red hot cauliflower wings

Well, I didn't think it was possible to wing it (pun intended ;) on this sorta recipe on the first try, but I did!

Let me tell you the back story to this recipe, though. There is this healthy bistro that we go to in Orlando and I loveeee the cauli-wings there. So much that I could probably eat them everyday. But this is not sustainable. I can't show up at the bistro everyday demanding cauli-wings without it impacting my wallet... so I got creative ;)

I decided that I was going to try to make my own at home and make them taste good. Well, mission accomplished!

From the very first test batch I had nailed the flavour and mouthfeel I was looking for. Naturally, I got on my laptop RIGHT AWAY, saved this as a draft, and the rest is now history as I share this deliciousness with you today.

BUT GUYS, BEWARE!!! This recipe is SUPER easy to do and only requires a few ingredients. We need more recipes like this in our lives, right?!?! Plus, not only is it vegan and gluten-free, but it's paleo-friendly with a couple switches!

BOOM (go your tastebuds as they light up in delight after you make these)!!

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Vegan, gluten free, adaptable to make it paleo


  • 1 (medium sized) head of cauliflower (preferably organic)

  • a few tsp extra virgin olive oil/EVOO or avocado oil

For cauli-coating:

  • 1/3 - 1/2 cup almond flour

  • 1-2 tsp arrowroot flour/powder

  • Pinch of salt (optional; I omitted)

For cauli-sauce:

  • 1/2 cup Frank's Red Hot Sauce (no replacement)

  • 1-2 tsp liquid smoke

  • 1-2 tsp tamari soy sauce



  1. Preheat oven to 400*F & line a baking tray/sheet with parchment paper.

  2. Combine cauli-coating in a small bowl and then wash + chop up cauliflower into bite-size wing pieces.

  3. Toss the cauliflower in the cauli-coating making sure mixture it on all sides, then evenly spread out in single layer on baking tray.

  4. Drizzle with EVOO (only lightly drizzle over the tray) and place in oven for 15-20 mins.

  5. While baking, prepare your cauli-sauce in a medium to large bowl (depending on the amount of cauliflower you have).

  6. Remove from oven when time's up. Your wings should be nice and crispy.

  7. Add your wings to your cauli-sauce bowl and toss to coat evenly, then place back on baking tray.

  8. Cook for an additional 5-8 minutes.

  9. Remove from oven and serve!

BONUS: Make a super simple dipping sauce by combining vegenaise + a squeeze of lemon juice + chopped cilantro and/or parsley!


  • find a paleo-friendly hot sauce in place of Frank's

  • use coconut aminos instead of tamari


Share with this sister if you give these a try. You can find me on Instagram HERE, or send me an email, or comment below!!

Question: Have you tried cauli-wings yet? If yes, love them or hate them?? If no, will this recipe encourage you to hop on board?? ;)