Who needs chicken wings when you have these vegan spicy buffalo cauliflower “wings”?

The cauliflower is dipped in a delicious chickpea-coconut batter, then baked with organic hot sauce to make a “crispy on the outside but soft on the inside” appetizer that is sure to please.

Serve buffalo cauliflower wings with dairy-free cashew dipping sauce to cool down the heat.

buffalo cauliflower wings

Benefits of Buffalo Cauliflower Wings:

Cauliflower contains a variety of vitamins and minerals, and as a member of the cruciferous vegetable family, it aids the body’s natural detoxification process and provides cancer-protective benefits.

Chile Peppers contain capsaicin, a compound that has been found to support the metabolism, aid in fat burn, and even protect against certain cancers.


Here’s the recipe:

Gluten-Free Breaded Buffalo Cauliflower


GF Breaded Cauliflower

1 cup chickpea flour, ideally sprouted

1 cup unsweetened coconut milk from box, not can

16 oz. cauliflower

Buffalo Sauce

3 Tbsp. hot sauce

2 3/4 tsp. avocado oil or ghee

1/2 tsp. coconut aminos

1/2 tsp. apple cider vinegar

1/4 tsp. garlic powder

Cashew Dill Dipping Sauce

1/2 cup raw cashews soaked in filtered water at least 1 hour

2 Tbsp. extra-virgin olive oil

1 Tbsp. lemon juice

1 tsp. apple cider vinegar

1/2 tsp. dried dill

1/4 tsp. pink salt or more to taste


Preheat the oven to 400 degrees Fahrenheit.

In a medium bowl, whisk together the chickpea flour and coconut milk. Set aside to thicken for 10 minutes or so. Meanwhile, chop the cauliflower into 2 inch pieces and line a large baking sheet with parchment paper.

Next, dunk the cauliflower one piece at a time into the chickpea coconut batter to coat. If you have a flat whisk, use that to lift out the pieces and strain them off a little. Otherwise, use two forks, and place on the parchment-lined baking sheet. Repeat with remaining cauliflower pieces, leaving about an inch of space between the pieces.

Bake for 30 minutes until the coating just starts to become golden brown.

Meanwhile, make the buffalo sauce. If using avocado oil, simply add all ingredients to a bowl and whisk together with a fork until well-combined. If using ghee, in a small saucepan over medium heat, heat the ghee until it melts, then stir in the rest of the ingredients. Cook on low heat for 2-3 minutes. Set aside.

Make the cashew dipping sauce. Combine all ingredients in a bullet blender and blend until a thick and creamy consistency forms. You can thin it out, if desired, with a little extra water or oil, 1 teaspoon at a time.

When the cauliflower comes out of the oven, use a spatula to gently release them from the parchment paper, then brush the buffalo sauce over all of the pieces to coat all the sides. Return to the oven for another 5-7 minutes for a more pillow-y, dough-y crust, or 10 -15 minutes for a crispier crust.

Serve with the cashew dill dip.

Get the printable version (and a shopping list!) here.
If you like this, also try this amazing golden garlic bread with cashew basil pesto.


About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.

She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.

Check out her site, www.mariamarlowe.com, or follow her on  Instagram @MariaMarlowe and Facebook for more healthy recipes.