January 14, 2013
Cauliflower Buffalo Wings

buffalo cauliflower wing

Buffalo wings. Synonymous with beer, football, and lazy Sundays.

Ever since BL and I started dating, Sundays from September through January are reserved for bar food and hours of endless football.


Besides Nachos, Buffalo Wings are one of BL’s favorite foods. Since going vegetarian, I know he has missed wings the most. I’ve tried replicating the flavor in my buffalo chix salad, but I know it’s just not the same.

There’s just something about dipping a hunk of buffalo sauce into creamy, cool ranch dressing! I’ve never gotten the appeal of buffalo wings, but I totally understand the obsession with the sauce. I loved these nuggets and will definitely be making them for Super Bowl. In fact, at the end of the day, I think I ate more of these than BL did!

Whether you are vegetarian or not, these are the perfect solution to traditional wings, but much healthier and lower in both calories and fat. You could eat the entire recipe for the same about of calories in 6 regular wings! What’s not to love about that?


First, chop a head of cauliflower into bite size pieces. You want them big enough to be able to pick up and eat in one bite.

cauliflower buffalo wings

Mix together 1 cup all-purpose, whole wheat or gluten free flour of your choice with 1 cup unflavored non-dairy milk. I used 1 cup whole wheat flour with 1 cup unsweetened almond milk. Add 2 tsp. garlic powder & 1 tsp. onion powder.  Whisk to combine.

If you want a more traditional, greasier wing, try frying them in a tempura batter and covering with buffalo sauce.


Dip each piece of cauliflower into the batter, making sure each piece is thoroughly coated. Preheat the oven to 450°F. Bake for 15 minutes.


Remove from oven. Mix 3/4 cup buffalo hot sauce with 1 tbsp. melted butter. Dip each piece of cauliflower into the buffalo mix. Return to the baking sheet and cook another 5 minutes.


Remove from oven and drizzle with remaining sauce. Serve with your favorite dressing and celery sticks!


Cauliflower Buffalo Wings

  • Author: Alex


This vegetarian twist is healthier and lower in calories and fat than the classic buffalo wings recipe and it’s delicious, too!

  • Author: Alex
  • Author: Alex


  • 1 cup unsweetened almond milk
  • 1 cup flour
  • 2 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 head cauliflower
  • 3/4 cup buffalo sauce
  • 1 tbsp. butter, melted


  1. Preheat oven to 450 F
  2. Combine flour and milk together. Whisk until no lumps are left. Add garlic and onion powder.
  3. Cut cauliflower into bite size pieces.
  4. Dip each piece into the flour batter.
  5. Place onto a baking sheet and cook for 15 minutes.
  6. Combine buffalo sauce with melted butter.
  7. Dip each piece into the buffalo sauce. Place back onto the baking sheet and cook for 5 more minutes.
  8. Drizzle with remaining sauce and serve.

did you make this?

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What snacks are you serving for Superbowl?


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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

  1. What a nice creative idea and easy recipe. Gotta try. Oh, by the way, not sure if you realize it or not, but in every page of your site, on the top left side, you have a link that goes nowhere…not sure if it is spam or what….

    • Thanks M! Yes, I know there is spam there but I have no idea how to get rid of it! If you have any ideas, I’d love to hear them 🙂

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