Keto Vegan Smoky BBQ Cauliflower Wings

These Keto Vegan Smoky BBQ Cauliflower Wings are the perfect guilt-free indulgence for anyone looking to satisfy their barbecue cravings without straying from a low-carb, plant-based diet. Crispy on the outside, tender on the inside, and coated with a smoky BBQ sauce, they're a crowd-pleaser at any gathering or a delicious treat for a night in.

Course Appetizer

Cuisine American

Keyword Appetizer, BBQ, Cauliflower Wings, High Fat, Keto, Low-Carb, Plant-based, snack, Vegan

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 160kcal

Equipment

Oven
Large mixing bowl
Whisk
Baking sheet
Parchment paper or silicone mat
Saucepan (if making homemade BBQ sauce)

Ingredients

1 large head cauliflower approx. 2-2.5 lbs / 900g-1.1kg, cut into bite-sized florets
¾ cup almond flour 3oz / 85g
½ cup unsweetened almond milk 120ml
1 tbsp ground flaxseed 7g
1 tbsp smoked paprika 6g
1 tsp garlic powder 3.1g
1 tsp onion powder 2.1g
½ tsp salt 2.5g
¼ tsp black pepper 0.6g
½ cup keto-friendly BBQ sauce 120ml

For the Keto-friendly BBQ Sauce (if homemade):

½ cup tomato paste 130g
¼ cup apple cider vinegar 60ml
2 tbsp water 30ml
2 tbsp Erythritol or preferred keto sweetener 24g
1 tsp smoked paprika 2g
½ tsp garlic powder 1.55g
½ tsp onion powder 1.05g
¼ tsp ground cumin 0.52g
Salt and pepper to taste

Instructions

Preheat your oven to 450°F (232°C). Line a baking sheet with parchment paper or a silicone baking mat for easy clean-up.
In a large bowl, combine almond flour, flaxseed, smoked paprika, garlic powder, onion powder, salt, and black pepper. Mix well to create the batter.
Pour the unsweetened almond milk into the dry ingredients and whisk until you have a smooth, thick batter.
Dip each cauliflower floret into the batter, ensuring an even coat. Shake off any excess batter and place the florets on the prepared baking sheet in a single layer, not touching each other to ensure even cooking.
Bake in the preheated oven for 20 minutes, or until the batter starts to harden and turn golden brown.
While the cauliflower is baking, prepare the BBQ sauce by mixing all the sauce ingredients in a saucepan over medium heat. Simmer for 5 minutes until the sauce thickens. If you're using store-bought keto-friendly BBQ sauce, you can skip this step.
Remove the cauliflower from the oven and gently toss the wings in the BBQ sauce, or use a brush to coat them evenly.
Place the coated cauliflower wings back on the baking sheet and return to the oven for an additional 5 minutes to caramelize the sauce.
Serve hot as an appetizer or snack, with extra BBQ sauce for dipping if desired.

Notes

For an extra kick, add a pinch of cayenne pepper to the batter or BBQ sauce.

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for best texture.

Ensure your BBQ sauce is keto-friendly by checking for added sugars and carbs.

Nutrition