Go Back Email Link
+ servings
a close up shot of cauliflower wings sprinkled with parsely on a white plate next to a honey spoon
Print Recipe
5 from 2 votes

Baked Cauliflower Wings with Sticky Habanero Honey Sauce (Gluten-Free)

Super crispy baked cauliflower wings with a sticky habanero honey glaze! These delicious little bites of cauliflower are sweet, spicy and gluten-free.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Appetizers, Entrées, Sides
Cuisine: American, Gluten-Free
Diet: Gluten Free, Vegetarian
Servings: 4
Calories: 489kcal
Author: Kristen Wood




  • ¾ cup gluten-free all purpose flour
  • 1 teaspoon garlic powder
  • ¼ teaspoon sea salt or pink salt
  • 1 ¼ cup milk dairy or dairy-free milk of choice
  • 1 ¼ cup gluten-free panko breadcrumbs
  • 4 cups cauliflower florets fresh or frozen (thawed)


  • 7 tablespoons Naturacentric Habanero Infused Raw Honey
  • cup water
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons butter
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt or pink salt
  • 1 tablespoon tapioca starch


  • Preheat oven to 425°F. Line a cookie sheet with parchment paper, set aside.
  • In a large bowl combine flour, garlic powder, salt and milk.
  • In a shallow dish, add breadcrumbs.
  • Dip each cauliflower floret in the batter to coat, then immediately roll in the breadcrumbs until covered. Place on prepared cookie sheet. Repeat with remaining florets.
  • Place into preheat oven and bake for 20 minutes.
  • While the florets are baking, prepare the sauce. In a saucepan over medium heat add honey, water, vinegar, butter, garlic powder, and salt. Bring to a simmer while stirring, then immediately stir in tapioca starch. Stir until thickened, about 3 minutes. Turn off heat and set aside.
  • Remove the cauliflower florets from the oven, turn the temperature to 375°F, then brush the cauliflower with the sticky honey sauce (or drizzle with a spoon to coat).
  • Return the florets to the oven and bake for 10 minutes longer.
  • Remove from the oven, and let cool before serving. Enjoy!



Please refer to the post for valuable information!
You might also like our September Produce Guide.


Serving: 1cup | Calories: 489kcal | Carbohydrates: 88g | Protein: 9g | Fat: 14g | Saturated Fat: 6g | Cholesterol: 39mg | Sodium: 752mg | Potassium: 431mg | Fiber: 6g | Sugar: 28g | Vitamin A: 298IU | Vitamin C: 48mg | Calcium: 123mg | Iron: 1mg