Cauliflower Buffalo Wings

So, I recently brought these Cauliflower Buffalo Wings as side dish to a friends Christmas party. Yesterday, I received a text saying that her and others were craving these and needed the recipe ASAP. I was so thrilled, I said that I would put it on my blog immediately! So, friends, this recipe is even meat-lover approved. Yay!

Buffalo wings are traditionally a dish that is fatty, unhealthy, and lacking in nutrition. However, when made with cauliflower, they transform into a crazy delicious meal that is healthy and full of good-for-you ingredients! I know... it's pretty amazing stuff. 🙂

Here's some benefits of Cauliflower you may not be aware of:

  • High in Vitamin C - Just one serving accounts for 77% of your daily vitamin C intake.
  • Cancer Fighting - Cauliflower contains sulforaphane; a compound found in cruciferous vegetables that has been proven to kill cancer stem cells and slow down tumor growth. 
  • Improves Cognition - With the powerful nutrient, choline, cauliflower has been shown to boost overall brain health. Studies show not only a boost in cognitive function, but also improved learning and memory.
Cauliflower Buffalo Wings
Serves 6
A healthy meat-free alternative to traditional wings, but with the same incredible and mouth-watering flavor!
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
295 calories
44 g
14 g
9 g
11 g
5 g
240 g
127 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 295
Calories from Fat 82
% Daily Value *
Total Fat 9g
Saturated Fat 5g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 14mg
Sodium 127mg
Total Carbohydrates 44g
Dietary Fiber 6g
Sugars 3g
Protein 11g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 large head of cauliflower
  2. 1 cup non-dairy milk, unsweetened (homemade almond milk recipe)
  3. 1 cup oats, ground into a flour
  4. 3 tsp garlic powder
  5. 3/4 - 1 cup franks hot sauce
  6. 2 tbsp vegan butter (e.g. earth balance)
  1. Preheat oven to 450 degrees. Then, grease a large baking pan, preferably glass, with coconut oil or a little earth balance. Set aside.
  2. In a large bowl add flour, non-dairy milk, and garlic powder. Mix until well combined; the consistency should be thick.
  3. Submerge your cauliflower into the batter, and mix until they are all fully covered.
  4. Place the batter covered cauliflower (and extra batter, if any) into your greased baking dish and bake for 20 minutes. Make sure the dish is large enough so that the cauliflower is not sitting on top of each other. Use a second dish if necessary.
  5. While the cauliflower if baking, heat up the hot sauce and butter in a saucepan. Once the butter has melted, pour the sauce into the large bowl that used to contain the batter.
  6. Once the cauliflower if done baking, pour it into the large bowl and cover with the hot sauce mixture, then return the cauliflower back into the baking pan and bake for an additional 5-10 minutes, or until the tips of cauliflower begin to brown.
  7. Serve with vegan blue cheese (recipe coming soon) and enjoy.
Adapted from Thais Marchese
Adapted from Thais Marchese
Happy Body Kitchen

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About the author

Sommer Chaka is a certified holistic nutritionist. She believes that by consuming a whole foods plant based diet, you can prevent, cure, and even reverse some of our most deadly diseases like cancer and heart disease.

She has a passion for food and helps teach others how to create flavor-packed meals that are quick and simple. Allowing you to create a happy healthy lifestyle and reach your goals.

She is available for consultations. Contact her at (832) 414-6362.