Cauliflower Wings and BBQ Sauce


Something I miss is that wonderful BBQ flavour and thought how can I create the same crispy texture of something healthy and plant based.


All hail the cauliflower! This batter is so easy to make and you could actually cover it in chicken or fish for an authentic chicken wing or fish finger for the whole family to enjoy as well.[wpurp-searchable-recipe]Cauliflower Wings and BBQ Sauce – – – [/wpurp-searchable-recipe]

Cooks In30 minutes


1 cauliflower

70g gluten free flour

115ml water

Salt & pepper

1 garlic clove

1 tsp paprika

80g ground almonds

1 tbsp olive oil

2 tsp sesame seeds

250g green beans



2tbsp tamari

1 tsp agave

¼ tsp paprika


  1. Preheat the oven to 180°C
  2. Remove the outside leaves from the cauliflower and cut it into small florets
  3. Finely chop the garlic and put in a bowl with the paprika, flour and some salt and pepper
  4. Make a well in the flour and gradually pour in the water, whisking as you go to create a smooth batter
  5. Pour the ground almonds into a separate bowl
  6. Toss the cauliflower florets in the batter, a couple at a time, shake off the excess and then dip into the ground almonds so they coat each floret
  7. Place the cauliflower onto a lined baking tray and bake in the oven for 30 minutes until golden
  8. Add the tamari, agave and paprika in a glass and mix together with a fork to make the dressing.
  9. 5 minutes before the cauliflower is done, cut the ends off the beans
  10. Simmer the beans in a pan of boiling, salted water for 3-4 minutes then strain
  11. Drizzle with olive oil and sprinkle with the sesame seeds
  12. Serve the crispy cauliflower with the sesame beans on the side and the dressing sauce.

Make it Meat Friendly for the family by making extra batter and covering either chicken fish and baking the same way in the oven.