Sticky Peanut Cauliflower Wings


Sticky, salty, spiced and totally addictive: these Sticky Peanut Cauliflower ‘Wings’ might be a side dish, but this is one recipe that will have everyone overlooking the main meal at dinner; and once served, these tempting morsels don’t hang around for long on the table (never mind even making it to a plate).

As well as revelling in the fact that this dish is so simple to make it’s almost fraudulent to call it a recipe, you’ll wow your dinner companions – causing them to say things like: “wow you made this?” and “you have more of this in the oven, right…?!”

IMG_3925 v2So what’s the secret behind this super special meal-time winner? Well, it’s:

  • made from only 6 ingredients (which you probably already have in your cupboard);
  • cooked all in 1 dish;
  • prepared in under 5 minutes; and
  • ready to eat in 30 minutes!

Have I got your attention yet?

Good. I should also mention that this makes a great accompaniment to pretty much every meal. Of course, the flavours lend themselves perfectly to Asian dishes like a Sizzling Tempeh Stir-fry Bowl or this delicious Chana Masala, but we’ve also enjoyed it with everything and anything from a Kale Salad to Shepherd’s Pie! And when I say ‘we’ I especially mean my father in-law, who is still mentioning it a year after last eating it for lunch. Praise indeed!


Unsurprisingly, most recipes for cauliflower wings take their inspiration from their American roots (ahem – wings), and include flour, lots of oil and hot sauce. But, as I am sure you have noticed by now, I like to do things a little differently. This means keeping the ingredients whole, and combining the flavours I enjoy the most. And I think the difference is great!

(Full disclosure: you should know that the Tofu ‘Vings’ doused in spicy buffalo sauce at Hungry Tiger in Portland – conveniently located right across the street from our rented apartment – are probably one of the most absurdly delicious and guilty plant-based treats I have ever had the pleasure of eating. And yes, I ate them on more than one occasion: we all have our snack vices).


You’ll also know by now that I love cooking cauliflower in it’s many forms (and there are more recipes to come!), but this one is particularly delectable, and devilishly satisfying. It’s:

  • sticky, crispy, soft and salty all at once;
  • complex in flavour; from the umami goodness of tamari with peanut butter, to the silky fragrant undercurrent of coconut oil and garam masala, all lifted up with a burst of lime;
  • a fabulous way to enjoy the vitamins, minerals and antioxidant benefits of cauliflower, including the many positive effects cruciferous vegetables can have on our digestive health;
  • (yet) another way to enjoy peanut butter, which is a great source of heat-healthy mono-unsaturated fat and potassium, which can lower the risk of heart disease and high blood pressure;
  • tasty like a cheeky treat, but still full of the goodness of whole food ingredients – I assure you that there are no hidden nasties in these cauliflower ‘wings’; and
  • so easy to make! It will take you less than 5 minutes to have this dish prepared before popping it in the oven.


So why not make these Sticky Peanut Cauliflower Wings this weekend? I can’t wait to see what you enjoy them with!

5.0 from 1 reviews
Sticky Peanut Cauliflower Wings
Preparation time
Cooking time
Total time
Crisp on the outside, and soft in the middle, these zingy, sticky peanut cauliflower wings are a delicious, quick and healthy side for so many meals! Six ingredients, one dish, 30 minutes. Perfect!
Recipe type: Side Dish
Cuisine: 30 minutes or less, Vegan, Gluten Free
Serves: 4
  • 1 medium cauliflower
  • 1 tbsp crunchy peanut butter (sugar-free)
  • 2 tsp solid coconut oil (about 20g)
  • 1 tbsp tamari or other good soy sauce
  • Juice of ½ lime (reserve the other ½ for serving)
  • 1 tsp garam masala
  1. Preheat the oven to 200°C / 400°F / Gas Mark 6.
  2. Cut the cauliflower into bite-size florets and combine in a baking tin or dish with the rest of the ingredients, ensuring each piece of cauliflower is nicely coated with the mixture.
  3. Spread out the cauliflower evenly, without overlapping too much.
  4. Cover with foil and place in the top of the oven for 15 minutes. If you use a larger cauliflower, this stage will take longer (or you'll have more crunchy florets).
  5. Remove the foil, stir, and return to the oven uncovered for 10 minutes to give the edges a nice crisp.
  6. To serve, squeeze on a little more lime juice and season with black pepper.
Cooking time will depend on the size of your cauliflower - over-cooking will result in soggy florets, which you don't want!

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    • Oh WOW! Thank you so much for sharing Trish – I am super glad you both loved them so much!!

      It’s so lovely to hear when people want to include a recipe in their weekly meals, it means a lot.

      Have a great weekend!