BBQ Cauliflower Wings

Are you ready for a road trip of fun and flavor? Follow us to one of our favorite BBQ pit stops!

We are jumping for joy as we step into this new season of not only Spring flavors but Cooking Camps! Our budding chefs are filling our Kitchens for Spring Break and eager to continue the fun this Summer. Spending time in the Kitchen with friends is a great way to introduce new and seasonal ingredients, build confidence, learn teamwork, practice math and science, and get involved with cooking at home. Our Kitchens feature both worldly and local ingredients, especially on our All-American Road Trip kids’ cooking camp and after-school cooking semester! This road trip route makes stops at some of our local Kitchens to experience their state’s traditional foods and flavors.

So, are we ready to hit the road? We’re making a pit stop on our All-American Road Trip at our Kitchen in Leawood, Kansas to learn about all things barbecue and try this tasty recipe. These BBQ Cauliflower Wings feature the flavors of Kansas City’s delicious tomato and molasses-based BBQ sauce. A great alternative to traditional chicken wings, cauliflower wings are an excellent party appetizer, after-school snack, or featured entree. The recipe’s hands-on prep work makes eating these wings extra rewarding! Chefs of all ages love to get their hands messy as we learn the process of “dredging”.

The cauliflower craze is still popular and delicious for a great reason! Cauliflower is a cruciferous vegetable related to Brussels sprouts, broccoli, kale, cabbages, and radish. This veggie is packed with vitamins and minerals such as vitamins C and K, several B vitamins, potassium, choline, and iron. It’s high in antioxidants and fiber, too, making it well known for improved heart health and decreased risk of certain cancers.

The most popular form of cauliflower we typically see is white but it can also be found in purple, green, and orange varieties. What a rainbow of fun! When purchasing cauliflower, choose heads that are free of brown spots and have thick green leaves at the bottom. These leaves help to protect the head from contamination and spoilage. You can store extra raw florets in a reusable plastic bag in the vegetable drawer of the refrigerator for up to one week.

There are a variety of ways to use and prepare this low-carb veggie in order to enhance a meal or snack with more nutrients. Have you tried it steamed and mashed? Sneak mashed cauliflower into mashed potatoes for a half-and-half version. Or have you tried it pureed into a soup? Swap heavy cream for its pureed form to add thickness to soups. Easily prep large quantities of shredded cauliflower by placing small florets into the bowl of a food processor and pulse until desired consistency. Do you have little hands helping in the kitchen? Involve their curious palates in the prep work! Shredding cauliflower by hand is a fun way to practice refining motor skills. Using large pieces of the cauliflower head and a 4-sided box grater with a non-slip bottom, kids can grip and shred away allowing them to get more familiar with this healthy food. Fun for all!

Buckle up your aprons and we’ll see you in Kansas City for some BBQ Cauliflower Wings!

Safe Travels, Taste Buds Kitchen

BBQ Cauliflower Wings Recipe
Makes: Approximately 24, 2" floret wings


  • BBQ Sauce:
  • 1 T olive oil
  • 1/4 onion, diced
  • 1 garlic glove, minced
  • 1 C ketchup
  • 1/3 C apple cider vinegar
  • 1/4 C brown sugar
  • 1/4 C water
  • 1 T dijon mustard
  • 1 T molasses
  • 2 t chili powder
  • 1 t worcestershire sauce
  • 1/4 t black pepper
  • pinch of cayenne pepper (optional)
  • Cauliflower Wings:
  • 1/2 C milk
  • 1 egg, beaten
  • 1/2 C all-purpose flour
  • 1/2 C breadcrumbs
  • 1 t paprika
  • 1/2 t black pepper
  • 1/4 t salt
  • 8 oz cauliflower, cut into 2" florets


  • Preheat oven to 400 degrees. Line baking sheet with parchment paper.

  • Start with the BBQ sauce to allow time to simmer. Heat a sauté pan over medium-high heat. Once hot, add oil to coat the bottom of the pan. Add onions and cook until translucent, about 5 minutes. Add garlic and cook another 30 seconds. Lower heat to a simmer and add remaining sauce ingredients. Keep sauce on a low simmer stirring occasionally until cauliflower wings are ready.

  • To prepare the Cauliflower Wings, mix the milk and egg(s) together in a medium bowl. Mix the flour, breadcrumbs, paprika, pepper, and salt together in a separate medium bowl. Using the wet hand dry hand method, dip the cauliflower florets first into the egg mixture, then into the breadcrumb mixture and then place directly on prepared baking sheet. Repeat this until all cauliflower florets are dipped. Bake for 15-18 minutes.

  • Remove BBQ sauce from heat and gently toss cauliflower wings in sauce until evenly coated. Serve warm and enjoy!

  • TBK TIP: Use the wet hand/dry hand method when breading. Keep one hand for flour and breadcrumb bowls and the other for egg bowl to prevent dough from clumping on hands.


Begin your culinary adventure!

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