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Spicy Buffalo Cauliflower Wings

spicy buffalo cauliflower

I know what you're thinking. Cauliflower? Ugh, what's next, watermelon bacon? Is nothing sacred?

Ya'll - I love me some saucy game-day grub just as much as the next person, but between the saturated fat and sodium content alone we might as well call the traditional stuff what it really is. A heart-disease smorgasbord. And a delicious one, at that. 

Which is why its imperative that we arm ourselves with some healthy alternatives. And these bad things right here are the real MVP. 

Gluten-free, vegan, low in saturated fat and cancer-protective too.


Go hard in the paint today, boys. Lets get sauced.

Prep time: 10 miN

Bake time: 45 min

Total time: 55 min 

Makes 4 Spicy servings


  • 1 large head cauliflower

  • 1 cup water

  • 3/4 cup gluten-free all-purpose flour

  • 1 Tbsp garlic powder

  • 1 Tbsp onion powder

  • 1 tsp smoked paprika

  • pinch of salt & pepper

  • 3/4 cup Frank's Red Hot Sauce

  • 1/4 cup organic barbeque sauce

Optional: 1 Tbsp Miyoko's cultured vegan butter


Preheat oven to 450 degrees F and line a large baking tray with parchment paper. 


Wash and cut the cauliflower into bite-sized pieces.


In a large bowl, add the water, gluten-free flour, and the spices together - whisk to combine. 


Add the cauliflower bites into the bowl and toss to cover each bite in the batter well. Remove each piece of cauliflower from the bowl, tapping off the excess batter on the edge of the bowl before placing on the prepared baking sheet. Make sure the cauliflower pieces are not touching one another, as they stick together easily once they bake. 

spicy buffalo cauliflower recipe

Bake for 15 minutes. Then remove from the oven, flip the pieces over on the tray and bake for 10 more minutes, until golden brown. 

While the cauliflower pieces are roasting, prepare the sauce by melting the butter in a saucepan on the stove over medium heat. If omitting the vegan butter, skip this step. Add the hot sauce and barbecue sauce into the pan and stir to combine until heated. Remove from heat and set aside. 

Remove the cauliflower pieces from the oven, toss them into a large bowl and pour the sauce over them, tossing well until each piece is covered in the spicy sauce mixture. Place them back on the lined baking tray one last time, and toss them back into the oven for 15-20 minutes.

Remove, and serve with chopped celery and my protein-packed Vegan Hemp Seed Ranch, linked here, or your favorite store-bought alternative.



spicy buffalo cauliflower
spicy buffalo cauliflower making

Feel free to double or triple the recipe if you're serving for a larger crowd.


These are the PERFECT football season snack - especially for those looking to snack all game long without feeling that fifth-quarter bloat.

Store for up to 3 days in the fridge, and be sure to reheat in the toaster oven to get that crisp-factor back in action. 

For more disease-fighting & drool-worthy 

meal ideas, check out my other plant-powered recipes here:  

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