Dairy Free Gluten & Grain Free Paleo Specific Carbohydrate Diet

BBQ Cauliflower “Wings”

Name: BBQ Cauliflower "Wings"
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 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; 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

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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”.

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!

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.

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.

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

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.

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

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!

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!