Boneless BBQ Cauliflower "Wings"

Updated: May 24, 2019

Ok let me be honest, I'm pretty much a meat lover. Although I avoid beef and pork, I chow down on chicken, turkey, and fish like nobody's business. However, over the last few years I've worked hard to try and incorporate more plant based meals in my diet. I like to have a healthy balance of the two, meat some days..plant based other days.

Keep in mind, meat isn't all bad for our health and hormones (please make sure you're getting organic, free range, and grass fed meat as much as possible). In fact, the protein and vitamins in meat can actually be very helpful for hormone balance. However, consuming too much eat isn't the best idea so it's nice to give your body a bit of a break and enjoy some plant based meals. I find this balance has suited my health and hormones best.

BBQ and Buffalo wings are like one of my favorite foods. How can you not love it? Although nothing is wrong with indulging in the traditional version with chicken from time to time, I have found a healthier version with cauliflower to be just as satisfying. Not to mention cauliflower is a member of the Brassica family, which is super helpful for our hormones. The group of veggies in this family are great for our liver and gut, and also help to get rid of excess estrogen in our body that can be harmful.

Here is an easy recipe that you can follow for my fav BBQ Cauliflower Wings. Feel free to play around with the sauce (buffalo instead of BBQ or sriracha etc).


1/2 Head of Cauliflower

1 Cup Flour

1 Cup of Non Dairy Milk (Almond, Coconut, Cashew)

1 Teaspoon Garlic Powder

1 Teaspoon Onion Powder

1/2 Teaspoon Paprika

1/2 Teaspoon Brown Sugar

1/2 Teaspoon Liquid Smoke (optional)

1 Cup BBQ Sauce


Preheat oven to 450 Degrees

Cut cauliflower into bite size pieces (approx 2 inches or so)

Mix flour, non-dairy milk, garlic and onion powder, paprika, brown sugar, and liquid smoke into a bowl

Dip your your cauliflower pieces into the mixture, coating it thoroughly

Place your cauliflower pieces onto a non-stick baking sheet with cooking spray or a bit of coconut oil

Bake for 15 minutes

While the cauliflower is baking heat your BBQ sauce in a sauce pan

Remove the cauliflower pieces from the oven and dip in the BBQ sauce (you can also brush the sauce on if you prefer a lighter coating)

Bake for another 5-10 minutes


If you try out the recipe give me some feedback and let me know what you think. Interested in some more meals to help balance your hormones, help you lose weight, and promote healthier digestion? Check out my Revive14 program here.

*of note, I put a little garnish on with some green onion and a few sesame seed at the end for the sake of the pic :-)