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Black bowl filled with crispy cauliflower covered in buffalo sauce

Vegan Buffalo Cauliflower Wings

It's the ultimate comfort food with a healthy vibe. These vegan buffalo cauliflower wings are amazing enough for dinner, but play the perfect app part too!
Course Appetizer, Main Course
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Keyword healthy wings, vegan buffalo wings
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6
Calories 312kcal
Author Sophia DeSantis


  • 1 head cauliflower (medium-size)
  • 3/4 - 1 cup vegan buffalo sauce , or any cayenne pepper hot sauce like Franks


  • 3/4 cup cornmeal
  • 3/4 cup bread crumbs (gluten-free if needed)
  • 6 tbsp hemp seeds or almond flour , grind the hemp seeds for best results (see notes)
  • 6 tsp dried parsley
  • 6 tsp garlic powder


Serve with:


  • Preheat the oven to 450°F (232°C).
  • Slice the cauliflower into large slider-size pieces. Or cut into nugget size if making for kids.
  • Make the crispy coating by mixing together the cornmeal, bread crumbs, ground hemp seeds (or almond flour), parsley and garlic powder, then place it in a shallow baking dish. You can also put it into a large plastic bag for the shake and bake option.
  • Make the batter by combining the almond flour, buffalo cayenne pepper hot sauce, water and baking powder in a bowl until fully mixed. Add a drizzle of oil if you’d like. See notes for kid friendly batter.
  • Using one hand for the batter and one for the coating (this helps avoid clumping of the coating), dip each cauliflower piece in the batter then place in the coating dish and cover with coating. Place each piece on a parchment-lined cookie sheet. Make sure to evenly spread out the pieces. 
  • If using the plastic bag, simply place the batter coated cauliflower into the bag and shake to coat in the topping. It should all fit but do it in parts if need be, just make sure to only use half of the coating so that it doesn't all get wet.
  • Bake for about 25 minutes. Remove the cookie sheet from the oven and drizzle about 1/2 cup (120 ml) hot sauce on top of the cauliflower pieces, trying to coat the top sides well. Using a pastry brush can help. 
  • Flip them over and drizzle the rest of the hot sauce on top of the other sides, trying to coat them well. Put them back in the oven and bake for 10 minutes until they’re crispy.
  • Serve fresh!


  • You can use almond flour instead of hemp seeds to make is easier, but I like the final texture the hemp seeds give because of their natural oils.
  • I use a fine grained almond flour, but because this isn't a baked good, any almond flour would work.
  • You can add a small drizzle of oil to the batter if you want. It is definitely not needed but can add an extra crispness to the final product.
  • This makes about 30 pieces, depending on how small you cut the cauliflower. Serving size is about 5 pieces.
Baby/Kid Food idea:
  • To make these kid friendly, for the batter, use 1 cup milk of choice, 2 teaspoons apple cider vinegar, 1 cup almond flour. Whisk well. You can also add some of the parsley and garlic powder into the batter if you want too. Don't drizzle it in hot sauce part way through baking, simply bake for 30-35 minutes. Other than that everything else is the same!


Calories: 312kcal | Carbohydrates: 38g | Protein: 12g | Fat: 15g | Saturated Fat: 1g | Sodium: 969mg | Potassium: 596mg | Fiber: 8g | Sugar: 4g | Vitamin A: 10IU | Vitamin C: 47mg | Calcium: 180mg | Iron: 3mg