Crispy BBQ Cauliflower Wings Recipe

Confession: I have a thing for cauliflower. It’s hands down one of my favorite vegetables because it can be jazzed up in a variety of ways. Some of my favorite cauliflower dishes:

Raw Cauliflower Tabouli
Crispy Cauliflower Fritters
Fried Cauliflower Rice
Cauliflower Pizza Steaks

Not only is this flexible veggie the perfect pasta or grain replacement, but it can actually serve as a meat substitute. Yup – when prepared just right, it can actually take on a meat-like quality. Just check out these BBQ Cauliflower Wings!

This dish is the perfect game day appetizer or light lunch. Try it!

Crispy BBQ Cauliflower Wings Recipe

Crispy BBQ Cauliflower Wings


For Cauliflower

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

For Coating

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

For Sauce

  • 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!

Have You Tried This Recipe?

I love to see your flexible creations! If you’ve made this appetizer — or any of my easily adaptable dishes — share a photo on Instagram and tag me @TheFlexibleChef. Plus, use the hashtag #FOODYOUWANT in the caption for a chance to get featured!

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