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. 

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

Buffalo Cauliflower Wings


  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4
  • Diet: Vegan

Description

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. 


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 34 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

  1. Preheat oven to 450°F.
  2. Add almond flour, water, oil and garlic powder into a large bowl. Stir to combine. Add cauliflower florets and toss to coat.
  3. 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.
  4. Bake for 30 minutes, tossing once at the 15 minute mark.
  5. 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.
  6. 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.
  7. 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.

  • Category: Appetizer
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup cauliflower (without dressing)
  • Calories: 213kcal
  • Sugar: 7g
  • Fat: 14g
  • Saturated Fat: 1g
  • Carbohydrates: 17g
  • Fiber: 5g
  • Protein: 6g

Keywords: Buffalo Cauliflower Wings

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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    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. 🙂

    6. Jacqueline
      January 5, 2018 AT 6:21 pm

      Absolutely loved this dish. My husband added chil sesame oil to the dressing and pow it is amazing.

    7. Kent
      December 17, 2017 AT 5:04 pm

      I made these and followed the recipes exactly. They turned out delicious and everybody loved them.

    8. Lauren
      September 28, 2017 AT 3:22 pm

      SOunds so good!! Any substitute ideas for almond flour?

      1. Brittany Mullins
        September 28, 2017 AT 4:43 pm

        You can use another flour if you’d like! Let me know how it turns out.

    9. Kathryn Figueroa
      September 22, 2017 AT 11:58 am

      I don’t understand why you say that Frank’s Red Hot Wind Sance isn’t as clean?

      1. Brittany Mullins
        September 22, 2017 AT 3:54 pm

        Hi Kathryn. Here’s the ingredient list for the wing sauce: Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Natural Flavor, Xanthan Gum, Natural Butter Type Flavor And Garlic Powder.

        The reason I say it’s not as clean is because it uses canola oil and some ingredients that aren’t very descriptive like the “natural flavor” and “natural butter type flavor.” I’m not 100% sure what those “natural” ingredients are and “natural butter type flavor” just seems kind of odd to me. That said, I used the Frank’s Red Hot Wing Sauce for one test of this recipe and it worked great. 🙂

    10. Stephanie
      September 16, 2017 AT 11:26 pm

      Yum! Can’t wait to try these! Thanks!

    11. Bri
      September 14, 2017 AT 9:35 am

      Yum thanks for posting!

    12. ReaderRita
      September 12, 2017 AT 12:15 am

      Am I missing the Buffalo Wing Sauce recipe? There’s an asterisk, but I can’t find the footnote that would lead there. Please tell me I’m not goofy…
      Please post that recipe, as we’re counting on you to give us a healthy version of Buffalo Sauce! (please lead us away from the half a cup of butter, lol!)

      1. Brittany Mullins
        September 12, 2017 AT 11:30 am

        Hi Rita! Thank you so much for pointing this out! The notes section wasn’t showing up. I added them to the recipe. 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. I found it at Whole Foods in the condiment section. 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.

    13. Chelsea @ Healthy Fabulous Life
      September 11, 2017 AT 4:55 pm

      These look delicious! I know what I’m bringing to my work potluck this week!!

      1. Brittany Mullins
        September 12, 2017 AT 11:49 am

        Yay!!!!! Everyone will love these.

    14. Juliette | Namastay Traveling
      September 11, 2017 AT 11:26 am

      I’ve been searching for a healthy snack for tailgate season that the crowd will still love! This looks like the perfect balance of health food and football goodies. Yum!

      1. Brittany Mullins
        September 12, 2017 AT 11:49 am

        Yass! Definitely the perfect balance. 🙂

    15. genie
      September 11, 2017 AT 10:58 am

      Love the wing idea! The cashew dressing looks escpecially good.

      1. Brittany Mullins
        September 12, 2017 AT 11:33 am

        Thanks Genie!! The ranch cashew dressing is so good. Even if you don’t try the wings definitely make the dressing.

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