With the Super Bowl around the corner, these low carb Cauliflower “Wings” are the perfect recipe to add to your day’s festivities!

People usually treat the Super Bowl as a day to let it all go, to fully indulge, and eat WHATEVER!

Which, is okay, unless you prefer to wake up feeling your best rather than your worst.

And I’d suggest even pairing them up with a delicious, tangy Vegan Ranch to really get the full experience!


Now I know that you can go ahead and make a healthy, oven baked chicken wing. Which could be a wonderful option!

But since I am a fan of eating a plant focused diet, I created these Cauliflower “Wings” to enjoy with the family during the big game. And, truth be told, the entire family really does enjoy these!


In order to make these, all you need is a head of cauliflower, avocado oil, a little coconut flour, and spices!

After cutting the base of the cauliflower, put the florets in a bowl and mix with avocado oil. Mix the coconut flour with the spices, sprinkle over the already oiled cauliflower, and mix well so the spices cover the entire head.

Spread the florets on a baking dish, pop in the oven for 25 minutes, and BAM you’ve got yourself a delicious appetizer that everyone will love!

And did I mention that these roasted cauliflower “wings” are grain free (breaded with coconut flour), Keto (only 3 net carbs per serving), vegan, and delicious.


roasted cauliflower
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Roasted Cauliflower "Wings"

An excellent fiber rich Keto, Paleo, and Vegan side dish or snack.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Appetizers, Main Dish, Side Dish, Snacks
Keyword: dairy free, egg free, gaps, grain free, keto, keto snack, low carb, paleo, vegan
Servings: 8
Calories: 124kcal


  • 1 head cauliflower
  • 1/3 cup avocado oil
  • 1/3 cup coconut flour
  • 1 tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 1/8 tsp cayenne pepper optional and more as desired


  • Preheat oven to 425 degrees.
  • Start with one head of cauliflower and cut it up into florets.
    Put the florets into a large mixing bowl and toss with the avocado oil to coat evenly.
  • Mix the spices with the coconut flour into a small bowl. Sprinkle the spice and coconut flour mixture on top of the cauliflower florets coated with coconut oil. Mix until well coated.
  • Arrange the coated cauliflower florets evenly on a baking sheet and put in the oven.
    Bake for 25 minutes stirring once half way through.
    Remove and let cool 5 minutes.


These roasted cauliflower "wings" can be served immediately, set aside to cool and served warm, or even served cool the next day. It is also very easy to reheat the florets in a sauté pan over medium heat.
If you want a quick and delicious dip for these "wing" then check out my Vegan Ranch recipe!


Calories: 124kcal | Carbohydrates: 7g | Protein: 2g | Fat: 10g | Saturated Fat: 2g | Sodium: 340mg | Potassium: 239mg | Fiber: 4g | Sugar: 1g | Vitamin A: 297IU | Vitamin C: 35mg | Calcium: 19mg | Iron: 1mg


More Recipes Like This:

Vegan Ranch

Pizza Crust (Keto, Paleo, Vegan, GAPS)

Cauliflower Pizza Crust

Spiced and Smokey Roasted Nuts

Mayonnaise (egg-free, dairy-free, nut-free, starch-free)

Ketchup (sugar-free, Paleo)