These vegan Cauliflower Buffalo Wings are my meat-free, healthy take on the traditional chicken version. They’re also quicker to make than chicken buffalo wings, and if you need these gluten-free, that’s super easy to do in this recipe, I got you. 

These are really yum and are perfect for sharing.

Carbohydrates per serve (including ranch dip): 17.6g

So, what are “Buffalo Wings”?

Traditionally they are chicken wings which are deep fried and then covered in a sauce which is usually made up of hot sauce, vinegar and melted butter aka, buffalo sauce. They’re often served with a blue cheese dip. 

They got the name “buffalo wings” from the town they originated in – Buffalo, New York, at a family owned restaurant called Anchor Bar which still serves the popular buffalo chicken wings today.

How is this version vegan?

So as you can see, traditional chicken buffalo wings are faaar from vegan. However it is actually really easy to make a really good vegan-friendly version without skimping on flavour.

Cauliflower replaces the chicken. This is because cauliflower doesn’t have a huge amount of flavour on it’s own, it’s easy to break or cut into bite-sized pieces similar to that of a chicken wing, and it holds its integrity and shape when cooked. 

Next, traditional buffalo sauce uses both melted butter and Worcestershire sauce which is often made with fish sauce. So I swapped the butter for oil and the Worcestershire for soy. Too easy.

Blue cheese dip though? Yeah that was never going to be made vegan. Instead I have opted for a vegan version of another dipping sauce which is often served with wings – ranch. Yes I know ranch is also not vegan, BUT it’s easy to make vegan! All you need is store bought vegan mayonnaise and sour cream, then mix those with a few other pantry staples and voila – vegan ranch!

How are these Cauliflower Buffalo Wings healthier than their meaty counterpart?

There are a few things which make my cauliflower version healthier than the traditional chicken version.

Firstly, chicken itself contains fat, as well as hormones and antibiotics from when the poor chicken was farmed. Cauliflower contains zero fat and of course has never had hormones or antibiotics pumped into it. It also has lots of vitamins and minerals including Vitamin C and fibre. With cauliflower there is also no risk of food poisoning from salmonella! 

Secondly, these wings are baked not deep fried. Yes there is still some oil in the buffalo sauce but it is considerably less than what you get when you deep fry. Some good oils are good for you but large amounts, for example in deep fried food, are really unhealthy particularly for your heart and arteries. 

Despite this cauliflower version being better for you, what I really love about these is that they still taste naughty and it’s really easy to forget they’re actually kind of healthy!

You mentioned these can be made gluten-free, how?

This recipe uses chickpea flour for the batter which is already naturally gluten-free, it’s also a lot lower in carbohydrates than wheat flour so it’s a win-win.

Almost every ingredient in this recipe is gluten free, there are just a couple things you should watch out for. The first is soy sauce, a lot contain gluten, but there’s also a lot which don’t, so just check the ingredients. 

The other one to watch out for is hot sauce. There are a gazillion different brands and types of hot sauce, I cannot guarantee the one you use won’t have gluten. I do suggest using one which doesn’t have too many ingredients, ideally as well as having no gluten, you also want one with no added sugar, flavourings, or colours. Basically the less ingredients, the healthier it will be. I used Frank’s Red Hot Original Hot Sauce which is gluten-free and is made with only natural ingredients. It’s an American brand but is easily found in New Zealand. 

How do I make Cauliflower Buffalo Wings?

Step One – Cut the cauliflower head into florets

Step Two – It’s time to make a batter. Start by stirring all the dry batter ingredients together then slowly add the plant milk, whisking as you go until fully combined and there are no lumps. Note, this recipes calls for 1/4 tsp – 1/2 tsp cayenne pepper, use less if you don’t like things super hot and more if you love your spicy food.

Step Three – Now it’s time to get messy. Dip each cauliflower floret into the batter ensuring it is fully coated, carefully shake off excess batter then put onto a pre-lined oven tray in a single layer. Repeat until all cauliflower pieces are battered and on the baking tray.

Step Four – Bake battered cauliflower at 190℃ for about 15 minutes. While it’s in the oven mix together the buffalo sauce ingredients.

Step Five – Remove the cauliflower from the oven and use a pastry brush to spread the buffalo sauce all over the cauliflower pieces. Return the cauliflower to the oven and bake for a further 15-20mins until it’s getting nice and golden and crispy.

Step Six – Once cooked, remove the cauliflower wings from the oven and leave to cool slightly for about 5 minutes, they’ll likely be sizzling.

Step Seven – Make the ranch dip by mixing all of the ranch ingredients together in a bowl.

Step Eight – To serve, spread the cauliflower wings onto a large plate, then spoon a good amount of the ranch dip into a ramekin and put it in the middle of the wings so it can be accessed by everyone. These also go well with a side of coleslaw.

What Kitchen Tools do I need for this recipe?

Chopping board

Knife

Large mixing bowl

Whisk

Tongs

Pastry brush

These are best shared and eaten without cutlery, but be warned they do get messy, they’ll feed about 6 people and are more filling than they look. 

They are best eaten fresh out of the oven, however if you do happen to have leftovers and want to enjoy them the next day, reheat them in the oven not the microwave as they will go soggy.

If you have leftover ranch dip it will keep in the fridge for around 3-4 days. 

Looking for more vegan recipes for sharing? Try my Olive Tapenade, Summer Medley Salad, Homemade Hummus or even my Vegan Rice Paper Rolls.