Sticky BBQ Cauli wings

Gluten free / dairy free /  vegetarian

Cooking time: 30 minutes

Serves 4


  • 1 head of cauliflower cut into florets
  • 4 Tbsp plain flour
  • 2 tbsp milk
  • 1 cup oats, blitzed to make oat flour
  • 1 tsp paprika
  • 1 crushed garlic clove
  • 1/2 tsp cumin
  • S&P

For the sauce

  • 170g ketchup
  • 2tsp tamari
  • 1 crushed garlic clove
  • 1tsp paprika
  • 2tsp honey
  • 2tsp sesame oil


  1. Pre heat the oven to 170 degrees
  2. Mix together the flour & milk to form a paste
  3. Place the florets into a zip lock kitchen bag and pour over the flour & milk paste. Give the bag a big shake ensuring that the florets are fully covered with the paste.
  4. Pour in the oats, paprika, garlic, cumin and s&p and give the bag another shake.
  5. Lay out the florets into an oven proof dish and bake for 20 minutes
  6. Meanwhile make the sauce by mixing all the ingredients together in a small saucepan and gently simmering over a low heat.
  7. Once the florets have finished in the oven pour them into the sauce ensuring that they are fully covered.
  8. Place the florets back into the oven proof dish and return them to the oven to bake for a further 10 minutes.
  9. Once cooked sprinkle over some sesame seeds to serve.
Sticky BBQ cauli wings