Spicy Red Cauliflower Buffalo Wings

Today’s recipe is a good suggestion for Meatless Monday. It is healthy and tasty (key lyrics to my ears).

As a plant based eater, I gravitate towards lots of vegetables and whole grains. As such, I enjoy making tasty veggie recipes. Cauliflower buffalo wings are great substitutes for chicken tenders.



1 head cauliflower, large stalks removed, cut/torn into bite-size pieces


3/4 cup chickpea flour (can use white flour)

Healthy pinch pink himalayan salt

1/2 tsp curry powder

1/2 cup unsweetened plain almond  milk OR Water (if allergic to nuts)

6-8 Tbsp water


½ cup organic rice vinegar

¼ cup dijon mustard

2-tbsp habanero hot sauce

⅓ cup sriracha sauce


  1. Preheat oven to 450 F and line a baking sheet with greased aluminum foil or parchment paper
  2. Next, prepare batter. Mix dry ingredients together, and then add milk (or water) to start. Stir with a whisk until well combined. You want the batter thick but fluid so it can adhere to the cauliflower – too runny and it won’t stick.
  3. Once the oven is preheated, coat the cauliflower with batter. Shake off excess and place on baking sheet.
  4. Give each piece 1 inch of room to prevent sogginess. Depending on the size of your cauliflower this may require cooking on two baking sheets or in two batches.
  5. Bake for 25 minutes. In the meantime prepare the sauce by whisking together organic rice vinegar, sriracha sauce, dijon mustard, and habanero hot sauce. Add just a bit of vinegar to thin so it resembles a glaze consistency.
  6. Once the cauliflower has finished baking, remove from oven and coat in the sauce. Shake off excess, then place back n baking sheet and bake for another 20-25 minutes, or until browned on the edges. Let cauliflower cool slightly and then serve immediately.
  7. Bon appetite


*Method adapted from Minimalist Baker

Healthy bites

2 thoughts on “Spicy Red Cauliflower Buffalo Wings

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