We know that eating more plants is good for our health. So why not try to do so at snack time? This contains 8 of this Registered Dietitian's favourite plant based snacks that will nourish AND satisfy you!

Vegan Buffalo Cauliflower Wings

These Vegan Buffalo Cauliflower Wings will impress vegetarians and meat-eaters alike! They make a great healthy, gluten-free and plant-based appetizer or snack.

I’ve been a fan of buffalo wings since junior high school. Growing up, my dad owned an Applebee’s franchise so I was first introduced to them there. I loved the spicy buffalo kick paired with the cool ranch or bleu cheese dressing. Oh, and the crunchy celery sticks served with them!

These buffalo cauliflower wings are a great plant-based alternative to traditional buffalo chicken wings. They’re crispy on the outside and soft on the inside with the same spicy buffalo flavour. The bonus is that you’re eating your veggies when you eat these!

Benefits of Eating Cauliflower:

As a dietitian, of course I have to throw in some nutrition facts!

Cauliflower comes from the cruciferous vegetable family, along with veggies like broccoli, kale and Brussels sprouts. It’s a good source of fibre, at 3 grams per cup. It’s also rich in vitamin C (1 cup = 85% Daily Value of vitamin C) and a source of magnesium, iron and calcium.

As we’ve learned in the last year or so, cauliflower is also incredibly versatile! You can process it finely into a “rice”, boil it and blend it into “mash” similar to potatoes, and now you can bake/air fry it, smother it in buffalo sauce and turn it into wings!

How to Make Vegan Buffalo Cauliflower Wings:

Wash and chop a medium head of cauliflower into 1-inch florets. In a mixing bowl, whisk buffalo sauce with 2 tablespoons of oil. Then, in another large mixing bowl, pour the buffalo mixture over the cauliflower and toss to combine.

In a separate bowl, whisk together almond flour and spices. For this recipe, we’ll use garlic powder and salt. Sprinkle this mixture on top of the buffalo-coated cauliflower and toss again to combine.

Now that the cauliflower is prepped and ready to cook, you can either bake it in the oven or fry it in an air fryer.

In the air fryer: In two separate batches, cook cauliflower in an air fryer at 350F for 5 minutes. Once 5 minutes is up, remove from fryer to toss. Place bake in the air fryer for another 5-7 minutes at 350F until crispy.

In the oven: Spread the cauliflower evenly onto 1-2 baking sheets (depending on the size). Bake it at 400F for 30 minutes, removing from the oven and tossing halfway through.

Once ready, serve with celery sticks and a ranch or bleu cheese dressing of your choice!

Other Recipes You’ll Love:

Loaded Sweet Potato Nachos

Healthy Kale and Artichoke Dip

Buffalo Cauliflower Mac and Cheese

Let me know in the comments if you make this recipe! Don’t forget to follow along on Instagram and don’t forget to snap a picture and tag me @hannahmagee_rd if when you make one of my recipes!

These vegan Buffalo Cauliflower Wings make a great healthy, gluten-free and plant-based appetizer or snack. An easy alternative to chicken wings!
Print Pin
2.75 from 4 votes

Vegan Buffalo Cauliflower Wings

These Vegan Buffalo Cauliflower Wings will impress vegetarians and meat-eaters alike! They make a great healthy, gluten-free and plant-based appetizer or snack.
Course Appetizer, Snack
Cuisine American, Vegan, Vegetarian
Keyword Air fryer, Baked Oatmeal, Buffalo, Buffalo Wings, Cauliflower, Healthy, vegan
Prep Time 15 minutes
Cook Time 30 minutes
Servings 4 servings
Author Hannah Magee

Ingredients

  • 1 medium head cauliflower chopped into 1-inch florets
  • 1/2 cup + 2 tbsp buffalo sauce I use Frank's Red Hot
  • 2 tbsp oil like avocado or refined coconut oil
  • 1/2 cup almond flour
  • 1/2 tbsp garlic powder
  • 1/4 tsp sea salt
  • dipping sauce of choice I recommend ranch or bleu cheese

Instructions

  • In a mixing bowl, whisk buffalo sauce with 2 tablespoons of oil. Then in another large mixing bowl, pour the buffalo mixture over the chopped cauliflower and toss to combine.
  • In a separate bowl, whisk together almond flour, garlic powder and salt. Sprinkle this mixture on top of the buffalo-coated cauliflower and toss again, ensuring to coat the cauliflower well – this is key to making it crispy!

In the air-fryer:

  • In two separate batches, cook cauliflower in an air fryer at 350F for 5 minutes. Once 5 minutes is up, remove from fryer to toss.
  • Place back in the air fryer for another 5-7 minutes at 350F until crispy.
  • Serve immediately with celery sticks and a ranch or bleu cheese dressing of your choice!

In the oven:

  • Preheat oven to 400F. Spread the buffalo cauliflower evenly onto 1-2 lined baking sheets, depending on their size.
  • Bake cauliflower for 15 minutes. Remove from oven and toss then place back in oven for another 15 minutes.
  • Serve immediately with celery sticks and ranch or bleu cheese dressing of your choice!

5 Comments

  1. 5 stars
    So delicious and addictive. Mine didn’t come out crispy but the flavor was spot on. I’ll definitely make this again.

  2. hannahmageerd

    So glad to hear that!! Thanks for letting me know. 🙂

  3. 2 stars
    Listing of Alternative Linksbo Hyperlinks
    Today is progressively developing, which makes it easier for those to entry computerized
    networks. Until now there are many on the internet gambling games that may be
    played by any person online. Therefore, gambling lovers no longer require to typically the casino to play wagering, this is fairly
    effortless for them to play anytime and anywhere without limits.

  4. 3 stars
    Along subsequently the times, issue developments have next developed throughout the world.
    The number of extra businesses that we don’t even know of exist because there are too many of them.
    Similarly, the gambling business, of course there are next many names of gambling agents that have
    sprung up. However, the emergence of these agents does not always pay for a fine substitute for gamblers,
    both upscale and beginner gamblers. gone therefore many gambling agents popping up,
    unquestionably not every agents can be trusted because too many gambling issue worlds want to endure more profits without thinking virtually the long-term impact.
    Both members and for their own business.

    Ensuring Bandar Legality

    Therefore credited agent2018 wants to allow an simple showing off to locate a trusted
    gambling agent site. The objective is that you can have an idea, how to
    handle the situation. past you are in a come clean already trapped
    by fraud traps. Because we all know in that
    aim it’s impossible to get out soon. You are furthermore complacent,
    in view of that you are not aware that you are nevertheless under the upset of fraud
    from irresponsible agents.

    To locate out the qualified gambling agent is totally easy, make certain taking into
    consideration you visit the gambling site, whether it’s a gambling
    site or similar, it’s a good idea to ask the customer encourage whether the site
    is recognized or not by asking for proof of ID number or connect that can prove the existence of
    the site ascribed soccer gambling is genuine and practicable to operate, usually an official online gambling site.

    Always has an office in the Philippines and is under the aegis of Cagayan or Pagcor, and has true immunity and authority.

    Which is protected by the state of the Philippines, because the lonely country in Asia that is
    dexterous to present licenses for online gambling issue sites, is by yourself in the Philippines.
    easy plenty right? To find a trusted online soccer betting site.

  5. 1 star
    Daftar Situs Judi Online Terbaik in Indonesia
    Situsalternatif are a new collection of lists of the
    best online gambling sites from all recognized bookies / agents in Indonesia.
    Information on online gambling internet sites listed
    on this particular page is definitely transforming, because
    we just provide sites that get good testimonials. Each site offers some informative concerning the games accessible, deposit transaction alternatives, and alternative links.

    Collection of Situs Alternatif and Daftar Taruhan online Terbaik
    Playing on gambling websites is not completely clean, one of the problems usually through players is difficulty accessing typically the
    site where to perform due to site blocking. Therefore, the choice Site collects
    alternative links here which are very useful to be able to help gamblers
    in order to easily login plus daftar judi online. In addition, you avoid need
    to bother about the link alternatif judi that all of us provide, needless to say you can access that easily
    and regarding free.

Leave a Comment

Your email address will not be published. Required fields are marked *

*

Recipe Rating