Buffalo Cauliflower Wings

Looking for a healthy game day snack? Try these buffalo cauliflower wings with a creamy cashew dressing. They’re absolutely delicious and easy to whip up. Vegan + gluten-free.

Football season is here, which means fantasy teams, game day parties and snacks galore. My favorite game day snack is chips and guac (my healthy guacamole is the best), but everyone else seems to love wings. I’ve honestly never been a huge fan of wings (I don’t like eating things off the bone), but as soon as I saw the idea for buffalo cauliflower wings I knew I had to try them. Anything that involves cauliflower? Count me in!

Looking for a healthy game day snack? Try these buffalo cauliflower wings with a creamy cashew dressing. They’re absolutely delicious and easy to whip up. Vegan + gluten-free.

So when I finally got around to testing a cauliflower wing recipe and guess what? They’re just as good as I imagined and way more appealing to me than regular wings. Maria and I both loved the cauliflower wings, but I figured I needed to test them on guys so yesterday I made another batch for Isaac and his brother, just to be sure they’re dude-approved. Rest assured, the guys ate these without hesitation and gave them a solid two thumbs up! 

Looking for a healthy game day snack? Try these buffalo cauliflower wings with a creamy cashew dressing. They’re absolutely delicious and easy to whip up. Vegan + gluten-free.

What You Need:

  • cauliflower – I like to buy a whole head of cauliflower and chop into florets but you can buy pre-chopped if you’re running short on time. 
  • almond flour
  • avocado oil  – a great oil for high heat cooking and baking!
  • garlic powder
  • buffalo style wing sauce – I love Steve’s Paleogoods Paleo Chef Wing Sauce, which is gluten-free and refined sugar free and definitely my first choice if you can find it. Tesssemae’s Hot Buffalo Sauce is another brand I would recommend. If you want to try a homemade version, this one is vegan and looks great. If you’re in a pinch, Frank’s Red Hot Wing Sauce also works and is still vegan, just isn’t as clean.
  • celery – for serving of course! 

Vegan + Gluten-Free Cauliflower Wings // Perfect for Game Day

Vegan Ranch Dressing

Besides the actual buffalo cauliflower wings, you have to have a dipping sauce, amiright?! This vegan ranch dressing is crazy delicious and super simple to throw together! The most important thing is to soak your cashews at least 3-4 hours or overnight. Then you just blend with water and dried spices (dill, garlic and onion powder with salt and pepper). Voila! You have the creamiest, homemade ranch you’ve ever tasted. 

Like This Recipe? Here Are More Delicious Finger Food Recipes to Try:

If you make these buffalo cauliflower wings, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

Buffalo cauliflower wings with dressing and celery sticks on a white tray.

Buffalo Cauliflower Wings

Brittany Mullins
Looking for a healthy game day snack? Try these buffalo cauliflower wings with a creamy cashew dressing. They’re absolutely delicious and easy to whip up. 
5 from 1 vote
Prep Time 10 mins
Cook Time 40 mins
Course Appetizer
Cuisine American
Servings 4
Calories 213 kcal

Ingredients
  

  • 1 medium head cauliflower chopped into bite-size florets
  • 1/2 cup almond flour
  • 1/2 cup water
  • 2 Tablespoons avocado oil
  • 1 teaspoon garlic powder
  • 3/4 cup buffalo style wing sauce*
  • celery chopped for serving

Cashew Ranch Dressing:

  • 1/2 cup raw cashews soaked 3-4 hours or overnight
  • 1/2 cup water
  • 2 teaspoons dried dill
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon sea salt
  • pinch of black pepper

Instructions
 

  • Preheat oven to 450°F.
  • Add almond flour, water, oil and garlic powder into a large bowl. Stir to combine. Add cauliflower florets and toss to coat.
  • Spread coating cauliflower onto a baking sheet lined with parchment or sprayed with cooking spray. Don't skip this step or the cauliflower will stick.
  • Bake for 30 minutes, tossing once at the 15 minute mark.
  • Remove pan from oven, pour wing sauce over the cauliflower and toss to coat. Set oven to broil and broil cauliflower for 5-7 minutes.
  • While cauliflower is roasting, add soaked and drained cashews into a high powered blender or food processor with 1/2 cup water, dill, garlic powder, onion powder, salt and pepper. Blend until smooth.
  • Serve cauliflower wings with cashew dressing and celery.

Notes

* For the wing sauce, I used Steve's Paleogoods Paleo Chef Wing Sauce, which is gluten-free and refined sugar free and definitely my first choice if you can find it. Tesssemae's Hot Buffalo Sauce is another brand I would recommend. If you want to try a homemade version, this one is vegan and looks great. If you're in a pinch, Frank's Red Hot Wing Sauce also works and is still vegan, just isn't as clean.

Nutrition

Serving: 1cup cauliflower (without dressing)Calories: 213kcalCarbohydrates: 17gProtein: 6gFat: 14gSaturated Fat: 1gFiber: 5gSugar: 7g
Keyword Buffalo Cauliflower Wings
Tried this recipe?Let us know how it was!
Looking for a healthy and delicious game day snack? Try these roasted cauliflower wings… aka roasted cauliflower buffalo bites with a creamy cashew dressing. Plus, they’re absolutely delicious and easy to whip up. Vegan + gluten-free.
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Recipe Rating




    25 comments
    1. Sera
      October 8, 2020 AT 7:20 pm

      hmmm… looks so yummy.. thanks for the recipe

    2. Jeff
      February 21, 2020 AT 3:16 pm

      These look delicious and I’ll be trying them tonight! I just want to be clear on the nutrition. The recipe yield 4 1 cup servings (4 cups)? So ~860 calories total (without dressing). Or, how much is a cup cauliflower in grams or florets (I’m always flummoxed by measuring cauliflower by the cup!). Thanks!

      1. Brittany Mullins
        February 23, 2020 AT 2:24 pm

        Hey Jeff! Did you end up making these? How’d they turn out for you? And that’s correct the recipe should yield about 4 cups. 1 cup is 128 grams.

    3. Michelle
      January 4, 2020 AT 5:36 pm

      Excited to make these! May I substitute melted grass fed butter for the avocado oil?

      1. Brittany Mullins
        January 6, 2020 AT 12:35 pm

        Hey Michelle – Yes, butter should work just fine instead of the avocado oil. 🙂

    4. Amber
      August 12, 2019 AT 3:28 am

      Are you supposed to bake them for 15 minutes, flip and bake them another 15?

      Then remove them to coat them in the sauce and then broil them?

      My cauliflower turned out mushy. What am I doing wrong?

      1. Brittany Mullins
        August 12, 2019 AT 9:22 am

        Yes! That’s what you’re supposed to do. What did you do?

    5. Matt
      January 15, 2018 AT 10:38 pm

      Hey there, was wondering what the beer was in the top photo

      1. Brittany Mullins
        January 15, 2018 AT 10:46 pm

        There are three beers. They’re all from The Veil Brewing Company, a local brewery here in Richmond, VA. 🙂

Parchment paper lined with protein balls.

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