5 from 9 votes
Gluten-Free Cauliflower Wings (Vegan & Two Bold Flavors!)
These crispy, saucy cauliflower wings come in two bold flavors: spicy buffalo and tangy salt & vinegar. Perfect for any gathering, they’re crispy, flavorful, and gluten-free—no deep frying needed!
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
servings
Calories:
431 kcal
Course:
Side Dish, Appetizer
Cuisine:
Vegan
Ingredients
For the Cauliflower Wings
- 1 large cauliflower separated into florets
- 1 ¼ cups brown rice flour
- ½ cup tapioca flour
- ¼ cup nutritional yeast
- 1 cups dairy-free milk unsweetened oat or soy
- 1 cup soda water carbinated water, unflavored
- 1 tablespoon garlic powder
- ¼ teaspoon salt
Buffalo Sauce
- 4 tablespoon vegan butter room temp
- 2 tablespoon sriracha
- 1 tablespoon soy sauce gluten free, gluten-free
- 2 teaspoon brown sugar
- 1 teaspoon lime juice fresh
Salt & Vinegar Sauce
- 1 cup white vinegar
- 1 tablespoon salt
- 1 teaspoon Italian seasoning
- 1 teaspoon lime fresh
Instructions
- Preheat oven to 450°F (230°C). Line a baking pan with parchment paper and lightly oil it. Cut the cauliflower into small florets (bite-sized pieces work best).
- Make the batter: In a large bowl, mix the batter ingredients together until smooth. The batter should be thick but pourable. Like a thin pancake batter
- Coat the cauliflower: Dip each cauliflower floret into the batter, making sure each piece is evenly coated. You can use a spoon or your hands for this.
- Bake the cauliflower: Place the battered cauliflower florets in a single layer on the prepared baking pan, cut side down. Bake for 15 minutes.
- Prepare the buffalo sauce: Mix together the vegan butter, sriracha, and gluten-free soy sauce in a bowl. Whisk until well combined, then set aside.
- Prepare the salt & vinegar sauce: Mix together the white vinegar and salt in another bowl. Set aside.
- Coat & Bake Buffalo Wings: Remove half of the cauliflower from the oven and toss in buffalo sauce, using tongs to coat evenly. Shake off excess and return to the pan.
- Final bake: Bake for another 5–8 minutes until golden brown. For an extra crispy finish, broil for 1 minute, watching closely to prevent burning.📌 Air Fryer Option: Set to 400°F (200°C) and cook for 12–15 minutes, flipping halfway.
- Toss & Serve: Toss the remaining unsauced cauliflower wings in the salt and vinegar sauce, coating well. Re-coat the buffalo wings in any remaining buffalo sauce for extra flavor.
Cup of Yum
Notes
- Flour Substitute: If you don’t have brown rice flour, white rice flour works 1:1 for a similar texture but won't turn out as crispy. Corn flour creates a lighter, crispier texture.
- Storage Tips:
- Main Recipe Tips:
- Refrigerate leftovers in an airtight container for up to 2 days.
- Reheat in the oven at 400°F (200°C) for 5–7 minutes, or use the air fryer for the crispiest results.
- Ensure your cauliflower florets are dry.
- Let the batter rest for 5–10 minutes before coating the cauliflower.
- Don’t overcrowd the pan.
Nutrition Information
Serving
1serving
Calories
431kcal
(22%)
Carbohydrates
69g
(23%)
Protein
12g
(24%)
Fat
12g
(18%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
4g
(20%)
Sodium
2503mg
(104%)
Potassium
971mg
(21%)
Fiber
8g
(32%)
Sugar
8g
(16%)
Vitamin A
786IU
(16%)
Vitamin B12
1µg
(42%)
Vitamin C
111mg
(123%)
Calcium
152mg
(15%)
Iron
3mg
(17%)
Zinc
2mg
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 431
% Daily Value*
| Serving | 1serving | |
| Calories | 431kcal | 22% |
| Carbohydrates | 69g | 23% |
| Protein | 12g | 24% |
| Fat | 12g | 18% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 2503mg | 104% |
| Potassium | 971mg | 21% |
| Fiber | 8g | 32% |
| Sugar | 8g | 16% |
| Vitamin A | 786IU | 16% |
| Vitamin B12 | 1µg | 42% |
| Vitamin C | 111mg | 123% |
| Calcium | 152mg | 15% |
| Iron | 3mg | 17% |
| Zinc | 2mg |
* Percent Daily Values are based on a 2,000 calorie diet.