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Plate of buffalo cauliflower wings served with vegan cashew ranch and celery sticks.
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3.62 from 26 votes

Buffalo Cauliflower Wings

Looking for a healthy game day snack or appetizer? Try these buffalo cauliflower wings with a creamy homemade ranch dressing. They're baked instead of fried and perfectly crunchy and crisp on the outside.
Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Appetizer
Cuisine: American
Keyword: Buffalo Cauliflower Wings
Servings: 4
Calories: 136kcal

Ingredients

  • 1 large head cauliflower, chopped into small-to-medium sized florets
  • ½ cup all-purpose flour (gluten free 1:1 flour will work too)
  • ½ cup water
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ cup buffalo-style wing sauce (I used Primal Kitchen's Buffalo sauce)
  • celery chopped for serving

Cashew Ranch Dressing:

  • ½ cup raw cashews soaked 3-4 hours or overnight
  • ½ cup water
  • 2 teaspoons dried dill
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • pinch of black pepper

Instructions

  • Preheat oven to 450°F.
  • Cut cauliflower into small-to-medium florets and rinse if you haven't already. Pat to dry.
  • Add flour, water, garlic powder, paprika, salt and pepper into a large bowl. Stir to combine. Add cauliflower florets and toss to coat.
    Flour, paprika, garlic powder, salt and pepper in a bowl.
  • Line a baking sheet with parchment paper or spray with a cooking spray. Don't skip this step or the cauliflower will stick.
  • Spread coated cauliflower onto a baking sheet in a single layer with space in between each floret.
    Cauliflower wings on a baking sheet lined with parchment paper.
  • Bake for 25 minutes, tossing once at the 15 minute mark.
  • Remove pan from oven, add cauliflower florets back into same large mixing bowl and pour wing sauce over the cauliflower and toss to coat.
    Cauliflower florets in a bowl of spiced batter before being coated in the batter.
  • Spread cauliflower on baking pan again and bake for 12 more minutes, until the cauliflower starts to brown.
  • Set oven to broil and broil the cauliflower for 2-3 minutes or until they're looking crispy. Make sure to keep an eye on them so they don't burn!
  • While cauliflower is roasting, add soaked and drained cashews into a high powered blender or food processor with ½ cup water, dill, garlic powder, onion powder, salt and pepper. Blend until smooth.
    Blender with dill, spices, water and cashews.
  • Serve cauliflower wings with cashew dressing and celery.

Video

Notes

  • Old recipe: This recipe has been updated, if you want to make the old recipe, you'll replace the all-purpose flour with almond flour and add 2 Tablespoons of avocado oil to the mixture. The old recipe didn't have the paprika, salt and pepper but I feel like it's nice to have those seasonings. 
  • 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. Primal Kitchen's 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 ranch) | Calories: 136kcal | Carbohydrates: 19g | Protein: 4g | Fat: 12g | Saturated Fat: 2g | Sodium: 740mg | Potassium: 460mg | Fiber: 4g | Sugar: 3g