Healthy Cauliflower Buffalo wings

Cauliflower Buffalo Wings

A Healthy version of Cauliflower Buffalo wings. They are baked, not deep fried. You could deep fry them if you like, but honestly, I had them both ways and it is as delicious. Everything is in the sauce, Trust me!

Preparation time : 25 Mins Baking time : 40 Mins


*ALL the ingredients below are for the batter except for the cauliflower!

  • 1 full cauliflower ( cut in florets)
  • 3/4 cup of plant milk
  • 1/4 cup of water
  • 1 cup of brown rice flour (you can use just any flour that you like)
  • 2 tbs of garlic powder
  • 1 tbs of onion powder
  • 1 tbs of smoke paprika
  • salt & pepper
  • 1 cup of BBQ sauce (you can use store bought or follow my recipe for homemade)


BBQ Sauce (mix all the ingredients together and adjust the ingredients to taste depending if you like a sweeter or more savory BBQ sauce) If you buy one, I like Annie’s

  • 1/2 cup of ketchup
  • 1/4 of maple syrup
  • dash of liquid smoke
  • 1 tbs of smoke paprika (or reg paprika)
  • 1tbs of dijon mustard
  • dash of hot sauce (adjust if you like it hotter)
  • 2 tbs of soy sauce
  • 2 tbs of mirin
  • 1 tbs of vegetable oil
  • salt & pepper


Turn on your oven to 450F.

To make the batter for your healthy cauliflower buffalo wings. Mix all the Batter ingredients in a bowl. Dip each floret in the batter and place them on a parchment paper. Cook the florets for 10 mins first then turn them over and cook them for another 10 mins. While this cook makes your BBQ sauce (if not store bought). After about 20 mins of cooking get the cauliflower florets out and dip them in the BBQ sauce. Cook for another 20 mins.

Serve the cauliflower wing aside some veggies, over rice or Quinoa. Anyway, you like really.!

If you would like to add a dipping sauce, I like to mix tahini with a bit of water, lemon juice, maple syrup, and hot sauce. Or you can always make a spice vegan mayo with veganaise and siracha.

In conclusion, I am convinced you will LOVE those cauliflower Buffalo wing. My whole family where crazy when I made this. They were even better than when I had them the last time in one of my favorite restaurants.

Contact me for any question or suggestion.

Please, comment on the recipe to tell me How it went or if you made modifications to the recipe. I love to know how others are modifying the recipe!;)


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