Spicy Cauliflower Wings


4 servings


  • 1

    head cauliflower, broken up into pieces

  • 1


  • 2

    Tbsp. whole wheat or gluten free flour

  • 1

    tsp. chili powder

  • 1/4

    tsp. cayenne pepper

  • 1/4

    tsp. salt

  • 1

    pinch pepper


STEP 1: Preheat oven to 400 degrees.
STEP 2: Toss cauliflower florets with egg.
STEP 3: In a large bowl, combine flour, chili powder, cayenne pepper, salt, and pepper and toss. Add florets into the bowl and toss so each cauliflower piece is covered.
STEP 4: Place on a cookie sheet lined with parchment paper. Bake until crispy, about 20 minutes. Serve with 1/4 cup guacamole, 1/4 cup salsa, or hot sauce.


Ya know how much Karena loves spicy wings! Of course we HAD to make a version that met her standards. ;) Cauliflower is extremely versatile and can have essentially any flavor added to it. And these have the most satisfying crunch once baked.



    1. You can use egg replacer powder or flax seed egg. U can make the egg per directions and in a seperate bowl mix almond milk with vinegar(to get buttermilk) and add that to the egg. It just makes the flour stick to cauliflower.

  1. This looks delicious!! I’ve recently cut eggs out of my diet, any suggestions for an egg replacement in this recipe? Flax egg?

    1. I make this without egg – you just need to experiment with the proportions. I also do coat it in buffalo sauce mixed with butter, once baked and then bake again to seal in the flavour.

  2. How could you modify these to make them BBQ flavored but TIU APPROVED? A place near me makes vegan BBQ cauliflower wings and they are to die for!!

      1. I wonder if Trader Joes would have something? I’m from Canada, and I’m pretty sure we don’t have anything.

  3. I can do without sugar but salt is my vice. This recipe sounds so good and is a good option to kick that salty spicy craving. Must try this!!

  4. I made this yesterday and it was delish! I substituted almond flour instead of regular or wheat. I also drizzled BC dressing on top to resemble wings…lol not a healthy alternative but it was a “drizzle” This is an amazing super bowl nosh. Go Falcons!!! Lol

  5. I will definetly try them. Sounds delicious and perfect for my cravings. Thanks for always including healthy options for those cravings in the plan. You` re doing great.

  6. Would this be suitable for one of the meals on the meal plan? If so, what meals could I eat it? If not, could it just be a side?

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