How to Make Cauliflower Buffalo Wings

Welcome, foodies, vegans, and healthy eaters! Today, we're turning a classic comfort food into a plant-based delight. Whether you're craving a snack for game night or a healthier alternative to traditional buffalo wings, cauliflower buffalo wings are a fantastic option. Let's get started!

Introduction to Cauliflower Buffalo Wings

Cauliflower buffalo wings are a delicious, plant-based twist on the traditional buffalo wings. Made with fresh cauliflower florets coated in a crispy batter and tossed in spicy buffalo sauce, these wings offer all the flavor and crunch without the meat. They're perfect for vegans, food lovers, and anyone looking to enjoy a healthier snack.

Ingredients List

Don´t be afraid. It´s long but easy.

For the wings

1 large head of cauliflower, cut into florets

1 cup of all-purpose flour (or gluten-free flour)

1 cup of water or unsweetened plant milk

1 tsp garlic powder

1 tsp onion powder

1/2 tsp paprika

Salt and pepper to taste

For the buffalo sauce

1/2 cup hot sauce (your favorite)

2 tbsp vegan butter, melted

1 tbsp maple syrup or agave nectar (optional for a touch of sweetness)

Optional dips and sides

Vegan ranch dressing

Celery sticks

Carrot sticks

Instructions

Step by step.

Step 1: Preparing the cauliflower

Preheat your oven to 450°F (230°C).

Wash and cut the cauliflower into bite-sized florets. Dry the florets thoroughly with a kitchen towel to ensure the batter sticks.

Step 2: Making the batter

In a large bowl, mix together the flour, water (or plant milk), garlic powder, onion powder, paprika, salt, and pepper. Whisk until you have a smooth, thick batter.

Step 3: Coating the cauliflower

Dip each cauliflower floret into the batter, ensuring it’s fully coated. Place the battered florets onto a baking sheet lined with parchment paper.

Step 4: Baking instructions

Bake in the preheated oven for 20-25 minutes, or until the batter is golden and crispy. Halfway through baking, flip the florets to ensure even cooking.

Step 5: Preparing the buffalo sauce

While the cauliflower is baking, mix together the hot sauce, melted vegan butter, and maple syrup (if using) in a bowl.

Step 6: Tossing the Cauliflower

Once the cauliflower is baked, remove it from the oven. Toss the hot cauliflower florets in the buffalo sauce until they are fully coated.

Return the coated cauliflower to the baking sheet and bake for an additional 10-15 minutes, or until crispy.

Notes

Serve your cauliflower buffalo wings hot, with a side of vegan ranch dressing and some crunchy celery and carrot sticks. This combination offers a perfect balance of flavors and textures!

Baked vs. Fried

For a different texture, you can also fry the cauliflower wings:

1. Heat oil in a deep fryer or large pot to 350°F (175°C).
2. Fry the battered cauliflower florets until golden and crispy.
3. Toss in the sauce and serve.

Recipe Variations

Gluten-free option: Use gluten-free flour or almond flour in the batter to make the dish suitable for those with gluten sensitivities.

Spicy sriracha variation: Add sriracha to your buffalo sauce for an extra kick of heat.

BBQ cauliflower wings: Swap the buffalo sauce for your favorite smoky BBQ sauce for a sweet and tangy flavor.

Vegan Sriracha Mayo Dip

Combine vegan mayo with sriracha to create a creamy, spicy dip to complement your wings.

Keto-Friendly Option

Adjust the batter ingredients to be low-carb by using almond flour and flaxseed meal.

Health Benefits of Cauliflower Buffalo Wings

Cauliflower buffalo wings aren't just a delicious treat; they also come with several health benefits.

First and foremost, cauliflower is a low-calorie vegetable that is high in fiber, which aids in digestion and helps maintain a healthy gut. It's also packed with vitamins and minerals such as Vitamin C, Vitamin K, and folate, supporting immune function, bone health, and overall vitality.

Additionally, using a plant-based batter and sauce reduces cholesterol and saturated fat intake, promoting heart health. For those following a plant-based diet, cauliflower buffalo wings provide a satisfying and nutritious alternative to traditional meat-based dishes.

The optional use of vegan butter and gluten-free flour makes this dish versatile and accommodating to various dietary needs, ensuring that more people can enjoy this tasty and health-conscious snack.

Enjoy!

We hope you enjoy making and eating these delicious cauliflower buffalo wings! They’re a fantastic addition to any meal or snack time.