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!
Bon appétit!
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!)
Ingredients
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
"Wings"
- 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
Instructions
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.
Wings
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.
Recipe Notes
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%
Hi there – I just tried emailing you but my email bounced back. I was just wondering if it would be possible to include this recipe in my blog series “How to include more vegetables in your diet”. I’d like to use a photo if possible, with proper credits and a link back to your blog for the recipe. Let me know what you think 🙂 Dearna
Hi Dearna! Sorry about that, I’ve been having issues with the email. Your blog is so lovely, it would be my pleasure if you use my recipe! I look forward to read your post! 🙂
I had these for dinner recently and they were a great success!
Great! So glad you liked them, they are so easy to make!
These are a terrific alternative to traditional chicken wings! A healthy snack with fabulous flavour, too.
Thanks Elaine! 🙂
I think you’ve got the cauliflower wings of all cauliflower wings here. They look so similar to chicken wings in appearance, and after reading the ingredient list, they sound like a winner as well. The flavors are so perfectly combined. Awesome job!!
Thank you! It’s a nice way to sneak in extra vegetables!
Very clever and I bet it hits the spot when one is craving wings. Am always being encouraged to do more with cashews – for sure will try that sauce. “Wings” sound perfect for our Saturday nights at the (home) movies. Best, Diane Kitchen Bliss / FBC
It does hit the spot, and once you try that cashew dipping sauce, you will want to make more of it! 🙂
Whoa, girl! Just whoa!!! I’m o into this!
Thanks! 🙂
These look super yummy and a great alternative to regular chicken wings. Pinning for later!
I love this idea! I’m not vegan or vegetarian. In fact, I am a self-proclaimed MEAT GIRL. But I eat both vegetarian and vegan because I like variety and being healthy. And wings are super fattening! So… the concept of being able to have wings and it actually be vegetables makes me very happy. I’m okay with pretending it’s meat 🙂
YUM … such a great Vegetarian/Vegan option!
I really appreciate plant based alternatives to pub food that my body can no longer handle! These ‘wings’ look fantastic and it was a great idea to use chickpea flour to boost the protein content. Beautiful job!
Thanks Justine! It’s always nice to have healthy versions of favourites 🙂
Hi Gabrielle, I love these. I use cauliflower quite a bit in various ways and each one for me was super delicious. I love the texture that can be produced depending on the cooking method. A friend of mine has a vegan/vegetarian restaurant, and the food is incredible. He uses meat names for his vegetarian dishes to make the menu more omnivore friendly, but just on his personality alone which is a huge mix offriendly, zen, compassion, and love, with a side of passion makes for a successful venture both in recipes and in ambiance. Good on you to push the envelope a bit and wow it looks so inviting I want one to snack on right now. Great work and wonderful post!
Happy Friday!
Cheers!
Loreto@SugarLOveSpices
Thanks for the lovely message Loreto. That restaurant sounds delicious!