These healthy Shake and Bake Buffalo Cauliflower Wings are saucy and crispy on the outside and tender on the inside. They are full of flavour and perfect enjoyed as a side, appetizer or game night!
It seems lately it’s all the rage to be using cauliflower for just about anything. Cauliflower rice, cauliflower crust pizza, cauliflower gnocchi (love you Trader Joe’s), cauliflower mash, cauliflower wraps, etc…you get the picture. So it makes perfectly good sense to use them in place of chicken in good old Buffalo chicken wings.
Now, if you think only chicken wings are worthy of that saucy and spicy Buffalo hot sauce, well let me tell you! You’ve all heard that expression, “I put that sh*t on everything” and I sure do! I put it on the mighty cauliflower and made the most delicious finger lickin good cauliflower wings.
Yes, it’s easier to get “wings” from your favourite take-out place, but where’s the fun in that? I’m sure you have a head of cauliflower kicking around in the fridge and just itching to make something exciting with it. Meatless Monday and game night just got more exciting! This recipe is sooo easy to make. The best part is that they are healthier than traditional wings as they are baked, not fried and gluten-free, thus making them a guilt-free snack or appetizer.
Not only is this recipe easy, but super fun to make. How often do you get to toss everything in a bag and shake shake shake? Then all you have to do is toss them into the oven and bake until crispy. After that comes the best part, the sauce! It’s what gives this recipe that vibrant red colour and that delicious well known Buffalo wing taste. The key is to get the hot sauce labelled Red Hot Buffalo Wings sauce for that authentic taste. Then once you’ve coated them in that ruby red sauce, bake them again for a few minutes and then serve them with my Avocado Ranch Dip from The HealthNut Cookbook…yum!
If you love wings as much as Mr.Matt and I do, then you’ll also love my Crispy Baked Chicken Wings 3 Ways recipe.
If you make this recipe, be sure to share a photo on social media and tag me @healthnutnutrition and #healthnuteats so that I can see your creations!
Shake and Bake Buffalo Cauliflower Wings
- 4 cups cauliflower florets (1 medium head)
- 2 large eggs
- 2 tbsps unsweetened soy milk
- 1/2 cup rice panko breadcrumbs
- 2 tbsps nutritional yeast
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp paprika
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1/2 cup + 2 tbsps Frank’s Red Hot Buffalo Wings sauce
- 2 tbsps avocado oil
- 1 tbsp pure liquid honey
- Preheat oven to 400℉ and line a baking sheet with silicone baking liner or parchment paper.
Cut the cauliflower into wing-sized pieces and set aside.
In a large bowl, whisk the eggs and soy milk. Add the cauliflower florets and toss until evenly coated.
In a separate bowl, mix together the breadcrumbs, nutritional yeast, garlic powder, onion powder, paprika, salt and pepper. Transfer to a large silicone bag or large container with lid.
- Transfer the cauliflower wings to the silicone bag, seal and shake shake shake, until evenly coated.
Transfer the cauliflower to the baking sheet and spread out evenly.
Bake for 20 minutes, then remove from oven and flip cauliflower. Bake for an additional 15 minutes.
While the cauliflower is baking, prepare the Buffalo sauce. In a small bowl, whisk together Frank’s sauce, avocado oil and honey.
When cauliflower is done baking, toss in Buffalo sauce until evenly coated.
Place back onto baking sheet, and bake at 400℉ for 10 more minutes. No need to flip!
Remove from oven and let sit for 3 to 5 minutes.
- Serve with Avocado Ranch Dip from The Healthnut Cookbook and with carrot and celery sticks. Enjoy!