a balanced meal.
The Store-Bought Sauce Dilemma
I rarely use pre-made store-bought sauce, but once in a while, I do, mainly because of convenience, and I think this was the perfect situation to do so. While it is best to avoid as much processed foods as possible, I don’t think there’s any shame in occasionally using a high quality store-bought shortcut (there are some good quality ones out there made with good organic ingredients), as long as it is the start of a recipe packed with vegetables, of course. 😉 I found an organic, vegan, and gluten-free BBQ sauce that tastes good, and that’s what I used for this recipe.
I made this a few times and it is truly ridiculously easy, and very yummy! I bet the kids would love to help making these too! The best part is there is no meat involved, so no risk of cross-contamination while making these!
Cauliflower and Carrot "Wings" + Cashew Cream Dip | Vegan, Gluten-Free
Although you can use whatever flour you prefer, I suggest wholegrain or naturally gluten-free flours, like chickpea, which is also a great source of protein (7g for 30g of flour!)
Cashew Cream Dip
- 1 cup raw cashews organic if possible
- 1 lemon juiced
- 1/3 cup filtered water
- 1 Tbsp fresh parsley
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika powder
- 1 tsp raw apple cider vinegar
- 1 tsp nutritional yeast optional
- a pinch of sea salt
- a pinch of black pepper
- 1 large cauliflower head washed and dried (organic if possible)
- 3 large carrots washed and dried
- 1 1/4 cup chickpea flour
- 1/4 cup brown rice flour or tapioca starch
- 1 cup filtered water
- 1/8 tsp black pepper
- organic BBQ sauce of your choice
Cashew Cream Dip
Put all of the dip ingredients into a high speed blender or a food processor. Blend or pulse until smooth. Transfer to a bowl and set aside.
Cut the carrots and cauliflower in big chunks/florets, about the size of a chicken wing.
- Preheat the oven to 450F.
Mix the flours and water in a bowl until there are no clumps left. Add some ground pepper to taste. Let sit for a few minutes to thicken.
Dip all the pieces of cauliflower and carrots in the batter, one at a time, and tap on the edge of the bowl to remove any excess batter. Transfer onto a cookie sheet lined with parchment paper.
- Cook at 450F for about 15-20 minutes or until it starts browning a bit (golden).
Take out of the oven, and using a brush (or a spoon), put some BBQ sauce on each piece, making sure they're covered with the sauce.
- Put back in the oven for an additional 10-15 min, or until it starts to crisp a bit and is nicely golden-brown.
Take out of the oven and serve at once. Add a nice green salad on the side and a bowl of fresh organic crudités with the cashew cream dip, and you've got yourself an awesome meal sure to please everyone in about 30 minutes.
Healthy eating tip: No need for salt in the "wings" as the store-bought BBQ sauce will have plenty in it.
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 422kcal | Fat: 17g | Saturated fat: 2g | Sodium: 378mg | Potassium: 908mg | Carbohydrates: 52g | Fiber: 8g | Sugar: 16g | Protein: 17g | Vitamin A: 7925% | Vitamin C: 31.2% | Calcium: 66% | Iron: 5%