Buffalo Cauliflower Wings Recipe: The Perfect Plant-Based Game Day Snack

Nutritional Information Table

Nutrient Amount Per Serving
Calories 150 kcal
Protein 4g
Carbohydrates 20g
Fat 6g
Saturated Fat 1g
Sodium 800mg
Potassium 300mg
Fiber 3g
Sugar 4g
Vitamin A 100 IU
Vitamin C 50mg
Calcium 40mg
Iron 1mg
  • Difficulty: Easy
Servings: 4 yield(s)
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
Ingredients
    Buffalo Cauliflower Wings Recipe Ingredients
  • 1 large head of cauliflower
  • 1 cup flour (all-purpose)
  • 1 cup water
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp salt
  • 1 cup buffalo sauce
  • 2 tbsp olive oil
    • Homemade Buffalo Sauce Recipe Ingredients
  • 1 cup hot sauce (such as Frank's RedHot)
  • 1/4 cup butter (unsalted, melted)
  • 1 tbsp white vinegar
  • 1 tsp garlic powder
  • 1/4 tsp cayenne pepper (optional, for extra heat)
  • Salt (to taste)
Instructions
    Steps for Buffalo Cauliflower Wings - Baked Version
  1. Preheat the Oven: Preheat your oven to 450°F (230°C). Line a baking sheet with parchment paper.
  2. Prepare the Batter: In a large bowl, mix together the flour, water, garlic powder, onion powder, and salt until smooth.
  3. Coat the Cauliflower: Dip each cauliflower floret into the batter, making sure it's fully coated. Place the coated florets on the prepared baking sheet.
  4. Bake: Bake the cauliflower for 20-25 minutes, flipping halfway through, until they are golden and crispy.
  5. Prepare the Sauce: In a separate bowl, mix together the buffalo sauce and olive oil.
  6. Toss and Bake Again: Remove the cauliflower from the oven and toss them in the buffalo sauce mixture. Return them to the oven and bake for another 10 minutes.
  7. Serve: Serve your Buffalo Cauliflower Wings hot, with vegan ranch or blue cheese dip if desired.
    8. Steps for Buffalo Cauliflower Wings - Pan-Fried Version
  8. Prepare the Cauliflower: Follow the same steps for battering the cauliflower.
  9. Heat Oil: Heat about 1/2 inch of vegetable oil in a skillet over medium-high heat.
  10. Fry: Carefully place the battered cauliflower in the hot oil. Fry until golden brown, about 3-4 minutes per side.
  11. Drain: Remove the cauliflower from the skillet and drain on paper towels.
  12. Toss in Sauce: Toss the fried cauliflower in the Buffalo sauce and serve immediately.
    13. Steps for Buffalo Sauce
  13. Combine Ingredients: In a saucepan, combine the hot sauce, melted butter, white vinegar, garlic powder, and cayenne pepper.
  14. Simmer: Bring the mixture to a simmer over low heat.
  15. Stir: Stir continuously for about 5 minutes until the sauce thickens slightly.
  16. Season: Add salt to taste.
  17. Cool: Remove from heat and let it cool before using.