Crispy Baked Cauliflower Buffalo Wings: A Spicy & Crunchy Plant-Based Delight

These crispy, spicy cauliflower buffalo wings are perfect for game nights, parties, or a satisfying plant-based snack. With a light, crispy coating and bold buffalo sauce, they’re a delicious alternative to traditional wings—without any frying!

• Total Time: 40 minutes
• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Servings: 4

Ingredients

For the Cauliflower Wings:

1. 1 medium head of cauliflower, cut into florets
2. ¾ cup (90 g) almond flour or gluten-free flour
3. ¾ cup (180 ml) unsweetened plant-based milk (almond, cashew, or coconut)
4. 1 tsp garlic powder
5. ½ tsp smoked paprika
6. ½ tsp sea salt
7. ¼ tsp black pepper

For the Buffalo Sauce:

• ½ cup (120 ml) hot sauce (like Frank’s RedHot)
• 2 tbsp coconut oil or olive oil
• 1 tbsp maple syrup (for balance)
• ½ tsp garlic powder

For Serving:

1. ½ cup vegan ranch or tahini dressing
2. Fresh parsley or chives, chopped

Optional Additions:

• ½ tsp cayenne (for extra heat)
• 1 tbsp nutritional yeast (for a cheesy flavor)
• 1 tbsp lemon juice (for brightness)

Substitutions:

• Nut-free: Use oat flour instead of almond flour.
• Extra crispy: Add 2 tbsp cornstarch to the batter.
• Mild version: Use a BBQ or sweet chili sauce instead of buffalo sauce.

Step-by-Step Instructions

1. Preheat & Prepare:
   • Preheat oven to 220°C (425°F).
   • Line a baking sheet with parchment paper.
2. Make the Batter:
   • In a bowl, whisk together flour, plant-based milk, garlic powder, smoked paprika, salt, and black pepper.
3. Coat the Cauliflower:
   • Dip cauliflower florets into the batter, coating evenly.
   • Arrange on the baking sheet, making sure they don’t touch.
4. Bake Until Crispy:
   • Bake for 20 minutes, flipping halfway through.
5. Prepare the Buffalo Sauce:
   • In a small saucepan, warm hot sauce, coconut oil, maple syrup, and garlic powder over low heat.
6. Toss & Bake Again:
   • Remove cauliflower from the oven and toss with buffalo sauce.
   • Return to the oven for 10 more minutes, until crispy.
7. Serve & Enjoy:
   • Garnish with fresh parsley or chives and serve with vegan ranch dressing.

Nutritional Information (Per Serving)

• Calories: 190
• Protein: 5 g
• Fats: 9 g
• Carbohydrates: 22 g
• Fiber: 4 g
• Sugar: 4 g

Vitamins & Benefits

• Cauliflower: Rich in fiber and antioxidants.
• Buffalo Sauce: A metabolism-boosting spicy kick.
• Almond Flour: A great source of healthy fats and vitamin E.

Did you know? Buffalo wings were first created in 1964 in Buffalo, New York—but this plant-based version is just as delicious!

Storage Tips

• Refrigeration: Store in an airtight container for up to 3 days.
• Reheating: Bake at 200°C (400°F) for 10 minutes to keep them crispy.
• Freezing: Not recommended, as cauliflower may become soggy.

FAQ

❓ Can I make these ahead of time?
✔️ Yes! Bake them once, store, then reheat and toss with buffalo sauce before serving.

❓ What dipping sauces pair well with this?
✔️ Try with vegan ranch, tahini dressing, or avocado lime sauce.

❓ Can I air fry these instead of baking?
✔️ Yes! Air fry at 200°C (400°F) for 15–18 minutes, shaking halfway through.