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plate of sweet and spicy baked cauliflower wings toppe with diced chives and sesame seeds

Sweet and Spicy Baked Cauliflower Wings

  • Author: Amy Estes
  • Total Time: 40 minutes
  • Yield: 4 people 1x


Super crispy sweet and spicy baked cauliflower wings that are so crave-worthy you will want to make them for all of your family and friends. Simple to make in only a few steps, packed with amazing flavors, gluten-free and kid-friendly. A meatless wing recipe you need in your life!


  • 1 medium head of cauliflower (cored and cut into florets or use 2530 store-bought cauliflower florets)
  • 2 large eggs
  • 1 cup gluten-free seasoned breadcrumbs (panko, regular or a combo all work well)
  • 3 tbsp gluten-free all-purpose flour
  • kosher salt
  • ground black pepper
  • 1 tbsp olive oil (or olive oil cooking spray)

For the sauce

  • 4 tbsp maple syrup (or honey)
  • 2 tbsp light brown sugar (or coconut sugar)
  • 1 tbsp low-sodium soy sauce
  • 1 tsp garlic paste (or minced garlic)
  • 1 tsp ginger paste (or minced ginger)
  • 1 tsp red chili paste (or minced chili peppers)


Coat and bake the cauliflower

  1. Preheat the oven to 400 F degrees. Line a baking sheet with parchment paper and place a wire rack on top of it and spray with cooking spray for super crispy wings.
  2. In a medium-size mixing bowl, crack and lightly beat the eggs and season them with a little salt and black pepper
  3. In a separate medium-size bowl, combine the breadcrumbs, flour, salt, and pepper.
  4. Set up a dredging station with the cauliflower florets, eggs, and breadcrumb mixture. Dip each piece of cauliflower fully in the eggs, then in the breadcrumbs. Shake off any excess and place each coated piece of cauliflower onto the baking sheet. Continue until you have coated all of the cauliflower pieces.
  5. Spray the cauliflower well with olive oil cooking spray or drizzle with olive oil
  6. Bake in the center rack of the oven for 25-30 minutes, until nice and golden brown.

To make the sauce

  1. While the cauliflower is baking, you can make the crazy good sauce: Add all sauce ingredients to a small pot and whisk well while bringing it to a boil. Reduce to simmer and whisk some more for 2 minutes. Then remove it from the heat and allow it to thicken a little while it cools slightly.

Make the cauliflower wings

  1. Once the cauliflower is done baking, add it to a large bowl, drizzle the sauce all over it and shake the bowl a little to make sure all of the wings are covered in the sauce.
  2. Pour the cauliflower wings onto a platter or large plate, pour the remaining sauce from the bottom of the bowl all over the top. Garnish with diced chives and toasted sesame seeds.
  3. Serve warm and enjoy!


  • Choose a medium-size cauliflower that is even in size. This will ensure the florets are all relatively the same size and will yield a good amount of wings.
  • To easily cut the cauliflower: Remove as many leaves as possible, flip the cauliflower onto its head, run a sharp kitchen knife around the center of the core and pull it out. Some florets will naturally just fall off and you can easily pull or cut up the rest. So super easy. You can also buy pre-cut cauliflower florets at most grocery stores. You want about 25-30 florets.
  • For the sauce: I used pastes for the garlic, ginger, and chili flavors but you could also use 1 teaspoon of minced garlic, 1 teaspoon of minced ginger, and 1 teaspoon of minced chili peppers if you cannot find the paste. Coconut sugar also works well in place of the brown sugar if you want to keep this recipe refined sugar-free.
  • For the breadcrumbs: I used a combo of gluten-free seasoned breadcrumbs and gluten-free panko breadcrumbs that I slightly crushed with my hands. You could also use regular breadcrumbs if you don’t need to make this recipe gluten-free.
  • Serving: These are best if eaten right away, nice and warm since they will lose their crispiness if they sit for too long or are reheated.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Appetizer
  • Method: Baking
  • Cuisine: American