Close-up of cauliflower carrot wings and cut celery and carrot with cashew dip in background

Cauliflower and Carrot "Wings" + Cashew Cream Dip | Vegan, Gluten-Free

Course: Appetizer, Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4 servings

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

  1. 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.


  1. Cut the carrots and cauliflower in big chunks/florets, about the size of a chicken wing.

  2. Preheat the oven to 450F.
  3. 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.

  4. 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.

  5. Cook at 450F for about 15-20 minutes or until it starts browning a bit (golden).
  6. 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.

  7. Put back in the oven for an additional 10-15 min, or until it starts to crisp a bit and is nicely golden-brown.
  8. 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%