Cauliflower Buffalo Wings (Vegan & Gluten-free)

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These Cauliflower Buffalo Wings have the spicy-hot flavor of classic buffalo chicken wings, with a plant-based twist. They are almost irresistible when served with this creamy cashew ranch dipping sauce.

Cauliflower Buffalo Wings (Vegan & Gluten free)

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This recipe comes from my friend Jen Hansard’s new book, Simple Green Meals. (Check out the giveaway below to win a free copy!)

simple green meals book

It’s loaded with 100+ plant-powered meals, like Thai Lettuce Wraps, Austinite BBQ Tacos, and Sweet Potato “Nachos.” I love Jen’s overall eating philosophy, because it’s similar to mine. We both agree that when it comes to eating better, there’s no need to change everything overnight. Instead, it’s better to focus on small changes, like including vegetables in every meal you eat. These cauliflower buffalo wings are a delicious way to ease into it!

How to Make Cauliflower Buffalo Wings

Making cauliflower buffalo wings is surprisingly easy. All you have to do is dip the cauliflower in a simple batter, bake them in a oven (no deep frying required!), then coat them in hot sauce and bake again.

how to make buffalo caulifllower wings

I used Bob’s Red Mill 1-to-1 flour, to keep this recipe gluten-free, but I imagine whole wheat or all purpose flour would work similarly. When you mix the flour with water, garlic powder and salt, you get a thick batter that easily sticks to the cauliflower for baking.

After 15 minutes of baking, you can dip the coated cauliflower in your favorite hot sauce and bake it again until the breading is lightly crisp, and the cauliflower is tender.

cauliflower bites in hot sauce

Vegan Ranch Dipping Sauce

While the cauliflower is baking to perfection, you have plenty of time to whip up an easy cashew ranch dip. If you have time to soak your cashews ahead of time, that should help them break down in your blender, and digest a little easier. I’m usually in such a rush to eat that I skip the soaking process and add a couple extra tablespoons of water to my blender to compensate for the lack of soaking when a recipe calls for it. (In that case, skip the extra 2 teaspoons of lemon juice or your ranch will be too tart.)

cashew ranch dipping sauce

What I love about making your own dressings and dips is that you can taste the mixture as you go– so feel free to adjust the seasoning to your liking. When you dip the spicy buffalo cauliflower wings into the creamy ranch dressing, they are downright addictive! Be sure to serve them with some sliced veggies, like carrots and celery, to help your mouth cool off, too.

Cauliflower Buffalo Wings (Vegan & Gluten free)
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4.75 from 31 votes

Buffalo Cauliflower Wings

Starch |  Gluten-free, Dairy-free, Soy-free, Egg-free, Nut-free, Vegan
These Buffalo Cauliflower Wings have the spicy-hot flavor of classic chicken wings, but this plant-powered version is naturally gluten-free and vegan. They are addictive when served with the creamy cashew ranch dipping sauce!
Course Appetizer
Cuisine American
Keyword appetizer, cauliflower
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4
Calories 187kcal


Cauliflower Wings

  • 1/2 cup gluten-free flour
  • 1/2 cup water
  • 1 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1 head cauliflower , cut into florets
  • 1 teaspoon virgin coconut oil , melted
  • 2/3 cup Frank's Red Hot Sauce

Cashew Ranch Dipping Sauce (makes 1/2 cup)

  • 1/2 cup cashews
  • 4 teaspoons lemon juice
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon dried dill (or 1/2 teaspoon fresh)
  • salt & black pepper


  • Preheat the oven to 450°F. Line a rimmed baking sheet with parchment paper. 

  • In a large mixing bowl, combine the flour, water, garlic powder, and salt. Whisk until smooth and well combined. Dip the cauliflower pieces in the batter, making sure each piece is well coated, and arrange on the prepared baking sheet. Bake for 15 minutes, turning the pieces over halfway through the baking time. 

  • Meanwhile, in another large bowl, stir together the oil and hot sauce. When the cauliflower is done, transfer the pieces to the bowl with the sauce and toss well. Place the coated cauliflower back on the baking sheet and bake for 25 minutes, or until crispy. Let cool slightly. Serve the cauliflower with dipping sauce. 

Cashew Ranch Dipping Sauce

  • Place the cashews in a medium bowl. Pour 2 teaspoons of the lemon juice over the top. Add enough water to cover by a few inches. Let soak 2 hours, then drain and rinse well. 

  • In a food processor, combine the cashews, 1⁄4 cup water, dill weed, garlic powder, paprika, the remaining 2 teaspoons lemon juice, and salt and pepper to taste. Process until smooth and creamy. Scrape down the sides as needed. Store in the refrigerator until ready to use.


Reprinted with permission from Simple Green Meals, by Jen Hansard


Calories: 187kcal | Carbohydrates: 23g | Protein: 7g | Fat: 9g | Saturated Fat: 2g | Sodium: 1564mg | Potassium: 545mg | Fiber: 5g | Sugar: 4g | Vitamin C: 71.2mg | Calcium: 48mg | Iron: 2.2mg
Per Serving (including the ranch): Calories: 187, Fat: 9, Carbohydrate: 23g, Fiber: 5g, Protein: 7g

Recipe Notes:

  • I don’t recommend swapping out the gluten-free flour in this recipe for almond or coconut flour, unless you’re willing to add an egg to the mixture, too. There will definitely be some experimentation needed!
  • For a nut-free dip, try the tahini dressing from my Make-Ahead Lunch Bowls recipe.

Cookbook Giveaway

To celebrate her new book, Jen has told me I can giveaway a copy to one of my readers!

To enter the giveaway, simply leave a comment below letting me know a recipe you’d like to see here on my blog next. (It can be plant-based or not.) I’ll pick a winner one week from today– Tuesday, Sept 18th at 11:59pm PST.

*This particular giveaway is open to US readers only, 18 years and older. 

I hope you’ll enjoy this recipe, and good luck with the giveaway!

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I would love to see a healthy pizza recipe!

Wendy B

These sounds great! I have some cauliflower leftover from your tikka masala recipe. This is the perfect solution for what to do with it. I would love to see another muffin for bar recipe!


This looks delicious!

Melissa fitz

Ever since my ND recommended you to me about 3 years ago we’ve been following and continue nourishing my family with your delicious and nutritious meals, snacks & desserts! my husband can’t wait to try out these cauliflower wings during football season! Thank you!

Melissa Fitz

Ah! I pushed posted comment before I wrote about a recipe I wish to see. Any type of crisp (Apple, cherry, peach, etc) we love this dessert during fall and would love to see how you create a healthier version!


I would love to see a “creamy” soup recipe


Looks amazing.

Jessica Erler

I love cauliflower buffalo wings! A recipe idea would be something with butternut squash! I have two large ones sitting on my counter!


I’d love to see more tailgate foods reinvented! I struggle getting my husband to get away from ordering pizza!


I would love a veggie based jicama taco recipe…with the jicama as the taco shell. Yummm!


Hi Megan, I love your recipes and cookbooks. I’m so looking forward to the new one coming out next month. Thank you.

I have a question regarding the Frank’s hot sauce. The ingredients say it has natural butter type flavour. Would that still be considered dairy free? I have a dairy allergy and haven’t purchased it in a long while because it lists butter in the ingredients. If you have any insight, that would be lovely. Thank you!

    Megan Gilmore

    Hi Tammy! I bought the “original” flavor yesterday, and it doesn’t have that on the ingredient list. Mine just says: Aged cayenne peppers, distilled vinegar, water, salt, and garlic powder. Hope that helps!


      Thanks, Megan!


Have wanted to try more plant based recipes. This book would be great.


    This cauliflower bites turned out AMAZING. My meat-eating dad even gave them a huge thumbs up. I used chickpea flour and only needed to bake them for 10 mins, tossed in hot sauce, and then another 10 minutes. I will definitely be making these again.


Sounds delish! I’m currently off bits for my baby. Maybe a white bean could make a similar dip…I’ll try to test it soon! I recently used the white bean sauce from your lasagne as a replacement for cream cheese in an enchilada filling. Worked great!!


Mmm these sound delicious!

Donna Gunlund

I would like to see a plant based lasagna or enchilada recipe that is delicious and a meat eater will drool over.


All of your recipes that I have made have been delicious! I’ve even brought several to potlucks at work! I made your peanut butter pie and placed wax paper between each slice and no one would eat it because they said it looked too fancy. Guess that’s a good thing?! My husband was happy though! I brought it home and it got devoured!
I would love to see a vegan pumpkin pie cheesecake recipe ☺


I’d love to see a gluten free plant-based taco recipe!
I love Jen and SGS! I have her smoothie cookbook and it has helped to change the way our family gets in our greens! I’d love to add this cookbook to our collection.


Awesome! I preordered Simple Green Meals ages ago (just like I preordered The Fresh & Healthy Instant Pot Cookbook!), and I can’t wait for it to arrive today or tomorrow. I’d love to win an extra copy to give to a sweet co-worker who’s always interested in how and what I eat. Thanks for the chance!


These look delicious!


Anything nut- free. My son’s school went nut-free and whole food lunches are challenging me. Please and thank you!


Looks good! I bet other hot sauces would work as well, right? Maybe a chipotle one?

Donna brown

I am always looking for great cookbooks that make healthy taste yummy!! Also, to be able to help clients win in their new healing journey!


I can’t wait to try this recipe!


I’d love to see ideas for easy healthy kids(and moms) meals! My preschooler can only have non meat no nut foods.
Also plant based dinners that will satisfy meat eater 🙂


I want to run to the store and make these for dinner!

Valerie ring

Can’t wait to try this! Your recipes are my favorite! I have a boat load of allergies and sensitivities so i am so grateful for them! My husband made your kids birthday cake recipe for my birthday and we did coconut cream for the frosting and it was so amazing! Anyways…thanks for all of your yummy hrs work! ◡̈

Erin long

Well I would have said a no tomato/nightshade marinara sauce but you just posted one in your Insta story. Perfect timing! So maybe a breakfast that isn’t a smoothie and doesn’t have eggs? Ha. Thanks for great recipes that my family LOVES.


Would love to see a vegan loaf like a meat loaf recipe!


I would love to see an easy weeknight soup something with leeks 😁

Karen Bewerunge

Sweet potato and veggie stew


Vegan calif lower nachos with walnut taco meat.


Cannot wait to try these!! Yummy 😋

Alexis Meschi

I’d love to see gluten or grain free baking in the instant pot. That really intriqgues me!


I’ll be making these tomorrow. I would love to see a chicken tortilla soup!


I love anything comforting, healthy and easy/quick dinner! One pot meal would be great! Love Indian food!!

Victoria J

I would like to see recipes for nut free vegan soft pretzels. I’m always craving these lol. Also on the go but free kid snacks.


Can’t wait to try this! There was a restaurant in Berkeley that was selling this and everyone, meat eater or not loved them! Can’t wait to make them for football this Thursday!

And for the giveaway:
More gf donut recipes would be awesome! Plus some good fall smoothies!

Roxana Calderon

I would love to see a healthy pancake/waffle recipe.


Looks delicious! I make a similar version with almond flour but I don’t bake them a second time – I’ll have to try it!


Love it! ❤


So excited to try these! Was just talking to a friend about finding a recipe just like this! 😂

He-sook chong

Any recipe to prepare flavorful vegetable side dishes.


These look so yummy! I’m wondering if you think the same batter would work for onion rings?

I’d love to see more nut free, egg free recipes that are still nutrient dense. Maybe something fun like pumpkin or apple cider donuts?

Excited to see what this new cookbook has to offer!


These look delicious! I LOVE buffalo cauliflower! Can’t wait to try it out

Danielle Blue

These wings look so 👏good👏!

I would love to see a recipe similar to/another take on shepherd’s pie. It’s sooo good in the fall. Would be awesome if it could also be an instant pot recipe.

    Megan Gilmore

    There’s a recipe for that in my new Instant Pot Cookbook! It’s SO good, and the topping and filling are made all at the same time in the same pot.

      Danielle Blue

      Awesome! I cannot wait ☺️


As always, yummy! Looks very delicious. I would love to see dessert recipes like more ice cream and muffins. A big fan and have cooked many recipes from your first cookbook 🙂


Packable lunch recipes please!


Id love to see a recipe for spanikopita! Its one of my favorite greek foods.

    diane walker

    These look great, and I can’t wait to try them. I would love to see more seasonal fall recipes.


Instant Pot oat milk yogurt, please! Every attempt I’ve made has been mediocre at best! Needs your expertise, for sure!


Hi Megan, I came across your site a few days ago. Your recipes look great AND healthy!

Tonight I made your Creole Cauliflower Rice Jambalaya. My family loved it! 😄

I can’t wait to make the Buffalo Cauliflower Wings with Vegan Ranch.

I’d love to see some healthy protein bars made with plant based protein powder.

Thanks for all the great looking recipes on your site, I know I’ll be trying a lot of them!

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