Crispy BBQ Cauliflower “Wings”

Not only is this flexible veggie the perfect pasta or grain replacement, but it can actually serve as a meat substitute. You read that right. When prepared just right, it can actually take on a meat-like quality like with these BBQ Cauliflower "Wings". This dish is the perfect game-day appetizer, light lunch or appetizer.



  • 2 heads cauliflower
  • 2 large eggs
  • Salt and pepper, to taste


  • 3/4 cup gluten-free flour
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste


  • 1/4 cup BBQ sauce or wing sauce
  • 2 tablespoons butter or coconut oil, melted
  • 1 tablespoon honey


  1. Cut cauliflower into bite-size florets. Set aside.
  2. Beat eggs and season with salt and pepper. Dip the chopped cauliflower into egg mixture.
  3. In a large mixing bowl, combine flour, paprika, garlic powder, salt, and pepper. Dip the egg-covered cauliflower bits into the flour mixture, coating evenly. Set aside.
  4. Whisk wing or BBQ sauce, butter or coconut oil, and honey. Set aside.
  5. In a skillet, heat olive oil on medium heat until hot but not smoking. Shallow fry the coated cauliflower bits until lightly golden and crisp. Flip to ensure all sides cook evenly.
  6. Place on a reserved plate.
  7. Drizzle sauce over cauliflower, use only enough to season the heat to your preferences.
  8. Serve immediately or reheat, uncovered in a 400ºF oven.

Recipe Notes

  • Skip the sauce and just drizzle your cooked bites with some sriracha for a kick.
  • Make it grain-free: Swap the flour for almond flour or a Palo flour mix.
  • Try this in an air fryer!