You’ll be addicted to this healthy snack/appy!

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Cauliflower Hot Wings

Gluten-Free and full of nutritions - and banging with flavour!
Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Appetizer, Side Dish, Snack
Cuisine: American
Keyword: cauliflower, cauliflower hot wings, hot wings, vegetarian
Servings: 4 people
Calories: 129kcal
Author: Julie Germaine


  • 3/4 cup quinoa flour
  • 1/2 tsp dried parsley
  • 3 tsp garlic powder
  • 1/4 tsp pepper
  • 3/4 cup Cashew milk or skim milk
  • 1 head cauliflower
  • 1/4 cup lime hot sauce
  • 2 tbsp coconut oil
  • 2 tbsp sugarfree syrup


  • Preheat oven to 450 degrees and line a large baking sheet with parchment paper. Spray lightly with coconut oil spray.
  • Cut cauliflower head into chunks.
  • Combine quinoa, parsley, garlic, pepper, and milk.
  • Combine thoroughly.
  • Dip each cauliflower piece into the mixture and place on the tray with space between each. Cook for 20 minutes, turning each piece halfway through.
  • Mix together remaining ingredients in a small bowl (hot sauce, coconut oil, and syrup) and use a fork to swirl each piece into it.
  • Return tray to the oven for another 20 minutes, once again turning after ten minutes.
  • Pair with your favorite low calorie dipping sauce (I like nonfat Ranch!).
  • Enjoy!