Best Vegan Cauliflower Wings Recipes For Your Kids

Looking for a tasty and nutritious snack for your little ones? Our vegan cauliflower wings recipes are the perfect choice! Crispy, flavourful, and kid-approved, these plant-based wings make a delicious alternative to traditional chicken wings.

They are easy to make and packed with healthy ingredients, making them ideal for parties, dinners, and snacks. Enjoy a fun and healthy twist on a classic favourite with these must-try recipes!

What Is Cauliflower?

A cruciferous vegetable, cauliflower is a member of the Brassicaceae family. It includes broccoli, kale, and cabbage. The Latin word “caulis,” which means “cabbage with a flower,” is where it gets its name.

The curd-coloured, closely packed florets on the head of the cauliflower are made up of developing flower buds affixed to a central stalk.

The heads of cauliflower are kept out of direct sunlight to avoid over-maturing and the development of chlorophyll pigment, which can affect flavour and softness.

It is thought to have originated in ancient Asia, but in 600 BC, it re-emerged in the Mediterranean region, Turkey, and Italy.

This vegetable gained popularity in France and Northern Europe around the 16th century. Today, the United States, China, Italy, France, and India are among the world's top producers of cauliflower.

Health Benefits Of Cauliflower

1. Helps To Lose Weight

Several qualities in cauliflower could aid in weight loss. You can eat a lot without gaining weight because it only has 25 calories per cup. Additionally, it can replace high-calorie foods like rice and flour with low-calorie alternatives.

Cauliflower is a good source of fibre, which slows digestion and helps you feel fuller longer. The number of calories you consume throughout the day may automatically decrease, a crucial aspect of weight management.

Cauliflower also has a high water content, which promotes weight loss. Specifically, water makes up 92% of its weight. It is linked to weight loss and consuming many low-calorie, water-dense foods.

2. Maintains Hormonal Balance

Indole-3-carbinol (I3C), a plant compound that functions as a plant estrogen found in cruciferous vegetables like cauliflower, may contribute to hormone balance by regulating estrogen levels.

In addition, I3C has shown promise in lowering the risk of estrogen-induced breast and reproductive cancers in both men and women, though further research is required.

3. Boosts Immune System

Sulphur-rich cruciferous vegetables like cauliflower may promote gut health and boost your body's ability to fight infection.

This is due to sulphur's role in promoting glutathione production, which is crucial for preserving the integrity of the gut lining and promoting its regeneration.

In the body, glutathione functions as a powerful antioxidant, protecting cells from the damage caused by inflammation.

4. Have Anticancer Protection

According to studies, the indole-3-carbinol found in cauliflower has chemopreventive and anti-estrogenic properties that help to slow the spread of uterine cancer cells.

According to research published in The Journal of Nutrition, brassica vegetable consumption, particularly cauliflower, has been shown to help suppress cell proliferation, particularly in breast cancer.

5. Prevents Stomach Disorders

Consuming dietary fibre, such as that found in cauliflower, can support digestion and help the body remove toxins.

This vegetable contains the nutrients glucosinolate, glucoraphanin, and sulforaphane, which can help to protect the stomach lining and prevent the growth of Helicobacter pylori bacteria.

Additionally to this defence mechanism, dietary isothiocyanates found in cauliflower can lower the risk of several abdominal disorders, some of which may include stomach ulcers and other gastric diseases.

6. Possibly Beneficial For Skin Care

According to studies, sulforaphane found in cauliflower helps protect the skin from UV ray damage. Sulforaphane's anti-inflammatory properties help the body fight cellular damage, skin cancer, and UV-induced inflammation.

This protection against human cancer is long-lasting, according to research published in the Proceedings of the National Academy of Sciences of the United States of America.

7. Improves Bone Health

Vitamin C, present in cauliflower, can help synthesize collagen, which safeguards bones and joints from inflammatory damage and may even be used to treat rheumatoid arthritis.

Collagen is a significant component of the body's defence system against inflammation. Additionally, higher vitamin C levels are associated with better bone density.

Additionally, vitamin K, which “attract[s] calcium to the bone,” may be present in a respectable amount. As a result, both men and women may benefit from reduced bone loss.

8. Prevents Obesity

The indoles found in cauliflower have anti-obesity properties. Studies show that eating cauliflower regularly can help the body fight various inflammatory and metabolic disorders.

Additionally, it might encourage thermogenesis, which burns fat, helping with weight loss and preventing obesity.

9. Controls Blood Sugar

Due to its potassium and vitamin C content, regular consumption of cauliflower may help lower the risk of developing diabetes.

Low serum potassium levels were associated with the development of diabetes, according to research published in the Archives of Internal Medicine.

Cauliflower's potassium content may help regulate glucose metabolism. It may affect how the pancreas secretes the hormone insulin, which lowers blood sugar levels.

Additionally, research has shown that the vitamin B6 found in cauliflower can help patients with gestational diabetes improve their glucose tolerance.

10. Reduces Hypertension

The anti-inflammatory and antioxidant properties of glucoraphanin and sulforaphane in cauliflower may help lower LDL (bad) cholesterol levels and reduce oxidative stress. It may also lower blood pressure and stimulate HDL (good) cholesterol production.

A class of drugs frequently used to treat high blood pressure uses the same mechanism as some compounds found in cauliflower, which exhibit potent angiotensin-converting enzyme inhibitory activity. Additionally, cauliflower's fibre and omega-3 fatty acids may help prevent arterial hardening.

Vegan Cauliflower Wings Recipes For Your Kids

1. Baked Vegan Teriyaki Cauliflower Wings

These baked vegan teriyaki cauliflower wings are so deliciously crunchy—the ideal combination of exterior crispness, interior softness, and tenderness.

Prep time: 15 minutes | Cook time: 10 minutes | Total time: 25 minutes | Servings: 4 people

Ingredients

• Cauliflower: 1 medium head, cut into florets (about 2½ lbs)
• All-purpose flour: 1 cup
• Garlic powder: ½ teaspoon
• Black pepper: ½ teaspoon
• Sea salt: ¼ teaspoon
• Non-dairy milk: ¾ cup
• Vegan panko breadcrumbs: 1 cup
• Teriyaki sauce: 1 bottle (use your favourite)

Method

1. Preheat your oven to 446°F (230°C). Cauliflower must be thoroughly cleaned and dried. Cut into florets.
2. Combine the non-dairy milk, flour, garlic powder, sea salt, and pepper in a bowl. Whisk to combine thoroughly. Insert the breadcrumbs into a different bowl. Arranging the dishes in a row
3. Add the cauliflower florets to the liquid mixture and stir to evenly coat everything. Remove any excess batter from the florets, distribute the cauliflower on a lined baking sheet, and sprinkle breadcrumbs over it.
4. Be careful not to overcrowd the baking sheet as you continue adding florets until all have been coated and placed on it.
5. Bake the vegan cauliflower wings for 25 minutes. After taking the wings out of the oven, coat them in teriyaki sauce and bake them for another 5 to 10 minutes. Serve immediately.

2. BBQ Cauliflower Wings

The ideal game-day appetizer or snack are these BBQ cauliflower wings. These are easy to make with just a few ingredients; everyone will want more!

Prep time: 25 minutes | Cook time: 40 minutes | Total time: 65 minutes | Servings: 8

Ingredients For The BBQ Cauliflower Wings

• Cauliflower florets: 3 cups (steamed gently if using frozen)

Ingredients For The Batter

• Gluten-free flour: 1½ cups (I used 1 cup brown rice flour + ½ cup white rice flour)
• Water to thin (about 1½ cups, depending on the flour you use)
• Spices of your choice (I combined ½ teaspoon Cayenne pepper, ½ teaspoon black pepper, ½ teaspoon ground ginger, 1 teaspoon garlic powder, ¼ teaspoon dried basil, and ¼ teaspoon pink salt)

Ingredients For The Spicy BBQ Sauce

• Ketchup: ¼ cup
• Apple cider vinegar: 1 tablespoon
• Maple syrup: 1 tablespoon
• Ground ginger: ¼ teaspoon
• Black pepper: ¼ teaspoon
• Sriracha: 1 tablespoon or 1 teaspoon hot sauce (like red hot)
• Water: ¼ cup (to thin the sauce)

Method For The Cauliflower

1. Set the oven to 450°F (230°C). Use fresh or steam the frozen cauliflower. Make sure the pieces are nicely floretted (not too tiny).
2. In a bowl, thoroughly blend the batter until it is smooth, similar to waffle batter. Each floret is entirely coated in one dip, and then the excess is gently tapped into the batter dish.
3. On a baking sheet lined with parchment paper, arrange. With a spatula, flip all the pieces in the hot oven, then bake for an additional 10 minutes. If you want to add a sauce, such as vegan BBQ sauce, baste the cauliflower bites with some of the sauce and bake for an additional 10 minutes.
4. Exit the oven, then baste with additional sauce. Serve alongside hot vegan mayo.

Method For The Spicy BBQ Sauce

1. In a bowl, combine all the sauce ingredients. To baste the wings, use them as a sauce.

3. Buffalo Cauliflower Wings With Cashew Ranch

In search of a wholesome game day snack? A creamy cashew dressing is served with these buffalo cauliflower wings. They are pretty tasty and simple to make. Free of gluten and vegan.

Prep time: 5 minutes | Cook time: 50 minutes | Total time: 55 minutes | Servings: 4

Ingredients For The Wings

• Cauliflower: 1 medium head, cut into bite-sized florets
• Almond flour: ½ cup
• Water: ½ cup
• Avocado oil: 2 tablespoons
• Garlic powder: 1 teaspoon
• Vegan, gluten-free buffalo-style wing sauce: ¾ cup
• Celery chopped for serving

Cashew Ranch Dressing

• Raw cashews: ½ cup (soaked 3-4 hours or overnight)
• Water: ½ cup
• Dried dill: 2 teaspoons
• Garlic powder: 1 teaspoon
• Onion powder: 1 teaspoon
• Sea salt: ½ teaspoon
• Pinch of black pepper

Method

1. Heat your oven to 450°F.
2. Mix almond flour, water, oil, and garlic powder in a large bowl. Stir to combine. Cauliflower florets should be added and thoroughly coated.
3. Spread the coated cauliflower onto a parchment paper or cooking spray-lined baking sheet. This step must be completed, or the cauliflower will stick.
4. After 15 minutes of baking, toss the food once more.
5. The cauliflower should be topped with wing sauce once the pan is removed from the oven. Turn on the oven and broil the cauliflower for 5 to 7 minutes.
6. Combine the cashews with ½ cup water, dill, garlic powder, onion powder, salt, and pepper in a potent blender or food processor while the cauliflower roasts. Mix until emulsion forms.
7. Serve cauliflower wings with celery and cashew dressing.

4. Spicy BBQ Cauliflower Wings With Cashew Dipping Sauce

This recipe makes deliciously spicy BBQ cauliflower wings, the ideal finger snack for you and your pals to munch on. The cauliflower is finished with some sour heat from the sauce, and the baked breading gives it an excellent, crunchy mouth feel. You may use these every day, not just on game days.

Prep time: 20 minutes | Cook time: 25 minutes | Total time: 45 minutes | Servings:4

Ingredients For The Spicy BBQ Cauliflower Wings

• Cauliflower head: 1, cut into florets
• Almond milk: 1 cup
• Whole wheat pastry flour: 1 cup
• Garlic powder: 1 teaspoon
• Onion powder: ½ teaspoon
• Paprika: 1 teaspoon
• Nutritional yeast flakes: 2 tablespoons
• A pinch of black pepper
• BBQ sauce:  ¾ cup
• Sriracha:  ¼ cup

Ingredients For The Cashew Dipping Sauce

• Raw cashews: ¾ cup, soaked for a few hours
• Lemon juice: ½ lemon
• Apple cider vinegar: 1 teaspoon
• A pinch of sea salt
• Water: 3-4 tablespoons

Method For The Spicy BBQ Cauliflower Wings

1. Bake at 450°F (230°C). Put parchment paper on a baking pan to line it.
2. Almond milk, whole wheat pastry flour, and spices should be combined in a mixing bowl.
3. The cauliflower heads should be cut into florets, placed in the mixture, and well-coated.
4. Spread the cauliflower on a parchment-lined baking sheet and bake for 20 minutes.
5. Combine the Sriracha and BBQ sauce while the cauliflower pieces are cooking.
6. Cook the cauliflower florets for 5 minutes once they are coated in the BBQ sauce mixture and have turned golden brown.

Method To Make The Cashew Dipping Sauce

1. Blend each item with the other ingredients until smooth.
2. Until you're ready to eat, keep them refrigerated.

5. Asian-Inspired Cauliflower Wings

This Asian-Inspired Cauliflower Wings recipe is simple, quick, sweet, and mildly sour. The breading holds up even though it's merely baked, and the sauce is versatile, so you can use it for many different foods!

Prep time: 10 minutes | Cook time: 35 minutes | Total time: 45 minutes | Servings: 8

Ingredients For The Sauce

• Coconut sugar or brown sugar: ¾ cup
• Gluten-free tamari sauce: 1 cup
• Rice vinegar: 1 tablespoon
• Orange: ½ cup (juice)
• Orange zest: 1 teaspoon (optional)
• Sesame oil: 2 teaspoons
• Cracked black pepper: ½ teaspoon
• Freshly grated ginger: 2 teaspoons
• Cloves garlic, grated: 4
• Red pepper flakes: ½ tablespoon
• Arrowroot: 1½ teaspoons (mixed with ⅓ cup orange juice)
• Scallions: 3 tablespoons

Ingredients For The Cauliflower

• Almond milk: 1 cup
• Gluten-free flour: 1 cup
• Pepper to taste
• Olive oil: 1 tablespoon
• Cauliflower: 1 head
• Gluten-free bread crumbs: 1 cup
• Sesame seeds: 2 tablespoons
• Scallion sliced: 1 (garnish)

Method For The Sauce

1. Add all the sauce ingredients to a small saucepan over medium-high heat, excluding the arrowroot/orange juice mixture.
2. Bring to a boil while whisking everything together.
3. Dissolve the arrowroot in the orange juice by stirring it together in a small bowl. Pour the mixture into the simmering sauce a little at a time, whisking continuously for 1 minute.
4. Reduce the heat to medium-low and simmer the vegan sauce for 3-5 minutes until it thickens.
5. Remove the Asian-inspired sauce from the stove and let it cool. Then pour it (~1½ cups) into a jar.

Method For The Cauliflower

1. Preheat the oven to 450°F. Remove the stems and core of the cauliflower. Then, cut it into bite-sized pieces, with the core removed.
2. Mix the flour, optional oil, and almond milk in a big bowl.
3. Create a station to dip the cauliflower bites into the batter, letting the excess drip off. Place it on a foil-lined tray and sprinkle the florets with breadcrumbs. Bake for 15 minutes.
4. Remove the cauliflower from the oven and carefully stir it into the Asian-inspired sauce.
5. The cauliflower needs to be coated, not soaked. Sprinkle sesame seeds over the dish while it's still moist.
6. Return the pan to the oven and bake for 5 to 10 minutes or until the cauliflower is tender and crisp.

6. Crispy Buffalo Cauliflower Wings

These crispy buffalo cauliflower wings are a well-liked vegan alternative to traditional Buffalo wings. However, achieving the ideal crunchy, crispy quality can be tricky. This recipe produces batter with the perfect texture and a distinctive, saucy buffalo flavour.

Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 6-8 cups

Ingredients

• Almond milk: 1 cup
• White or whole wheat flour: 1 cup
• Garlic powder: 1 teaspoon
• Pepper, to taste
• Oil: 1 teaspoon
• Cauliflower: 1 head, chopped into bite-size pieces
• Panko bread crumbs: 1 cup
• Buffalo sauce: ½ cup
• Vegan butter: 4 tablespoons
• Vegan blue cheese dressing: ½ cup
• Green onion chopped: 2 tablespoons

Method

1. Bake at 450°F. Cauliflower should be cut into bite-sized pieces, with the core removed. Mix the olive oil, garlic powder, pepper, and almond milk in a bowl. Use the panko to make a different bowl. Place the pieces on a foil-lined pan, dunk them in the batter (letting any excess drop off), coat them in panko, and bake for 15 minutes.
2. Melt butter with the buffalo sauce in a microwave or on the stove. After taking it out of the oven, carefully stir the buffalo sauce. Don't soak; generously coat the cauliflower. Put the pan back in the oven and bake for 5 to 10 minutes until the cauliflower is crisp and tender.
3. Green onions and vegan blue cheese dressing should be added to the top.
4. Serve the crispy buffalo cauliflower wings with celery and carrots.

Conclusion

Cauliflower is an excellent source of nutrients, including some that many people require more of. Additionally, cauliflower contains distinctive antioxidants that may help reduce inflammation and protect against several illnesses, including cancer and heart disease.

On top of that, adding cauliflower to your diet is simple. It can substitute for high-carb foods in several recipes and is tasty and straightforward. Try these vegan cauliflower wings recipes to explore different cauliflower flavours.

I trust you enjoyed this article on the Best Vegan Cauliflower Wings Recipes For Your Kids. Please stay tuned for more plant-based recipes, vegan travel tips, and lifestyle inspiration.

Take care!
— JeannetteZ 🌿

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