Cauli Wingz

Prep time: 20 min

Cook time: 30 min

Servings: 4


  • 1 cauliflower head

  • ¾ cup chickpea flour 

  • 1 cup plant-based milk

  • 2 cups breadcrumbs

  • 3 tbsp garlic powder

  • Frank’s red hot sauce 

  • Salt and pepper to taste 

You will need: 2 medium mixing bowls, 1 large baking sheet, whisk 


  1. Preheat oven to 450 F. Chop cauliflower head into small florets about the size of a regular wing (or smaller if you’d like it crispier). Place chickpea flour and plant-based milk into a medium mixing bowl and whisk together until smooth batter forms. Mix breadcrumbs, garlic powder, salt and pepper into the other mixing bowl. 

  2. Take a cauliflower florets and dunk it into your batter. Make sure you have covered entire surface of floret. Next dunk the floret covered in batter in the breadcrumb mix and cover entire surface again. Spray baking sheet with non-stick spray and begin placing all cauliflower florets on sheet after batter and breadcrumb bowl. 

  3. Bake wings for 20 minutes until golden brown. After 20 minutes, take wings out to brush them with Frank’s hot sauce before putting them back into the oven for another 10 minutes. I prefer brushing them over dunking them in the sauce to avoid getting them soggy. 

*you can use any type of flour you’d like. I just use chickpea flour for the extra protein.

*feel free to play around with the spices and seasonings. I sometimes like to add cayenne powder as well.

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