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BBQ Cauliflower Bites Bowl

Crispy baked cauliflower bites glazed in smoky BBQ sauce, piled over warm grains with crunchy veggies, creamy avocado, and a zippy lime finish. A colorful, plant-powered bowl that’s perfect for meal prep, weeknight dinners, or a packed lunch.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Dinner, Lunch
Cuisine American, Plant-Based
Servings 4 bowls
Calories 430 kcal

Ingredients
  

  • 1 medium head cauliflower, cut into bite-size florets
  • 3/4 cup all-purpose flour (or 1:1 gluten-free flour)
  • 3/4 cup unsweetened plant-based milk
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • fine salt and black pepper, to taste
  • 1/2 cup BBQ sauce, plus more for drizzling
  • 2 cups cooked rice or quinoa (warm)
  • 1 cup shredded red cabbage
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced or diced
  • 1/4 cup chopped green onions or cilantro
  • lime wedges, for serving
  • vegan ranch or tahini dressing (optional)

Instructions
 

  • Preheat oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper.
  • In a large bowl, whisk flour, plant milk, garlic powder, onion powder, smoked paprika, salt, and pepper into a smooth batter.
  • Dip each cauliflower floret into the batter, let excess drip off, and arrange on the prepared baking sheet, leaving space between pieces.
  • Bake for 20–25 minutes, flipping halfway, until the coating is set and lightly golden.
  • Transfer hot florets to a bowl, toss with the BBQ sauce to coat, then return to the baking sheet and bake 10–15 minutes more until sticky and caramelized.
  • While cauliflower bakes, warm the rice or quinoa and prep the bowl toppings (cabbage, tomatoes, avocado, herbs).
  • Assemble bowls: portion grains into 4 bowls, add cabbage, tomatoes, and avocado, top with BBQ cauliflower bites, and sprinkle with green onions or cilantro.
  • Finish with a drizzle of extra BBQ sauce or vegan ranch/tahini and a squeeze of lime. Serve warm.
  • Air fryer option: Cook battered florets at 400°F for 15–18 minutes, shaking halfway; toss in BBQ sauce and air-fry 5 minutes more until sticky.

Nutrition

Serving: 1bowlCalories: 430kcalCarbohydrates: 71gProtein: 11gFat: 12gSaturated Fat: 2gSodium: 720mgFiber: 10gSugar: 15g
Keyword BBQ Cauliflower, Gluten-Free Option, Meal Prep, Sheet Pan, Vegan Bowl
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