Buffalo Cauliflower Wings
User Reviews
4
Buffalo Cauliflower Wings
Description
The Buffalo Cauliflower Wings recipe transforms cauliflower florets into a crispy snack resembling classic buffalo wings. The florets are coated in a seasoned batter made from flour, water, garlic powder, paprika, salt, and pepper, then baked until tender and lightly browned. They are tossed in a flavorful buffalo wing sauce for a zesty finish and broiled briefly to achieve crisp edges.
The accompanying cashew ranch dressing is made by blending soaked cashews with water, dill, garlic, onion powder, salt, and pepper, delivering a creamy and herbaceous dip that complements the spicy wings. Serving the wings with chopped celery adds crunch and freshness, balancing the heat.
This recipe stands out by using seasonal ingredients like cauliflower and creating a vegan-friendly dip, suited for plant-based diets or those seeking lighter snack options. Its stepwise baking and broiling technique ensures texture contrasts between crispy and tender parts. Variations on the wing sauce allow tailoring heat levels and flavors according to preference.
Using gluten-free 1:1 flour substitutes works well for those avoiding gluten.Line the baking sheet or use cooking spray to prevent sticking during roasting.Watch carefully during broiling to avoid burning the cauliflower.If using older versions, almond flour with avocado oil can replace all-purpose flour for a different texture and flavor.Recommended buffalo sauces include Steve's Wing Sauce and Primal Kitchen's Buffalo Sauce for clean, vegan-friendly options.
Ingredients
- 1 large head cauliflower chopped into small-to-medium sized florets
- ½ cup all-purpose flour gluten free 1:1 flour will work too
- ½ cup water
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt sea salt
- ¼ teaspoon black pepper
- ½ cup buffalo wing sauce I used Primal Kitchen's Buffalo sauce
- celery chopped for serving
Cashew Ranch Dressing
- ½ cup cashew nuts soaked 3-4 hours or overnight, raw
- ½ cup water
- 2 teaspoons dill dried
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt sea salt
- pinch black pepper
Instructions
- Preheat oven to 450°F.
- Cut cauliflower into small-to-medium florets and rinse if you haven't already. Pat to dry.
- Add flour, water, garlic powder, paprika, salt and pepper into a large bowl. Stir to combine. Add cauliflower florets and toss to coat.
- Line a baking sheet with parchment paper or spray with a cooking spray. Don't skip this step or the cauliflower will stick.
- Spread coated cauliflower onto a baking sheet in a single layer with space in between each floret.
- Bake for 25 minutes, tossing once at the 15 minute mark.
- Remove pan from oven, add cauliflower florets back into same large mixing bowl and pour wing sauce over the cauliflower and toss to coat.
- Spread cauliflower on baking pan again and bake for 12 more minutes, until the cauliflower starts to brown.
- Set oven to broil and broil the cauliflower for 2-3 minutes or until they're looking crispy. Make sure to keep an eye on them so they don't burn!
- While cauliflower is roasting, add soaked and drained cashews into a high powered blender or food processor with ½ cup water, dill, garlic powder, onion powder, salt and pepper. Blend until smooth.
- Serve cauliflower wings with cashew dressing and celery.
Notes
- Use gluten-free flour alternatives if preferred to maintain dietary needs.
- Prevent sticking by lining the baking tray with parchment paper or using cooking spray.
- Keep an eye on the wings while broiling to achieve crispiness without burning.
- Adjust seasoning in the batter to taste for added depth.
- Choose your favorite buffalo sauce brand to control the spice and ingredients.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 136 kcal
% Daily Value*
| Serving | 1cup cauliflower (without ranch) | |
| Calories | 136kcal | 7% |
| Carbohydrates | 19g | 6% |
| Protein | 4g | 8% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Sodium | 740mg | 31% |
| Potassium | 460mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4
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