Maple Garlic Cauliflower Wings

These Cauliflower Wings can be made 2 ways, breaded and non-breaded, depending on your preference. You can also play with the spices and even use a completely different sauce (like BBQ sauce) if desired. Enjoy!



  • 1 medium cauliflower
  • 1 cup light spelt flour
  • 1 cup water
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 4 slices of your favourite bread (for the breaded option)


  • 2 medium garlic cloves, minced
  • 3 tbsp apple cider vinegar
  • 2 tbsp low sodium soy sauce, tamari, or coconut aminos
  • 1/3 cup maple syrup
  • 1 tbsp tomato paste or ketchup
  • your favourite hot sauce, to taste (I love Frank’s or red sriracha)
  • 2 tsp corn starch or tapioca starch
  • 2 tsp water

NOTE: If you are making the breaded version, you must DOUBLE to sauce recipe, as the bread soaks up a lot of sauce, so you will need more to ensure saucy wings.


  1. Cut your cauliflower into wing-sized florets. Set aside.
  2. In a medium sized bowl, whisk together the flour, water, and spices.
  3. If you are making the breaded option, toast 4 slices of bread until they are nice and toasty. Then add the toast into a blender or food processor and process for about 30 seconds until they become bread crumbs.
  4. Line a baking tray with parchment paper, and preheat your oven to 425 degrees F.
  5. Dip the cauliflower florets into the wet batter. Ensure that you tap off the excess batter, as you don’t want them to be too wet. If you are making the wings un-breaded, place them onto the baking sheet. If you are making the breaded version, dip the battered cauliflower into the breadcrumbs to coat, then place them onto the baking sheet.
  6. Bake the wings for 20 minutes, until they are crispy. There is no need to flip the wings halfway through cooking, as the batter is usually too wet and will slide off the cauliflower.
  7. While the cauliflower is baking, make your sauce. NOTE that if you are making the breaded option, you must DOUBLE the sauce recipe above, as the bread soaks up a lot of sauce, so you will need more to ensure saucy wings. To make your sauce, add all of the ingredients except the corn/tapioca starch and water. Whisk together and bring to a gentle boil.
  8. While the sauce is heating up, whisk your starch and water in a small bowl. Once the sauce is at a gentle boil, add the starch and whisk into the sauce. Keep the sauce at a gentle boil until it begins to thicken up nicely. Set aside.
  9. When the wings are done, remove the tray from the oven. Allow them a few minutes to cool so that they’re not too hot to handle. Dip each wing into the sauce and coat evenly.
  10. Place the tray back into the oven and bake for an additional 10-15 minutes, watching so that the sauce doesn’t burn.
  11. Serve with ranch sauce if desired. Enjoy!


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