Gluten-Free Teriyaki Baked Cauliflower Wings
Equipment
- Sheet pan
- Parchment paper
- Small saucepan
- Silicone brush
- Steamer basket (optional)
Ingredients
For the Cauliflower:
- 1 medium head cauliflower cut into medium florets
- 12 –14 sheets rice paper 22 cm size
- 1 –2 tbsp neutral oil or sesame oil for brushing
Gluten-Free Teriyaki Sauce:
- 1/4 cup tamari or coconut aminos for soy-free
- 2 tbsp maple syrup or brown sugar
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp cornstarch + 2 tbsp water slurry
- 1 tsp fresh grated ginger
- 2 cloves garlic minced
- Optional: 1 tsp chili garlic paste or sriracha for heat
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment and lightly oil it.
- Steam or Roast Cauliflower First (for tenderness):
- Option A: Steam cauliflower florets for 5–7 minutes until fork-tender.
- Option B: Roast with a drizzle of oil and salt for 15 minutes (for deeper flavor).
- Let cool slightly before wrapping.
- Make the Teriyaki Sauce (if not using premade): In a small saucepan over medium heat, combine tamari, maple syrup, vinegar, sesame oil, garlic, and ginger. Bring to a gentle boil. Add cornstarch slurry and whisk continuously until thickened (about 2 minutes). Set aside.
- Soften one sheet of rice paper in warm water for about 10–15 seconds until pliable.
- Lay it on a cutting board, place one cauliflower floret in the center, brush with a bit of teriyaki sauce, then fold the sides in and roll tightly like a mini burrito.
- Repeat with remaining florets.
- Place wrapped florets seam-side down on the baking sheet. Brush lightly with oil.
- Bake for 25–30 minutes, flipping halfway through, until golden brown and crisp.
- In the last 5 minutes, brush a bit of teriyaki sauce over the baked wraps and return to the oven until sticky.
- Garnish with sesame seeds, sliced green onions, or even extra teriyaki sauce for dipping.
Video
@herbyeater No matter what sport you’re watching, game day foods are a part of the conversation. And if you’re plant based, or gluten-free, or both— you KNOW you’re missing out on 95% of the “exciting” snacks. You can have chips any day, it’s just not the same. But I’m here to take back the trophy for the best food at the party, while making it a healthy good for you option. Enter these cauliflower teriyaki wings that thanks to spring roll rice paper wrappers get nice and crispy baked in the oven and maintain that crisp even after a final toss in sauce. Serve immediately so they stay nice and hot, eat as is or dip into a creamy something with a side from the veggie tray and you are golden. Share with a friend, save for your next game day, and follow for all kinds of plant based goodness. #vegan #plantbasedrecipes #glutenfreevegan #herbyeats #gamedayfood #gamedaysnacks #footballseason #baseballseason #nfl #mlb
♬ Rock 'n' Roll (Part 2) - Gary Glitter