Buffalo Cauliflower Wings
Prep time
Cook time
Total time
Serves: 6 servings
  • 1 head cauliflower, 5-6 cups chopped
  • 1 cup water
  • ¾ cup whole grain or all-purpose flour (or gluten-free equivalent)
  • 2 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp salt
  • ½ tsp pepper
  • ½ tsp smoked paprika
  • ½-3/4 cup hot cayenne pepper sauce (Franks Buffalo or Western Family Buffalo Sauce)
  • ½ cup cashews
  • 1 cup water
  • 2 cloves garlic
  • ⅛ onion or ½ shallot
  • ⅓ cup nutritional yeast
  • 2 Tbsp apple cider vinegar (or lemon juice)
  • 2 tsp dijon mustard
  • handful each spinach and kale
  • ½ tsp salt
  • pepper to taste
  • Frank's hot sauce to taste
  1. Heat the oven to 450 F and line 1-2 baking sheets with parchment paper
  2. Chop the cauliflower into small pieces. Place in a microwavable dish, bowl or plate and cook for 3 minutes. **this step is optional, but it will speed up the baking time
  3. Mix the water, flour and spices in a large bowl - add more water if the batter is too thick
  4. Add the cauliflower to the batter and coat each piece.
  5. Place individual dipped-cauliflower florets on the baking tray with some space around each piece - this will help form a crispier 'wing'
  6. Bake for 15-20 minutes flipping ¾ of the way into it. Monitor for your desired level of crispiness
  7. **Ensure that your oven stays hot at 450 F - sometimes this temperature will dip and you'll need to reheat
  8. SPINACH CHEESE DIP: Blend the cashews, water, onion and garlic together in a small food processor or blender. Add the remaining ingredients and blend well. Serve with the wings.
Recipe by Crystal Higgins at http://crystalhiggins.com/wings-without-guilt-buffalo-cauliflower-wings/