Cauliflower Buffalo Wings (Vegan & Gluten free)

Buffalo Cauliflower Wings

Course: Appetizer
Cuisine: American
Keyword: appetizer, cauliflower
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: 187 kcal
Author: Megan Gilmore

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!



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


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

  2. 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. 

  3. 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

  1. 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. 

  2. 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.

Recipe Notes

Reprinted with permission from Simple Green Meals, by Jen Hansard