PP: Spicy Cauliflower Wings

Chef:  Will Kritis
Makes:  6 Servings
Prep Times:  10 minutes
Cook Time:  20 minutes
Total Time:  30 minutes



  • 1 head of cauliflower
  • 1 c of flour (whole wheat, chickpea, your choice)
  • 1 c water (or unsweetened almond milk)
  • 1 t onion powder
  • 1 t garlic
  • 1 T nutritional yeast
  • 1 c breadcrumbs (brown rice panko if you want gluten free)
  • ½ c of your favorite no oil, no high fructose bbq sauce
  • Dashes of Tabasco (if you like heat)


  1. Preheat oven to 450 degrees.
  2. Wash and cut cauliflower into bite size florets
  3. Mix the flour, water or nondairy milk, spice and nutritional yeast by whisking until smooth and clump free
  4. Dip each floret into a bowl of bread crumbs and lay on to a baking sheet lined with Silpat non-stick sheet or high temperature tolerant parchment paper.
  5. Repeat until all florets are coated, breaded and put onto sheet
  6. Bake the florets until they are crispy and browned, about 15-20 minutes


  1. You can take baked florets and scrape into a bowl with more bbq sauce (with hot sauce if you want to add heat).  Then re-bake another 20 minutes.  It takes a while for them to crisp up again. 
  2. If you don’t want to re-bake, just supply more sauce for dipping.
  3. You can also bake them without breading, if you like.

To see more simple, quick & no-oil-starch-based recipes along with healthy weight loss advice, visit Will Kriski’s site www.potatostrong.com