Dry-Rub Chicken Wings with Roasted Cauliflower and Garlic Spinach

Get ready for a burst of flavour with this Dry-Rub Chicken Wings with Roasted Cauliflower and Garlic Spinach recipe! It’s not just gluten-free and dairy-free—it’s packed with all the good stuff your taste buds crave. Whether you’re whipping up a cozy family dinner or hosting a game night with pals, this recipe is guaranteed to be a hit. With a blend of aromatic spices, tender chicken wings, crispy roasted cauliflower, and savoury garlic spinach, every bite is so delicious! So without further ado, let’s roll up our sleeves and get cooking!

Dry-Rub Chicken Wings with Roasted Cauliflower and Garlic Spinach Recipe

Dry-Rub Chicken Wings with Roasted Cauliflower and Garlic Spinach Recipe

Gluten-free | Dairy-free

Serves 4 | Hands-on time: 25 minutes | Cook time: 45 minutes | Total Time: 1 hour


  • 2½ tbsp paprika
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp chilli powder
  • 1 3/4 tsp garlic powder
  • 1/2 tsp mustard powder
  • 4 lb chicken wings
  • 3 tbsp coconut oil, melted
  • 1 head cauliflower cut into bite-sized pieces, roughly 4 cups
  • 6 cups spinach
  • 2 garlic cloves, minced
  • 1 tbsp green onions sliced for garnish


  1. Preheat oven to 400F and line a baking sheet with foil and top with an oven-safe cooling rack.
  2. Prepare the rub by mixing together 1½ paprika, ½ tsp pepper, ¼ tsp salt, ¼ tsp chili powder, ¾ tsp garlic powder, and mustard powder in a bowl.
  3. Toss the wings in 1 tbsp melted coconut oil and massage the rub into the wings. Place on the cooling rack and bake for 45 minutes until cooked through.
  4. Toss cauliflower in 1 tbsp coconut oil, 1 tsp paprika, 1 tsp garlic powder, ¼ tsp chili powder and ¼ tsp salt. Place in the oven after the chicken has been in for 15 minutes, and bake for 30 minutes.
  5. Heat 1 tbsp coconut oil in a pan. Add minced garlic cloves and sauté for 30 seconds. Add spinach and sauté until just wilted, 2 minutes.

PER SERVING: CALORIES: 636, FAT: 44 g, SAT. FAT: 20 g, CARBS: 10 g, FIBER: 4 g, SUGARS:  3 g, PROTEIN: 50 g, SODIUM: 497 mg, CHOLESTEROL: 143 mg

Dry-Rub Chicken Wings with Roasted Cauliflower and Garlic Spinach Recipe

Health Benefits of Cauliflower

Cauliflower offers a plethora of health benefits, making it a nutritious addition to any meal. Packed with vitamins such as vitamin C, folate, and vitamin K, cauliflower supports immune function, helps in cell growth, and aids in blood clotting. Its high fibre content promotes digestive health by preventing constipation and supporting a healthy gut microbiome. Additionally, cauliflower’s abundance of antioxidants not only fights inflammation but also plays a role in reducing the risk of chronic diseases such as heart disease and certain types of cancer. Hot tip: try adding some frozen cauliflower to your smoothies to thicken it up, or grate it to make delicious and low-carb cauliflower rice.

Health Benefits of Spinach

Spinach offers a wide array of health benefits, making it a fantastic addition to your diet. Packed with vitamins A, C, and K, along with minerals like iron and magnesium, spinach supports immune function, promotes healthy bones, and aids in energy production. Its high fibre content aids in digestion and helps regulate blood sugar levels. Spinach is also rich in antioxidants like lutein and zeaxanthin, which contribute to eye health. Incorporating spinach into your diet is easy and delicious! You can add it to smoothies, salads, omelettes, pasta dishes, soups, and stir-fries. 

Immune-Boosting Foods on Breakfast Television with Jesse Lane Lee corporate wellness

Spice Up Your Workday with An Interactive Virtual Cooking Demonstration!

Want to learn how to make more delicious recipes just like our Dry-Rub Chicken Wings with Roasted Cauliflower and Garlic Spinach? Why not try a Virtual Cooking Class for your team this Spring? Here’s what recipes I have in store for my Corporate Wellness Teams:

  1. Pesto Salmon & Asparagus Potato Salad: Elevate salmon by topping it with a bright herb-infused pesto served with a Warm Asparagus Salad with soft potatoes, crispy asparagus, and a lemony fresh vinaigrette.
  2. Healthy Lunch and Dessert: Make a healthy energizing lunch of Crunchy-Pecan Crusted Chicken, Lemon Sautéed Baby Spinach, and Pecan Chocolate Bark for dessert.

I absolutely love hosting these lively and engaging Virtual Cooking Demonstrations! They’re not just about learning recipes; they’re about adding a dash of excitement to your workday (and your kitchen)! Picture your team laughing, learning, and cooking up a storm together—all from the comfort of your own homes. With recipes sent in advance, everyone can join in the fun and create delicious meals with me in real-time. For more details, email us at info@jesselanewellness.com or visit my Corporate Wellness page to book your team in today!

Winner Winner Chicken Dinner Round Up

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This comforting and nutritious Sheet Pan Ginger Orange Chicken with Winter Vegetables dish brings together the tangy zest of oranges, the comforting warmth of ginger, and a touch of maple syrup for a delightful burst of flavours. The best part? It’s a one-pan wonder, minimizing cleanup and maximizing convenience.

Sheet Pan Ginger Orange Chicken with Winter Vegetables by @jesselwellness

Crispy Baked Chicken and Purple Slaw

Try out this Crispy Baked Chicken with Purple Slaw—a wholesome twist on the beloved fried chicken and coleslaw combo. Don’t let healthy eating intimidate you; with this recipe, you can whip up a delicious meal in under 30 minutes, proving that nutritious cooking can be quick and easy!

Crispy Baked Chicken and Purple Slaw

Rocket Chicken Brussels Sprout Salad

Experience a burst of textures and flavours with this Rocket Chicken Brussels Sprout Salad. The peppery arugula is perfectly balanced by the creaminess of avocado, the saltiness of Parmesan cheese, and the crunch of pine nuts. Packed with protein, this salad is a nutritious and delicious choice!

Rocket Chicken Brussels Sprout Salad

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