BBQ Cauliflower Bites

For Brenda and Aaron Beener at New York City's Seasoned Vegan, soul food is more than a type of cuisine—it's the practice of cooking with love. Serve these bites as a crowd-pleasing side or over a salad.

BBQ Cauliflower Bites
Photo: Brittany Conerly
Active Time:
25 mins
Total Time:
1 hrs 5 mins


  • 1 ¼ cups water

  • ¾ cup whole-wheat flour

  • 1 tablespoon granulated garlic

  • 1 tablespoon granulated onion

  • ¼ teaspoon salt

  • teaspoon ground pepper

  • 2 cups panko breadcrumbs

  • 1 large head cauliflower, cut into bite-size florets (5-6 cups)

  • 1 ½ cups barbecue sauce

  • Chopped fresh parsley for garnish


  1. Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper.

  2. Whisk water, flour, granulated garlic, granulated onion, salt and pepper in a large bowl. Place panko in another bowl. Add cauliflower to the batter and toss to coat. Remove the florets, one by one, and tap off excess batter. Roll in the breadcrumbs and place on the prepared pan.

  3. Bake for 15 minutes. Flip the cauliflower; bake until brown and crispy, about 10 minutes more.

  4. Toss the cauliflower with barbecue sauce in a large bowl, then return to the pan. Bake until crispy, about 15 minutes more. Garnish with parsley, if desired.


Parchment paper

Nutrition Facts (per serving)

117 Calories
1g Fat
26g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 9
Calories 117
% Daily Value *
Total Carbohydrate 26g 9%
Dietary Fiber 3g 11%
Total Sugars 8g
Protein 6g 12%
Total Fat 1g 1%
Vitamin A 268IU 5%
Sodium 393mg 17%
Potassium 233mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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