Buffalo & BBQ Cauliflower Wings will satisfy your cravings and nourish you at the same time. These vegan wings are easy to make and so fun to eat! Try this vegan appetizer at your next game day party or for a healthy snack anytime.
If you’ve never had cauliflower wings, it is time to change that. Even if cauliflower isn’t your favorite veggie – you do not want to pass these up!
I have made these wings a few different ways. I’ve experimented with different types of flours and breading options and I’ve perfected this cauliflower wing recipe using chickpea flour and seasoned Panko breadcrumbs for the perfect crispy bite for tender cauliflower. So give it a try and let me know what you think!
Why use cauliflower for a meat substitute?
Cauliflower makes a great meat substitute because of its versatility, texture, and nutritional value. When roasted or baked, cauliflower develops a satisfying, slightly crispy outside with a tender inside—similar to the texture of chicken wings.
Its mild flavor acts as a blank canvas, soaking up whatever sauces or seasonings you throw at it. Plus, it’s naturally low in calories and high in fiber, making it a healthier, plant-based alternative that still feels hearty and filling. Whether you’re vegan, vegetarian, or just looking to eat more veggies, cauliflower wings are a delicious and satisfying choice!
Ingredients for Cauliflower Wings:
- Cauliflower – this recipe calls for one large head, but you can also substitute with 2 small heads or reduce prep time by using pre-cut packaged fresh cauliflower florets.
- Chickpea flour – can be substituted with other flours but I prefer chickpea flour for the crispier texture it provides in the breading when the wings are baked.
- Tapioca flour – also called tapioca starch. Helps the breadcrumbs stick to the batter and improves texture.
- Non-dairy milk, I usually use soy milk but any type will work – make sure it is plain, and not vanilla.
- Panko style breadcrumbs – can be substituted with gluten-free breadcrumbs without sacrificing any flavor or texture.
- Spices – including smoked paprika, onion powder, garlic powder, and ground cumin.
- Buffalo sauce or BBQ sauce for coating the “wings.” You can also mix it up and use an Asian or Indian-inspired sauce. So many options!
How to Make Cauliflower Wings
- Cut the head of cauliflower into florets. And don’t forget to preheat the oven!
- Set up 2 separate bowls for the batter and the breading. Shallow bowls or baking dishes work best.
- In one bowl make the batter by adding the chickpea flour, tapioca flour, and plant milk. Whisk until smooth.
- In the other bowl, make the breading by mixing together the breadcrumbs and spices.
- Dip each floret into the batter and then the breading. You can coat just the head of the floret or the whole stem too, your choice. It is less messy if just the tops are coated, but more delicious if the whole thing is coated.
- Place the breaded florets onto a baking pan lined with a silicone baking mat or baking paper so they don’t stick to the pan. Optionally, you can spray the pan with cooking oil. I’ve found that the silicone baking mat works the best.
- Bake the cauliflower wings for 15 minutes, then transfer them to a bowl with the buffalo or BBQ sauce. Gently mix them up until coated in sauce, then bake again for 5 minutes.
Serving Suggestions
- As an appetizer: Cauliflower wings make a great plant-based appetizer for a party on Game Day or any gathering. For more appetizer ideas, try them with Baked Onion Rings, chips or pitas with Vegan Dips, or Vegan “Chicken” Nuggets.
- Serve them on the side: bake up these healthy cauliflower wings for a side dish with a Vegan Sweet Potato Burger or Smoky Tofu Sandwich.
- Eat them on their own! You can eat an entire head of cauliflower without feeling guilty. Dip them in vegan ranch dressing with carrot and celery sticks for a traditional chicken wing platter that is entirely plant based!
Want more cauliflower recipes? Click below to check these out:
Vegan Cauliflower Wings
- Total Time: 50 minutes
Description
These oil-free vegan baked cauliflower wings are a delicious, guilt-free twist on a classic comfort food. Light, crispy, and packed with flavor, they’re made without any oil or animal products—perfect for plant-based eaters or anyone looking for a healthier snack or appetizer.
Ingredients
- 1 large head of cauliflower
- 1/2 cup chickpea flour
- 1 Tablespoon tapioca flour
- 3/4 cup unsweetened non-dairy milk (I use soy milk)
- 3/4 cup panko style breadcrumbs, gluten-free if needed
- 1 1/2 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/4 teaspoon ground cumin
- 1/2 to 3/4 cup Buffalo or BBQ sauce (or can split half amount with each sauce)
Instructions
- Preheat oven to 400 F (205 C). Chop cauliflower into 1 to 2-inch florets (little trees).
- Prepare a baking sheet lined with a silicone baking mat or baking paper. Alternatively, you can coat it with cooking oil.
- In a shallow bowl, make the batter by whisking together the chickpea flour, tapioca flour, and non-dairy milk until smooth.
- In a separate bowl, prepare the breading by mixing the breadcrumbs with the smoked paprika, onion powder, garlic powder, and cumin.
- Dip each cauliflower floret into the batter first, and then into the breading to coat. Repeat with each floret and place them onto the lined baking sheet. Arrange the florets on the baking sheet so they aren’t touching. This will allow them to get more crispy.
- Bake for 15 minutes, then remove from the oven and transfer to a large bowl.
- Pour in the buffalo or BBQ sauce and gently stir until the cauliflower wings are coated in sauce. If making both buffalo and BBQ, split half of the wings into separate bowls to coat with sauce.
- Place them back onto the baking sheet and bake for another 5-10 minutes. The wings are ready when the cauliflower is tender enough to pierce with a fork.
- Enjoy as desired! Check out the information above for serving suggestions.
- Prep Time: 20
- Cook Time: 30
