These BBQ Cauliflower Wings are crispy, delicious and easy to make in the oven or air fryer. Made with crispy cauliflower and coated in a Whole30 barbecue sauce, this is the perfect healthy low carb side, snack or appetizer for game day or any weekend picnic or barbecue! Gluten-free, keto, low carb, grain-free, vegan, paleo and Whole30 compliant.
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Crispy BBQ Cauliflower Wings Recipe
Looking for a fun and healthy appetizer? These BBQ Cauliflower Wings are one of our favorite things to make for game day or any weekend! You can serve them along with some fresh veggie sticks, guacamole and simple cheese board for your guests.
Do barbecue cauliflower wings taste good?
Crispy Baked Cauliflower Wings are not only the best way to enjoy cauliflower, but they are a delicious vegetarian, gluten-free, vegan, paleo and low carb snack or appetizer.
Plus, they are super simple to make with pantry friendly ingredients and you can easily customize them with any ingredients you like or have on hand!
Ingredients you need
Classic BBQ Wings are made with chicken wings, all purpose flour and bread crumbs or panko crumbs. Our healthy cauliflower wings are made with:
- Cauliflower florets: Be sure to use fresh cauliflower and not frozen cauliflower otherwise, your vegan cauliflower wings will be soggy.
- Batter:
- Unsweetened almond milk: or sub with any plant-based milk.
- Almond flour: our favorite gluten-free flour to replace all purpose flour. Be sure to use superfine almond flour and not almond meal.
- Onion salt: you’ll need 1 teaspoon. We like the one from Trader Joe’s or you can mix onion powder and sea salt if you don’t have onion salt on hand.
- Garlic powder: just 1/2 teaspoon but adds so much flavor.
- Paprika: you’ll need 1 teaspoon. We like smoked paprika but you can use regular if that’s what you have on hand.
- BBQ Sauce: You can use your favorite homemade barbecue sauce or your favorite store-brand. For store-bought, we like to use ones without any added sugars such as New Primal or Primal Kitchen and are both Whole30 compliant but feel free to use your favorite homemade or store-bought BBQ sauce.
Feel free to add other spices you like. You can also use crushed grain-free crackers or crushed pork rinds if you are not plant-based.
How to make Cauliflower Wings
Oven Method:
- Cut the cauliflower into pieces: To make your baked cauliflower wings in the oven, remove most of stem and chop the cauliflower into bite-sized pieces. If you’re wondering how to cut cauliflower, here is a great tutorial. Preheat oven to 450 degrees F and line a baking pan with parchment paper.
- Make the batter: In a large bowl, combine almond flour, almond milk ,onion salt, garlic powder and paprika in a bowl and mix until smooth. Add the cauliflower florets to the mixture and toss to coat.
- Arrange on baking pan: Place florets in a single layer on baking sheet.
- Bake for 20-25 minutes until golden brown, flipping halfway through.
- Make the BBQ Sauce: Meanwhile, mix the barbecue sauce & melted vegan butter / ghee together in a bowl. Pour the barbecue sauce evenly over the cauliflower & toss to coat.
- Bake again for an additional 10 minutes or until crispy and just starting to brown. Serve immediately with your favorite dipping sauce.
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Air Fryer Method:
- Place florets in a single layer in air fryer basket, you will have to work in batches.
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- AIR FRY at 375 for 12-14 minutes until golden brown, shaking halfway through.
- Coat with BBQ Sauce: Pour the barbecue sauce evenly over the cauliflower & toss to coat.
- Air Fry for an additional 2-3 minutes or until crispy and just starting to brown.
Variations:
Not a fan of BBQ sauce? You can just swap the sauce with:
- Buffalo Sauce
- Sticky Sesame
- Chipotle Lime
- Sriracha and Maple
Make ahead and Storage
How to make ahead
The great thing about making these low carb cauliflower bites is that you can make them ahead. Simply chop up the cauliflower, make the sauce and prepare the breading the day before and store them in separate containers in the fridge.
Then when you’re ready to serve, all you need to do is toss the cauliflower with the batter and follow the cooking directions.
How to store leftover cauliflower bites
I think these are best enjoyed fresh but you can store your buffalo cauliflower bites in an air tight container in the fridge for up to 2 days.
Can you freeze cauliflower wings?
I don’t recommend freezing these air fryer cauliflower bites as I think they are best enjoyed fresh, but if you’d like to reheat any leftovers you can heat them in an oven at 400 degrees F.
I also don’t recommend reheating Cauliflower Wings in a microwave since it will make them really soft and soggy.
What to serve with BBQ cauliflower wings
These Cauliflower Bites are delicious alone or you can serve them with the same food you would serve regular buffalo wings with.
Some crunchy vegetables like celery, cucumber spears or carrot sticks along with vegan ranch dressing or blue cheese dip.
More cauliflower recipes to try
Crispy Cauliflower Wings
Easy Air Fryer Cauliflower Wings
Air Fryer Buffalo Cauliflower Wings
These BBQ Cauliflower Wings are crispy, delicious and easy to make in the oven or air fryer. Made with crispy cauliflower and coated in a Whole30 barbecue sauce, this is the perfect healthy low carb side, snack or appetizer for game day! Gluten-free, keto, low carb, grain-free, vegan, paleo and Whole30 compliant.
- 1 cup superfine almond flour
- 1/2 cup unsweetened almond milk , can sub any milk
- 1 tsp onion salt
- 1 tsp paprika
- 1/2 tsp garlic powder
- 4 cups cauliflower florets , about 1 medium cauliflower
- 2/3 cup no sugar-added BBQ Sauce , use homemade or your favorite store-brand. We like New Primal or Primal Kitchen
- 2 tbsp vegan butter , can sub with ghee if not dairy-free for Whole30
CUT THE CAULIFLOWER INTO PIECES:
Remove most of stem and chop the cauliflower into bite-sized pieces.
MAKE THE BATTER: In a large bowl, combine almond flour, almond milk ,onion salt, garlic powder and paprika in a bowl and mix until smooth.
Add the cauliflower florets to the mixture and toss to coat.
Preheat oven to 450 degrees F and line a baking pan with parchment paper.
Place florets in a single layer on baking sheet.
- BAKE for 20-25 minutes until golden brown, flipping halfway through.
Meanwhile, mix the barbecue sauce & melted vegan butter / ghee together in a bowl.
Pour the barbecue sauce evenly over the cauliflower & toss to coat.
- BAKE AGAIN for an additional 10 minutes or until crispy and just starting to brown
Place florets in a single layer in air fryer basket, you will have to work in batches.
Air Fry at 375 for 12-14 minutes until golden brown, shaking halfway through.
Meanwhile, mix the BBQ sauce & melted vegan butter / ghee together in a bowl.
Pour the barbecue sauce evenly over the cauliflower & toss to coat. Air Fry for an additional 2-3 minutes or until crispy and just starting to brown.
*Feel free to add other spices you like. You can also use crushed grain-free crackers or crushed pork rinds if you are not plant-based.
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