Ciao Bellas.

Whole foods. Peaceful mind. Nature inspired creations.

cauliflower bbq "wings"

cauliflower bbq "wings"

Winner winner "chicken" dinner! I'm excited about this recipe- I really "winged" it but it turned out swell. (Okay, I'll stop.) But seriously, if you love wings, I think you'll enjoy this healthier version. I used my own BBQ sauce, but you can use any BBQ sauce or southwestern sauce you like. This recipe can be shared among a few people or can be enjoyed as a meal for 2 people. 


  •  1 head of cauliflower cut into 2 or 3 inch florets
  • 1 cup of almond milk (or any dairy free milk of your choice)
  • 1 cup of almond flour (or any gluten free flour of your choice)
  • 1 teaspoon of garlic powder
  • dash of salt to taste
  • dash of pepper to taste
  • 1/2 cup of BBQ sauce
  • 1 teaspoon of sesame seeds (optional for topping)


Preheat oven to 400 degrees.

Mix the almond milk, almond flour, garlic powder and salt + pepper in a bowl.

Let the mix sit for a few minutes.

Toss the pieces of cauliflower in the mix until it's all coated. It's okay if the pieces are dripping.

Spread the cauliflower pieces on a pan lined with parchment paper and bake for 15 minutes.

Put your BBQ sauce (or whatever sauce you choose) in a mixing bowl.

Remove the cauliflower from the oven and toss in the BBQ sauce.

Place pieces back on the pan with the same parchment paper and bake for another 25 minutes or until crispy. Don't be afraid to keep them in longer if you want them to be EXTRA crispy.

Serve with some raw veggies and top with sesame seeds. 


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