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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


  • 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


  • 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.


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