Meatless Monday: Buffalo Cauliflower “Wings”

by Ashley on April 29, 2013

Good morning and happy Monday! I hope you all had a great weekend. We certainly did here! Today I am excited to share a delicious recipe with you, in honor, of course, of Meatless Monday!

Last week, Casey, a friend of mine with the same foodie soul as me, shared a recipe with me that I had been eyeing on Pinterest for quite some time. She said that she had actually made the recipe and that it was absolutely delicious. Last night, I decided to take her advice and give the recipe a shot. It certainly didn’t disappoint, so today I decided that I absolutely had to share it with you!

Growing up, I was never really a “wings” girl but I know a guy pretty well that could take down some buffalo wings. Over the years, while this guy’s consumption of buffalo wings has certainly deminished, his appetite for them has not. Thanks to Amanda over at Bullfrogs and Bulldogs, the void no longer exists. She too, was a vegan on a quest to find a healthy alternative to an old favorite and that’s where I met the Spicy Buffalo Cauliflower “Wings.”

Can you even tell it’s not chicken?

Burgers and wings! Well, black bean burgers and cauliflower… same difference!

These were gone… very quickly. Next time, I will certainly double the recipe!

Spicy Buffalo Cauliflower “Wings”

Original recipe source


  • 1 head cauliflower

For the Batter:

  • Dash hot sauce
  • 1/2 cup white rice flour (or any light flour, we used quinoa flour and it worked well too)
  • 1/2 cup water
  • Pinch salt

For the Buffalo Sauce:

  • 1/4 cup hot sauce
  • 1/4 cup canola oil
  • Pinch salt


  1. Preheat the oven to 450. Chop the cauliflower into single florets. Mix together the batter ingredients in a small bowl. Toss the cauliflower in the batter until coated evenly and then place on a greased baking sheet. Bake for about 15 minutes or until the batter hardens.
  2. Mix together sauce ingredients in a small bowl. Once the cauliflower are done baking, brush them with the hot sauce mixture and bake again for a few more minutes, until the cauliflower is crispy.
  3. Remove from oven. Add a little more sauce if desired and enjoy!

Note: This is certainly not a low sodium recipe, however, to lower the sodium content use a low sodium hot sauce. If using a regular hot sauce, I like Frank’s Original or Cholula Original for the minimal ingredient list.

Let me know if you try them! Have a great day!

Good health!


Lindsay April 29, 2013 at 12:35 pm

Those sound delicious!! I am going to make them and I’ll let you know how they turn out! Great idea!

Ashley May 2, 2013 at 5:55 pm

Do it!

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