BBQ Cauliflower Bites | Plant-based Recipe

by Monique May

Craving a delicious snack that's easy to make and full of flavor? Look no further! We’re whipping up some incredible BBQ Cauliflower Bites that will have everyone coming back for more. Whether you're planning a party or just want a fun treat at home, these bites are the perfect addition to your recipe collection.

Why BBQ Cauliflower Bites?

Cauliflower is such a versatile vegetable that it takes on the flavors of whatever you pair it with. In this recipe, we’re cutting the cauliflower into bite-sized pieces and coating them in a mouthwatering homemade BBQ sauce. The result? Crispy, golden bites that are bursting with flavor!

The Secret Sauce

What makes these BBQ Cauliflower Bites truly stand out is the homemade BBQ sauce. I’ve created this sauce using my very own Vegan Worcestershire Sauce—you can grab a bottle here. This sauce adds a rich, savory depth to the BBQ flavor, making these bites irresistible.

 

BBQ Cauliflower Bites Recipe

Ingredients:

  • 1 medium-sized head cauliflower, about 1 pound, broken into medium-to-large florets*
  • ⅔ cup all-purpose flour
  • ¼ cup cornstarch
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon kosher salt
  • ¾ cup water
  • Homemade BBQ sauce
  • Chopped green onions for garnish

Directions:

  1. Spray air fryer basket with non-stick spray. Preheat the air fryer to 400°F.
  2. In a large bowl, whisk together the flour, cornstarch, garlic powder, onion powder, paprika, and salt. Add the water and whisk until smooth. Add the cauliflower and stir to coat.
  3. Lift the cauliflower florets out of the batter, shaking off any excess batter. Arrange in a single layer in the air fryer basket, leaving a little space around each floret. Do not crowd them. Work in batches as necessary.
  4. Air fry for 9 minutes. Remove from the air fryer and use a spatula to carefully flip the florets. Brush with some of the buffalo sauce. Air fry for another 5 to 10 minutes, or until the cauliflower is dark and crisp around the edges.
  5. Serve hot with dipping sauce of choice.

 *NOTES: I blanched and shocked my florets before using them in this recipe. I like the texture I get after boiling them for 2 minutes, placing in an ice bath, and allowing to drain. If you like yours extra crunchy, skip this step.

DOWNLOAD RECIPE:
↳ https://bit.ly/bbq-cauliflower-bites

 

HEALTH BENEFITS OF CAULIFLOWER:

Cauliflower belongs to the cruciferous family, which also includes broccoli, Brussels sprouts, cabbage, and kale. In addition to white, cauliflower comes in 3 other eye-popping colors: green, purple, and orange. Look for these beautiful varieties at your local Farmers markets 

Here are some of the health benefits of cauliflower:

  • Rich in Nutrients: Cauliflower is low in calories but high in vitamins and minerals. providing anywhere from 4-54% of the recommended daily amounts of magnesium, potassium, folate, and Vitamins B6, C and K.   Vit C helps boost the immune system and is good for skin.  Vit K helps your blood to clot and strengthens bones.  Folate, or folic acid, helps with basic cell development and function, which is why it is so important to take in pregnancy
  1. Antioxidant Properties: Cauliflower contains antioxidants that help protect cells from harmful free radicals and reduce inflammation.
  2. High in Fiber: The fiber in cauliflower promotes digestive health, supports weight loss by promoting fullness, and helps regulate blood sugar levels.
  3. Supports Heart Health: The fiber, antioxidants, and anti-inflammatory properties of cauliflower contribute to overall heart health. It may help reduce blood pressure and improve cholesterol levels.
  4. Potential Cancer-Fighting Compounds: Cauliflower contains compounds such as sulforaphane and indoles that have been studied for their potential to reduce the risk of certain cancers.
  5. Supports Weight Loss: Being low in calories and high in fiber, cauliflower can be a good addition to a weight loss diet, providing satiety without adding extra calories.
  6. Rich in Choline: Choline is essential for brain development and liver function, and cauliflower is a good source of this nutrient.

Nutritional Information (per 100 grams or roughly 1 /2 cup of raw cauliflower)

  • Calories: 25
  • Water: 92% which makes it very hydrating, particularly when steamed
  • Protein: 1.9 grams
  • Carbohydrates: 4.9 grams
  • Sugars: 1.9 grams
  • Dietary Fiber: 2 grams
  • Fat: 0.3 grams
  • Vitamin C: 48.2 mg (54% of the Daily Value)
  • Vitamin K: 15.5 mcg (13% of the Daily Value)
  • Folate: 57 mcg (14% of the Daily Value)
  • Vitamin B6: 0.2 mg (12% of the Daily Value)
  • Potassium: 299 mg (9% of the Daily Value)
  • Manganese: 0.2 mg (8% of the Daily Value)
  • Magnesium: 15 mg (4% of the Daily Value)
Versatile in Cooking: Cauliflower can be prepared in a variety of ways, from raw in salads to roasted, steamed, or mashed as a low-carb substitute for grains, potatoes, and legumes. It can also be used to make pizza crusts 

    Including cauliflower in your diet can contribute to overall health and provide essential nutrients in a low-calorie package

    Perfect for Any Occasion

    These BBQ Cauliflower Bites are a fantastic snack or appetizer. They’re great for parties, game days, or just as a fun treat at home. The best part? They’re vegan, so everyone can enjoy them!

    Enjoy your cooking, and let me know how your BBQ Cauliflower Bites turn out in the comments below!

     


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