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Home > Vegan Recipes

Baked Barbecue Cauliflower Bites Recipe (Vegan)

6/17/19 by Nicole Stevens | 2 Comments

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5 from 1 vote. Leave your review!

Try these simple cauliflower bites for an easy vegan snack or meal! Coated in a tasty batter and tossed in barbecue sauce, this vegan cauliflower recipe is bursting with flavor.

It’s baked rather than fried which offers a lower-fat option; however, they are just as tasty when fried. Try dipping them in my vegan sour cream or Caesar salad dressing!

Skill: Intermediate | Time: 1 hr 10 min | Servings: 4

Vegan Baked Cauliflower Bites with Barbecue Sauce

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Baked Vegan Cauliflower Barbecue Sauce

Baked Vegan Cauliflower Recipe

Cauliflower has become a popular option to use in cooking and baking. It’s amazing how cauliflower can be used to make recipes including pizza crust, grilled cheese, fried rice, gnocchi, and cauliflower steaks. Some of these recipes can be a little complicated; if you’re looking for a tasty and easy cauliflower recipe, these cauliflower bites are for you.

I’m not posting a cauliflower steak recipe as cauliflower tends to crumble apart quite easily. Making barbecue bites like this recipe is a fail-safe option instead!

Barbecue cauliflower bites can be fried, which will be just as tasty, but unless you own a deep fryer then this is likely a more difficult approach. If you bake the cauliflower bites you won’t need to worry about working with hot oil or monitoring the temperature. In addition, baking is a healthier cooking method than frying.

Baked Barbecue Cauliflower Bites Recipe with Vegan Dip

Is Low-Carb Healthier?

Cauliflower has become a trendy low-carb option in many recipes. While substituting cauliflower for higher-carb foods can be a great way to get your veggies in, if you already consume enough vegetables then feel free to enjoy the full-carb option of different recipes!

Carbohydrates are an important nutrient and the body’s main source of energy. Carbs often get a bad reputation since many low-nutrient baked goods are high in carbohydrates. The type of carbs rather than the amount often dictates the amount of nutrients we get from a food item. Instead of focusing on low-carb, try focusing on nutrient-dense carbohydrates like whole grains, fruits, and vegetables which are dense in vitamins and minerals.

Cauliflower Bites with Vegan Barbecue Sauce on Cutting Board

Now that you’ve learned more about cooking with cauliflower, go ahead and whip up these tasty and easy cauliflower bites!

Barbecue cauliflower bites are a simple way to add some veggies to your diet and are great for sharing with friends. Jam-packed with flavor, you’ll want to keep this vegan cauliflower recipe!

I hope you enjoy this recipe! If you make it, please rate and comment below so others benefit from your experience.

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Vegan Baked Cauliflower Bites with Barbecue Sauce

Baked Barbecue Cauliflower Bites (Vegan)

These baked cauliflower bites are so tasty and simple! Covered in a sweet and savory barbecue sauce and baked to perfection; this recipe makes a perfect vegan snack!
5 from 1 vote. Leave your review!
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Prep Time 25 mins
Cook Time 30 mins
Flipping and Saucing Wings between Baking Time 15 mins
Total Time 1 hr 10 mins
Servings 4 Servings
Calories 350 kcal
Cuisine American-inspired, Vegan

Equipment

  • Large bowl
  • Cutting board
  • Knife
  • Baking tray
  • Silicone baking mat

Ingredients
  

  • 1 large cauliflower (about 8 C florets)
  • 1 C whole wheat flour
  • 1 ¼ C soy milk (or any plant milk)
  • 1 teaspoon smoked paprika
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon chili powder
  • ½ teaspoon ground cumin
  • ½ teaspoon seasoning salt (I prefer Old Bay)
  • ¼ teaspoon salt
  • black pepper (to taste)
  • 1 C barbecue sauce (store-bought or homemade)
  • ¼ C vegan margarine (or vegan butter)
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Instructions

  • Prepare a batch of homemade vegan barbecue sauce or use store-bought sauce. Once the sauce is done, melt in the ¼ C of vegan butter and add hot sauce to taste.
  • Cut the cauliflower into bite sized pieces.
  • Preheat the oven to 375 °F.
  • Mix the 1 C whole wheat flour with the spices (1 teaspoon smoked paprika, ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon chili powder, ½ teaspoon cumin, ½ teaspoon seasoning salt, ¼ teaspoon salt, black pepper to taste).
  • Stir in 1 ¼ C plant-based milk. The batter should be fairly thick but not chunky.
  • Toss the cauliflower pieces into the batter and mix until the cauliflower is evenly coated.
  • Place the cauliflower onto parchment lined baking trays (or use a silicone baking mat).
  • Bake for 10 minutes, then flip the cauliflower over and bake for another 5 minutes.
  • Take the cauliflower out of the oven and brush a layer of barbecue sauce over each piece. Place back into the oven for 10 minutes. Take the cauliflower bites out, flip them over, brush barbecue sauce on the other side, and put back into the oven for a final 8 minutes.
  • Take the cauliflower bites out of the oven and serve with a creamy dip! You can try vegan sour cream or Caesar salad dressing.

Notes

For Buffalo Cauliflower Bites: Instead of barbecue sauce, mix together vegan butter with your favorite hot sauce. About ¼ C melted butter to ¼ C hot sauce is a good ratio (will be very spicy so use more butter and less hot sauce if you prefer). 
Accuracy of nutrition information cannot be guaranteed (certain ingredients may not have all nutrients listed in the database); amounts may vary (and will vary depending on brands of ingredients used); all nutrition fact values rounded to the nearest whole number.

Nutrition

Serving: 1 Serving (¼ recipe)Calories: 350 kcalCarbohydrates: 50 gProtein: 12 gFat: 14 gSaturated Fat: 4 gPolyunsaturated Fat: 4 gMonounsaturated Fat: 6 gSodium: 1122 mgPotassium: 1038 mgFiber: 9 gSugar: 18 gVitamin A: 633 IUVitamin C: 103 mgCalcium: 220 mgIron: 3 mg
Tried this recipe?Let us know how it was!

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Filed Under: Vegan Appetizer Recipes, Vegan Recipes Tagged With: Appetizer, BBQ sauce, Black pepper, Cauliflower, Chili powder, Cumin, Garlic powder, Intermediate, Nut free, Onion powder, Paprika, Plant-based milk, Seasoning salt, Soy free, Vegan butter, Whole grains, Whole wheat flour

About Nicole Stevens

Nicole is a vegan Registered Dietitian (RD) and founder of Lettuce Veg Out. She provides vegans with balanced meals and easy-to-understand nutrition science. As a trusted source of nutrition information, she educates others about vegan diets and how to thrive as a vegan.

Reader Interactions

Comments

  1. kelsey shropshire

    May 22, 2020 at 8:47 pm

    This recipe was absolutely amazing!! My boyfriend (who is not vegan) and I were fighting for the last one. So good.

    Reply
    • Nicole Stevens

      May 24, 2020 at 11:31 am

      I'm so happy you liked them!

      Reply

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Hi, I'm Nicole! As a vegan Registered Dietitian, I empower vegans to live a balanced life and gain confidence in the kitchen.

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