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    Home » Side Dishes » BBQ Cauliflower Wings

    BBQ Cauliflower Wings

    Published: May 23, 2020 by Wendy Polisi Modified: Jul 16, 2020 · 768 words. · About 4 minutes to read this article.

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    Jump to Recipe Print Recipe
    Two photos of a white place with bbq cauliflower bites with the text BBQ Cauliflower Wings in the middle.

    When your vegetable game gets a bit dull, these BBQ Cauliflower Wings make a welcome change. Crispy cauliflower in a sweet and tangy sauce delivers serious flavors that always delight. Don't forget the dipping sauce. Both ranch and blue cheese dressing are lovely here.

    Close up overhead photo of a white plate with BBQ Cauliflower Wing sitting on a white and blue napkin.

    BBQ Cauliflower Wings are the Perfect Kid-Friendly Side!

    Like many moms, I have struggled through the years to get my kids to embrace their vegetables.

    When they were really small, I frequently gave up, but in recent years I've switched strategies. These days, I work hard to get creative so that not only will they eat veggies, but they will look forward to them.

    These BBQ Cauliflower Bites are the perfect example. This is the kind of recipe that everyone - kids and adults, vegetarians, and carnivores - can et excited about.

    Do Cauliflower Wings Taste Like Chicken?

    Nope, and if you are expecting chicken, you will be disappointed. If you are in the mood for BBQ Chicken, make that.

    If you are looking for a fun vegetable side or appetizer that is sauced in the way that wings are, this recipe is for you.

    Photo of a keto quickstart guide with the description of the guide on the right.

    How Do You Cut Cauliflower For “Wings”?

    You want to keep your pieces medium-sized and have all of them relatively similar. Resist the urge to go too large.

    Though it will make the breading process go faster, it will also result in wings that are crispy on the outside and not cooked on the inside.

    Cauliflower that is cut too small will be hard to bread, and the inside will turn to mush before the outside is crispy.

    Keeping Them Crispy

    • To keep these bites crispy, plan on cooking them just before serving. This is when they will be their best!
    • Avoid overcrowding as this can get in the way of browning.
    • For the best result, use an air fryer.
    • If you are using an air fryer and have issues with the breading coming off, you can use an air fryer liner. Every fryer is different if you are new to air fryer cooking you may need to experiment and see if this is necessary for your model.

    What Dips Do You Serve with BBQ Cauliflower Bites?

    I am a big fan of either ranch or blue cheese dressing with this recipe.

    Can I Make This Recipe Ahead of Time?

    I recommend breading the cauliflower up to one day ahead of cooking. For best results, wait until just before serving to cook.

    Storage

    While this recipe is best served fresh, I eat and enjoy leftovers all the time. They will keep for about 2 days in a sealed container in the refrigerator. Reheat them in the same manner that you originally cooked them.

    What Do You Serve with BBQ Cauliflower Bites?

    • This Air Fryer Chicken is so moist and flavorful! This is an easy recipe that never gets old.
    • Keto Steak Marinade is a great way to elevate your steak night and these BBQ Cauliflower Bites make the perfect side!
    • Go all all with the Barbecue theme and serve this recipe with Keto BBQ Chicken.
    Overhead photo of a white plate that has BBQ Cauliflower bites with a small dish of ranch dressing sitting on a blue and white napkin.
    Photo of a keto quickstart guide with the description of the guide on the right.
    If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see all my delicious recipes.
    Square overhead photo of BBQ Cauliflower Wings on a white plate with a small dish of ranch dressing beside it.
    Print Recipe

    BBQ Cauliflower Wings

    When you are tired of the same vegetable recipes repeatedly, these BBQ Cauliflower Bites are a fun way to mix things up. They are perfect for dipping, and kids love them too!
    Prep Time20 mins
    Cook Time17 mins
    Total Time37 mins
    Course: Appetizer, Side Dish
    Cuisine: American
    Keyword: air fryer, vegetables
    Servings: 8
    Calories: 161.7kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    Ingredients

    • 1 head cauliflower cut into florets
    • 3 eggs beaten
    • ¾ cup almond flour
    • ¾ cup finely grated parmesan cheese
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • ½ teaspoon salt
    • ½ teaspoon fresh ground black pepper
    • 1 cup Keto BBQ Sauce divided

    Instructions

    • Preheat your air fryer to 400 degrees or your oven to 420 degrees. Core the cauliflower and cut into large florets. Beat the eggs in a small shallow bowl.
      Photo of a piece of cauliflower being dipped in an egg wash.
    • In a separate bowl, combine the almond flour, Parmesan, garlic powder, onion powder, salt, and pepper. Dip the cauliflower in the egg and then coat in the almond flour mixture pressing firmly with your hands to help the coating stick.
      Photo of a piece of cauliflower that has been dipped in an egg wash being coated with an almond flour parmesan cheese mixture.
    • Transfer to a parchment-lined baking sheet until you are ready to cook. Spray the bottom of your air fryer or parchment-lined baking sheet with cooking spray. Add the cauliflower in a single layer, cooking in batches as needed.
      Photo of a parchment lined sheet pan with cauliflower pieces that have been coated with a parmesan cheese and almond flour mixture.

    Air Fryer Instructions

    • Cook for 6 minutes. Flip and respray. Cook for 6 minutes longer. Brush with the BBQ sauce and cook for 5 more minutes.
      Overhead photo of breaded cauliflower in an air fryer.

    Oven Instructions

    • Cook for 10 minutes. Flip and respray. Cook for another 10 minutes. Brush with the BBQ sauce and cook for 7 minutes more. Serve with remaining BBQ Sauce to dip or drizzle.
      Overhead photo of breaded cauliflower that has been brushed with bbq sauce in an air fryer.

    Nutrition

    Calories: 161.7kcal | Carbohydrates: 8.85g | Protein: 9.59g | Fat: 9.66g | Saturated Fat: 2.56g | Cholesterol: 69.63mg | Sodium: 334.11mg | Potassium: 253.87mg | Fiber: 2.65g | Sugar: 1.91g | Vitamin A: 170.19IU | Vitamin C: 34.64mg | Calcium: 151.07mg | Iron: 1.07mg

    More Low Carb Cauliflower Recipes To Try

    • Bang Bang Cauliflower is perfect for those times when you are craving bold flavors.
    • Craving hash browns? Give Cauliflower Fritters a try!

    « Keto Caesar Salad
    Keto Coleslaw »
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    Welcome

    I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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