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Top view of cauliflower wings in a bowl with ranch dipping sauce

BBQ 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.

Course Appetizer
Cuisine American
Keyword bbq cauliflower wings, cauliflower, cauliflower bites, cauliflower wings, keto appetizer, keto cauliflower wings, low carb appetizer, vegan appetizer, vegan cauliflower wings
Prep Time 15 minutes
Cook Time 25 minutes
Servings 6 servings
Calories 165 kcal
Author Kelly

Ingredients

  • 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

Instructions

  1. CUT THE CAULIFLOWER INTO PIECES:

    Remove most of stem and chop the cauliflower into bite-sized pieces.

    Top view of fresh cauliflower on a wooden cutting board
  2. 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.

    Top view of seasoning in a clear bowl for cauliflower wings
  3. Add the cauliflower florets to the mixture and toss to coat.

    Top view of chopped coated cauliflower with batter in a white bowl

For Oven Method

  1. Preheat oven to 450 degrees F and line a baking pan with parchment paper.

  2. Place florets in a single layer on baking sheet.

    Top view of chopped cauliflower on a baking sheet
  3. BAKE for 20-25 minutes until golden brown, flipping halfway through.
  4. Meanwhile, mix the barbecue sauce & melted vegan butter / ghee together in a bowl. 

    Pour the barbecue sauce evenly over the cauliflower & toss to coat.

    Top view of baked cauliflower wings on a baking sheet lined with parchment paper
  5. BAKE AGAIN for an additional 10 minutes or until crispy and just starting to brown
    Top view of cauliflower wings in a bowl with ranch dipping sauce

For Air Fryer Method

  1. Place florets in a single layer in air fryer basket, you will have to work in batches.

    Top view of chopped cauliflower in an air fryer basket
  2. Air Fry at 375 for 12-14 minutes until golden brown, shaking halfway through.

    Top view of air fryer cauliflower in an air fryer basket
  3. 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.

    Top view of cauliflower wings in a bowl with ranch dipping sauce

Recipe Notes

*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.

Nutrition Facts
BBQ Cauliflower Wings
Amount Per Serving (1 serving)
Calories 165 Calories from Fat 126
% Daily Value*
Fat 14g22%
Carbohydrates 8g3%
Fiber 3g12%
Sugar 2g2%
Protein 5g10%
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.