Make these BBQ cauliflower wings to add zest to your next meal. With hazelnut breaded cauliflower florets dunked in a homemade BBQ make an irresistible flavourful dish. Add some sesame seeds and some herbs and you have a lovely lunch or dinner or an appetizer.
Now, I know they are called wings and that they resemble chicken wings, however, they are still cauliflower wings and cauliflower is not meat. Therefore, they don’t taste like meat at all. But, they are still packed with a rich and light flavour.
Cauliflower wings are very simple and quick to make. Trim the cauliflower into florets, coat them with flour and crumbs and bake them. As a final touch brush them with BBQ sauce. That is all the work you have to do.
Gather your ingredients and get started. Wink. To coat the cauliflower florets, I used coconut flour (but you can also use normal flour or almond flour), almond milk (use any milk of your choice) and ground hazelnuts for some extra nuttiness and crunch. You can use breadcrumbs or panko, too.
Cauliflower is simply phenomenal. More, it is very versatile. For example, you can create a delicious cauliflower pizza crust, some gorgeous cauliflower steaks or a cottage pie crust. Besides that, you can enjoy it in a soup or as a side dish and you can enjoy it raw, too. It makes a great low-carb snack.
But these BBQ wings are the ultimate recipe. They look beautiful, they taste delicious and they are fun to eat, as well. Maybe you could fool your friends with these delicious BBQ cauliflower wings. Bring them to a party or serve them at dinner or lunch.
Cauliflower is healthy as well. In fact, it is low in fat (read almost none), rich in fibre and antioxidants and cholesterol-free. That means you can eat way bigger portions of these cauliflower wings than you think. Wink.
Last but not least, for the right looks, we need BBQ sauce. You can either make it at home or buy your favourite brand of sauce. Oh, the cauliflower wings will taste amazing. Wink. In order to prevent the wings from getting soggy, I suggest using a brush when coating them with the BBQ sauce.
Additionally, they are baked. That makes them a bit healthier and, for the ladies’ important info, they are easier on the waistline. Wink. More, you can serve them along with potato wedges, mashed potatoes, a salad or with some meat.
Ingredients for 2-3 portions of BBQ cauliflower wings:
- one medium cauliflower head (trimmed into florets)
- 80 ml almond milk
- 40 g coconut flour
- a pinch of salt
- 15 g tomato paste
- 60 g tomato pure
- 2 tsp of honey
- 1 Tbsp of brown sugar
- 2 tsp of mustard
- 10 ml apple vinegar
- half a tsp of paprika powder
- chili flakes to taste
- sesame seeds (garnish)
- fresh chives (chopped, garnish)
Preheat the oven to 230°C.
To begin, trim and cut the cauliflower into smaller florets. In a shallow bowl, mix almond milk, coconut flour and salt. In another bowl, add some ground hazelnuts.
Firstly, dip each floret into the coconut batter and then coat them with ground hazelnuts. Place each floret onto a baking sheet lined with baking paper.
Once you’ve coated all of the florets, put them in the oven and bake for 15-20 minutes or until light tender (but not overcooked).
In the meantime, prepare the BBQ sauce. In a saucepan, combine tomato paste, tomato sauce, honey, brown sugar, a pinch of salt, mustard and apple vinegar. Cook it on middle heat for about 10-25 minutes or until thickened.
Then, take the baking sheet out of the oven and cover each floret with BBQ sauce (either brush them with a brush or simply lightly dip them in the sauce).
Put the baking sheet back in the oven, turn on the grill function and roast for 5-7 minutes.
Finally, arrange the BBQ cauliflower wings onto a plate and sprinkle them with toasted sesame seeds and fresh chives.
Enjoy.
