Cauliflower Buffalo Wings – Vegan & Low Fat

 

Cauliflower Buffalo Wings - Vegan

Cauliflower Buffalo Wings - Vegan

 

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Cauliflower Buffalo Wings - Vegan

Buffalo wings, the perfect appetizer and spicy snack! One thing I missed a lot when I went vegan was these babies but guess what? We found an easy, oil free way to make them so that you can eat to your hearts content and no harm to animals was caused in the process.

Cauliflower Buffalo Wings – Vegan

Cauliflower Buffalo Wings - Vegan

By Hannah Howlett

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Published : January 26th 2017

Description : Buffalo wings, the perfect appetizer and spicy snack! One thing I missed a lot when I went vegan was these babies but guess what? We found an easy, oil free way to make them so that you can eat to your hearts content and no harm to animals was caused in the process.

Prep Time :

Cook Time :

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Wing Ingredients

  • 1 head of cauliflower
  • 1 cup of flour
  • 2-3 cups unsweetened soy milk/almond milk
  • 2 cups bread crumbs
  • 1 cup buffalo wing sauce – we use franks red hot (it’s vegan)

Ranch Dressing Ingredients

  • 1 cup hemp seeds
  • 1 tbsp maple syrup
  • 1 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tsp each garlic powder, onion powder, dill
  • 1/2 tsp salt
  • 1/4 cup of water

Instructions

  1. Preheat oven to 400F degrees or air fryer to 350F. Chop your cauliflower in to bite size pieces. You want them to be about the size of a ping pong ball. Add your flour into a large bowl and whisk in soy milk until you get a pancake batter consistency.
  2. Place your bread crumbs in another large bowl. Next dip each piece of cauliflower into your flour batter, tapping off any excess (it works best using a fork) and then cover with bread crumbs.
  3. Place your battered pieces on parchment paper if you are using an oven and place in the oven for 10 minutes or until they start to brown and get crispy. If you are using an air fryer you can put them directly in there and cook 10 minutes.
  4. Once the cauliflower is cooked. Place your buffalo sauce into another bowl and dip the wings into the sauce one by one and place back in the oven for another 5 minutes. Once they are cooked they are ready to eat and dip in the delicious ranch below.
  5. Ranch Dressing Instructions – Place all your ingredients (minus the water) in a high speed blender. Start blending and slowly add in water until you get the consistency you want. Serve with buffalo wings.

Bon appétit!!

Want some more delicious recipes like this? Make sure to check out our recipe books for some delicious high carb low fat plant-based meal ideas.

We also have a newly released Instant Pot recipe book you can find here.

About Hannah

I have lost over 50 pounds following a whole foods plant based diet (188-135) and I have shared that entire journey on my YouTube channel. My main focus is helping people achieve their best health through both mind and body. I focus on eating whole foods in their least processed state. I make Q&A weight loss videos, what I eat videos, and I have written 3 recipe books to showcase delicious recipes to assist with weight loss and beautiful photography.

12 thoughts on “Cauliflower Buffalo Wings – Vegan & Low Fat

  1. I’m SHOCKED that I liked these! I’m not a cauliflower fan, but before I began a vegetarian diet I ate Zaxby’s Buffalo fingers quite frequently. These are delicious!!! Thanks, Hannah!

  2. Tried it and came out really delicious. Ranch dip was amazing too. Thanks very much for this lovely recipe.

  3. I made these a few times in the oven and they were awesome, but I just bought an air fryer and made the ranch for the first time and now they are beyond amazing! Definitely a 10! Thanks so much, I’ve been sharing this recipe with everyone 🙂

  4. Thank you for sharing this great recipe! Even my parents (non vegan :-)) liked it! We have a similar recipe for cauliflower in Vienna, with bread crumbs – but it is prepared with a lot of oil. I loved it, but I always felt sick afterwards. So I am happy to have this alternative now … and my parents, too as it seems 😉 All the best for both you from Vienna, Austria

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