Sticky Sesame Cauliflower Wings

Sticky Sesame Cauliflower Wings |

Whether or not you watch the Super Bowl, it’s the end of January and, here in New England, we still have two cold ,long months of winter. In Boston, post-holiday winter means sports, bars (and sports bars), skiing and comfort food. Juno is bearing down on us as I type this and, even though I don’t care so much about the outcome of Sunday’s game (go Seahawks), I always enjoy trying healthy game-day alternatives.

These sticky sesame cauliflower wings are a flavorful, addictive alternative to traditional chicken wings liked by both vegans and meat eaters. For other healthy Super Bowl food inspiration, I’ve created a “Game Day Makeovers” Pinterest board, so follow us there.

Super Bowl Pinterest Board |

Links + Photo Credits (Top to bottom, left to right):

Sticky Sesame Cauliflower Wings |

WHY IT’S HEALTHY//  Sticky sesame cauliflower wings are vegan and gluten free. Since they’re baked, they’re relatively low in calories and fat. Cauliflower is relatively low in carbohydrates and high in glucosinolates, compounds containing sulfer, that may help lower the risk of cancer. Cauliflower is also high in Vitamin C, which your body needs to produce collagen (think healthy skin, teeth and bones). Cauliflower also adds vitamin K to your diet, an essential vitamin. The sticky sesame sauce on these cauliflower wings are made with honey, a natural sweetener with many health benefits, which you can read about in our post 5 Health Benefits of Honey. //

Sticky Sesame Cauliflower Wings | ourfourforks.comSticky Sesame Cauliflower Wings |

5.0 from 1 reviews
Sticky Sesame Cauliflower Wings
Prep time
Cook time
Total time
Sticky sesame cauliflower wings are a flavorful, addictive and healthy alternative to traditional chicken wings. Vegan, gluten free and baked.
Recipe type: Appetizer
Serves: 4 servings
For the cauliflower wings:
  • 1 head cauliflower, chopped into bite size pieces
  • ½ cup gluten free all purpose flour
  • ½ cup water
  • pinch of salt
  • pinch of granulated garlic powder
  • oil to grease the pan
For the sticky sesame sauce:
  • 2 garlic cloves, pressed
  • ¾ teaspoon salt
  • 2 tablespoons gluten free soy sauce
  • 2 tablespoons gluten free hoisin sauce
  • 2 tablespoons honey (use agave nectar or maple syrup to make vegan)
  • 1 tablespoon sriracha
  • 1 teaspoon sesame oil
  • 1½ tablespoons toasted sesame seeds
  • 1 scallion, thinly sliced
  1. Preheat oven to 450F.
  2. In a small bowl, combine the flour, water, and salt and mix thoroughly.
  3. Dip cauliflower pieces in the batter until coated evenly, then place on a greased, non-stick baking sheet.
  4. Bake for about 10 minutes or until the batter hardens, then flip with a spatula and bake for another 5 minutes.
  5. In a small bowl, mix together the pressed garlic and salt, mashing into a paste with the back of a spoon.
  6. Add the remaining sauce ingredients and mix well.
  7. When the cauliflower is finished, evenly brush each piece with the sesame sauce mixture.
  8. Bake coated cauliflower for an additional 8-10 minutes, or until cauliflower is crispy and sauce looks absorbed.
  9. Remove from oven and let stand to cool a bit before serving. Garnish with toasted sesame seeds and chopped scallions.
I used store bought hoisin sauce , but you could also make your own. I like Gwyneth Paltrow's hoisin recipe on Goop.

Cauliflower batter adapted from the Lean Clean Eating Machine. Sauce adapted from Gourmet.



  1. christine says

    thanks for the great idea. I’ve adapted this recipe using normal wheat flour with cornmeal or ground rice (or rice flour), as I don’t have an issue with gluten but I am vegetarian. I have also used okra, as we had a bumper crop. It was yum bum

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: