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chicken wings
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BBQ Chicken Wings (or BBQ Cauliflower Wings)

Try these juicy BBQ Chicken Wings and for those who might prefer a vegetarian option, the equally tantalizing BBQ Cauliflower Wings.
Prep Time15 minutes
Cook Time28 minutes
Total Time43 minutes
Course: Main Course
Cuisine: American
Keyword: BBQ Sauce, Chicken Wings
Servings: 4 servings
Calories: 477kcal
Author: Laura Lynch

Equipment

Ingredients

  • 1-2 pounds chicken wings
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon cornstarch
  • 1 teaspoon baking powder

For the BBQ Sauce

  • 2 slices onion
  • 1 cloves garlic minced
  • 1/4 cup Bourbon or whisky optional
  • 1/2 cup ketchup
  • 1 tablespoon tomato puree
  • 1 1/2 tablespoons cider vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon brown sugar
  • 2 teaspoons liquid smoke flavoring

For the cauliflower

  • 1 head cauliflower approx. 4 cups of floret
  • 1 cup milk if you’re vegan use almond or soy milk
  • 3/4 cup all-purpose flour
  • 1 teaspoon garlic powder
  • 1 teaspoon of paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup BBQ Sauce homemade or store-bought
US Customary - Metric

Instructions

For the chicken wings:

  • Pat dry the chicken wings.
  • Place the wings in a large bowl. Add in the olive oil, salt and pepper, then the cornstarch and baking powder. Mix together well to coat the chicken.
  • Pour the chicken wings into your air fryer basket, or onto a baking sheet lined with parchment paper.
  • Cook at 400° F(205°C) in the air fryer for 20 minutes or in the oven for 25 minutes, flipping the wings once during cooking.
  • To make the BBQ sauce, add all the sauce ingredients to a sauce pan. Whisk to combine. Heat over medium heat until boiling, then reduce the heat and simmer for 10 minutes to reduce by half.
  • Baste the chicken wings with the BBQ sauce and continue cooking for 8 minutes, flipping and basting again after 4 minutes.

For the cauliflower:

  • Line a baking sheet with parchment paper. Preheat your oven to 400° F (205° C).
  • Wash and cut the cauliflower into bite-sized pieces.
  • In a large bowl, whisk the flour, milk, and spices until most of the lumps are gone.
  • Dip the cauliflower in the batter. You can do this one by one or in batches.
  • Shake off the excess batter and place the cauliflower in a single layer on the baking sheet.
  • Bake for 20 minutes until the cauliflower is golden brown.
  • Put the BBQ sauce in a large bowl for when the cauliflower is done.
  • Remove it from the oven and dump it all into the bowl with the BBQ sauce. Toss or stir it up to get all the pieces coated.
  • Then place the cauliflower back onto the baking sheet and put it back in the oven for another 10 minutes.

Video

Notes

  • You can use store-bought BBQ sauce instead of making your own, which will save time and ingredients.
  • Leave out the whiskey in the BBQ sauce to make it kid-friendly.
  • If you're making the chicken wings and want a side dish, just roast the cauliflower on a tray in the oven for 25 minutes on 400° F(205°C) (skipping the batter and BBQ sauce).

Nutrition

Calories: 477kcal | Carbohydrates: 59g | Protein: 19g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.2g | Cholesterol: 52mg | Sodium: 1357mg | Potassium: 888mg | Fiber: 4g | Sugar: 28g | Vitamin A: 410IU | Vitamin C: 73mg | Calcium: 202mg | Iron: 3mg