BBQ Cauliflower "Wings"
If you have spent any time on this site, then you will know my love for cauliflower and using it in place of just about everything. I’ve used it to replace everything from rice to pasta, cream and cheese to bread, but this is the first time I’ve ever used it in place of meat! I can’t believe it’s taken me so long to try cauliflower “wings”.

BBQ Cauliflower Wings
I tested 4 or 5 different methods of making these “wings” before getting them just right, and I think that these were more then worth the effort. They are so tasty!

BBQ Cauliflower Wings
They are slightly crunchy on the outside, tender in the middle and smothered in a rich sauce that will have you licking your fingers between every bite.

BBQ Cauliflower Wings
Cauliflower florets are dipped in almond milk and egg before being coated in almond flour. They are then baked in the oven until perfectly golden and slightly crunchy.

BBQ Cauliflower Wings
Rather then use a store bought sauce, we make a super simple tomato based BBQ sauce that takes less then 20 minutes to make.

BBQ Cauliflower Wings
After baking the cauliflower for 15 minutes in the oven, they are coated in the BBQ sauce and then returned to the oven for a final 5 minutes of cooking.

BBQ Cauliflower Wings
The almond flour coating on the cauliflower soaks up the sauce, making every bite even more flavourful.

BBQ Cauliflower Wings
I served a big plate of these cauliflower wings to friends who were very hesitant to try them. After a bit of persuasion, they were devoured within minutes, with everyone shocked that they were 1) oven baked, not fried and 2) made of cauliflower!

BBQ Cauliflower Wings
I prepared a super easy ranch sauce for dipping, but to be honest, the bites are so saucy and delicious on their own that the sauce isn’t necessary.


Here are a few other wing recipes you might enjoy:

If you make this recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!

BBQ Cauliflower "Wings"

5 from 2 votes
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Diets Dairy Free, Gluten Free, Grain Free, Paleo, Refined Sugar Free, SCD Legal
Servings 4


BBQ Sauce

  • 1 can chopped tomatoes (14oz)
  • 2 tbsp apple cider vinegar
  • 2 tbsp honey (or maple syrup)
  • 1 tsp cumin
  • 1 clove garlic crushed
  • 1 dried ancho chili or 1 tbsp chopped Chipotle peppers in Adobo Sauce (soaked in hot water for 10 minutes and then roughly chopped)
  • 1 tbsp coconut aminos
  • 1/4 tsp salt

Cauliflower Wings

  • 1 small head cauliflower cut into small florets
  • 1 egg
  • 1/2 cup almond milk
  • 1 cup almond flour
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 1 tsp smoked paprika


BBQ Sauce

  • Combine all of the ingredients for the BBQ sauce in a small sauce pan on medium heat and cook for approximately 15 minutes until it begins to thicken. 
  • After 15 minutes remove from the heat and once cool transfer everything to a blender and puree until smooth. 

Cauliflower Wings

  • Preheat the oven to 200 degrees Celsius (390 degrees Fahrenheit) and line a baking sheet with parchment paper
  • In a bowl whisk together the egg and milk
  • In another bowl combine the almond flour, salt, pepper and paprika 
  • Dip each floret in the liquid mixture and then evenly coat in almond flour.  Place the coated florets on the baking sheet. Repeat with all of the florets
  • Bake the cauliflower in the oven for 15 minutes, flipping them over after 7 minutes of baking to ensure they brown evenly. 
  • After 15 minutes of baking, brush the cauliflower evenly with the BBQ sauce, make sure that they are well coated and completely covered in sauce. Return to the oven and bake for another 5 minutes
  • Top with chopped fresh parsley and serve alongside your favourite sauce for dipping. Enjoy! 
Tried this recipe?Leave a comment below and let us know how it was!


Ranch Sauce

5 from 1 vote


  • 1/2 cup cashews soaked in hot water for 20 minutes
  • 1/4 cup almond milk
  • 2 tbsp olive oil
  • 1 clove garlic
  • 2 tsp lemon juice
  • 1 tsp apple cider vinegar
  • 1 tbsp fresh parsley
  • 2 tsp dill
  • 2 tsp chives
  • salt and pepper to taste


  • Combine the cashews, almond milk and garlic in a high speed blender and blend until completely smooth
  • Add in the remaining ingredients and blend. 
Tried this recipe?Leave a comment below and let us know how it was!