Cauliflower Wings

Recipe by Be Good OrganicsCourse: Lunch, SnacksCuisine: Christmas, New ZealandDifficulty: Medium


Prep time


Cooking time




  • 1 cauliflower cut into florets

  • 2 c water

  • 1 1/2 c chickpea flour (besan)

  • 2 tomato (or 1/2 red capsicum)

  • 1 onion

  • 6 cloves garlic

  • 16 drops black pepper essential oil

  • 2 tbsp tapioca flour(arrowroot or cornflour)

  • 3 tsp smoked paprika

  • 3 tsp sea salt

  • 2 tsp baking powder

  • 2 tsp chilli powder or 1/2 red chilli

  • 1 drop liquid smoke


  • Preheat oven to the highest setting (you want it be really hot when you put your wings in so they come out crunchy).
  • In a blender, add all the ingredients (minus the cauliflower and sesame seeds) and blitz until smooth and creamy.
  • In a bowl, add the mixture to the cauliflower so all the florets are covered.
  • Grease a non-stick tray with coconut oil or use baking paper.
  • Place the florets in, making sure there is a bit of space between each of them and they are not touching.
  • Sprinkle over sesame seeds and bake for 12 minutes or until they are crispy and golden brown.

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