Discover the ultimate vegan wings recipe made gluten-free! With two mouthwatering flavors to choose from: salt and vinegar and vegan buffalo sauce. This easy appetizer is perfect for pleasing a crowd while catering to dietary preferences. Crispy, delicious bites that are perfect as a game-day snack. Dip them in some vegan ranch dressing and experience a taste sensation that'll have everyone coming back for seconds!
Jump to:
- 👪Why Your Family Will Love These Vegan Wings
- 🥒Will Picky Eaters Like This?
- 🧠Brain Benefits of Cauliflower
- 🌱Baked not fried: A healthier Recipe for Wings
- 🥦Ingredients
- 🥬Substitutions
- 💭Recipe Tips For Perfect Wings
- 👩🏽🍳Step-By-Step: Making Vegan Wings
- 🍲Dipping sauces:
- 🥡Storage For Vegan Wings
- ❔FAQ
- 🥣More Yummy Appetizers
- 📖 Recipe
As a mother of three and a seasoned gluten-free cook, I know how challenging it can be to whip up a delicious vegan appetizer that appeals to the whole family.
One of the first things I realized as a mom was the real challenge of creating recipes that cater to both kids and adults, especially with a spice-loving husband! Busy parents don't have time to prepare separate meals. And there is something so important in eating together and creating a family experience around meal times.
Over the years, I discovered that I could tackle the lack of variety and difficulty in meeting everyone's dietary preferences with a simple trick. Create a base recipe and simply alter the sauce! I believe it's essential to address my kids' preferences but in this way, we can also provide them with opportunities to try new flavors and textures.
If you want to read more about how you can support your picky eaters check out this post where I share some of the tips I have learned over the years.
That's why I've crafted the best vegan wings recipe with two irresistible flavors – salt and vinegar and buffalo cauliflower wings! These crispy, oil-free bites are perfect for any occasion, whether it's Super Bowl Sunday, after-school snacks, or a casual gathering with friends.
👪Why Your Family Will Love These Vegan Wings
- Meets dietary restrictions: This vegan wings recipe is both gluten-free and dairy-free, making it suitable for family members with different dietary preferences and allergies.
- Variety in flavors: With two different sauces - salt and vinegar and buffalo cauliflower wings - everyone can choose their favorite or enjoy both for an exciting mix.
- Quick and easy: Busy parents rejoice, this recipe is simple to make and easy to prepare!
- Healthy and tasty: Made with cauliflower and baked instead of fried, these vegan wings offer a healthier and delicious treat for the whole family.
- Perfect for any occasion: Whether it's a casual family gathering, game day, or an after-school snack, these versatile vegan wings are a crowd-pleaser.
🥒Will Picky Eaters Like This?
If you're like me, you're probably wondering if your picky eaters will even touch these cauliflower wings. As a mom to three kiddos, I know how frustrating it can be when our little ones refuse to try something new. Especially when you have to cater to various taste preferences. I've been there! Here is why all 3 of my boys like this recipe:
- 2 Flavours: Or leave out the vinegar for an even milder more subtle variety.
- Fun to dip: you can use some of their favorite dipping sauces. My boys like to dip the salt and vinegar flavor in ketchup or BBQ sauce, and the spicy flavor in range or this caesar dressing.
- Family activity: One of the best ways to help encourage your kiddos to try a new recipe is to have them help. This is a great recipe to get the kids involved.
The best way to help your picky eaters try new foods is to offer them a variety of options and let them decide what they like. You can read more about how we navigate this with our boys here (I share my tips, tricks, and some meal ideas).
🧠Brain Benefits of Cauliflower
- Choline champ: Cauliflower is packed with choline, a nutrient that's vital for your little one's brain development. It helps with everything from cell membrane integrity to DNA synthesis (1). So, when you serve up these vegan wings, you're not only satisfying their taste buds but also nourishing their brains (and yours too)!
- Antioxidant ace: Cauliflower comes to the rescue with its superhero-like antioxidant powers. Loaded with vitamin C, it helps protect your child's brain from harmful oxidative stress (2). You might say that cauliflower is the Clark Kent of veggies, keeping your family's cognitive health in tip-top shape!
- Cauliflower - the inflammation buster! Who knew this humble veggie could pack such a punch against inflammation? Cauliflower is loaded with antioxidants and phytonutrients that help soothe your brain and keep it in tip-top shape (3).
- A happy gut for a healthy mind: Cauliflower is a secret superhero in the world of gut health! It contains glucosinolates, which not only help protect your brain but also keep your gut in check (4, 5). A happy gut means a healthy mind, so chow down on those cauliflower bites, and give your gut (and brain) a high five!
So, next time you're serving up these tasty vegan wings, remember that you're not only dishing out deliciousness but also giving your family a brain-boosting treat! Cauliflower: the veggie that keeps on giving.
🌱Baked not fried: A healthier Recipe for Wings
I was intrigued by cauliflower wings when they first hit the food scene, but I quickly realized that most recipes were loaded with oil and required frying.
In search of a healthier alternative, I experimented with a baked, oil-free version that still delivered on taste and crispiness.
That's why I've crafted this easy-to-prepare vegan wings recipe with two distinct flavors: salt and vinegar and a vegan buffalo sauce. The preparation is the same, making it simple to cater to everyone's tastes without going to extraordinary lengths.
My youngest son, in particular, has fallen in love with the salt and vinegar cauliflower wings! With a little patience and creativity, we can create delicious and healthy meals that the whole family will enjoy. So, give this versatile vegan wings recipe a try and watch as it becomes a household favorite!
🥦Ingredients
Ready to tantalize your taste buds with these delicious vegan wings recipes? Here are the main ingredients you'll need to create both salt and vinegar and Buffalo cauliflower bites:
- Cauliflower: We'll be using cauliflower florets as the star of the show, providing a tender and satisfying plant-based alternative to traditional chicken wings.
- Gluten-free flour: A blend like Bob's Red Mill 1-to-1 or chickpea flour works best for achieving that perfect texture while keeping it gluten-free.
- Feel free to use regular all-purpose flour or panko breadcrumbs if your body doesn't hate gluten :0)
- Water: Helps create the right batter consistency to coat our cauliflower florets evenly.
- Garlic powder: Adds a delicious hint of savory flavor to enhance the overall taste of the wings.
Vegan Buffalo Sauce Ingredients:
- Vegan butter: Gives the homemade buffalo sauce its rich and creamy base.
- Sriracha: Provides the spicy kick that makes the classic hot sauce so irresistible. For an extra kick, you can add in cayenne pepper as well.
- Soy sauce: Enhances the depth of flavor while keeping it gluten-free. I used the Kikkoman brand which is certified GF.
Salt and Vinegar Sauce Main Ingredients:
- White vinegar: The key component in achieving that tangy and lip-smacking salt and vinegar flavor we all love.
- Salt: Balances out the tanginess of the vinegar and gives the wings a mouthwatering savory touch.
With these simple ingredients, you'll be able to whip up two fantastic cauliflower bites recipes in no time!
🥬Substitutions
Sometimes, we might not have all the ingredients on hand, but fear not! To help you customize your vegan wings recipe to your preferences or pantry availability, here are some easy substitutions:
- Cauliflower: Try using broccoli florets for a different take on this plant-based snack.
- Gluten-free flour: If gluten isn't a concern, you can use regular all-purpose flour, panko, or whole wheat flour. To keep it gluten-free try using oat flour, or keep it flour-less.
- Garlic powder: Swap garlic powder with onion powder for a milder flavor profile.
- Vegan butter: Coconut oil or olive oil can be used as an alternative for vegan butter in the buffalo sauce.
- Sriracha: Feel free to use your favorite hot sauce or try a vegan buffalo sauce for a different twist.
- Soy sauce: For a soy-free alternative, use coconut aminos or tamari sauce.
- White vinegar: Apple cider vinegar can be used in place of white vinegar for a slightly sweeter and fruity tang in the salt and vinegar sauce.
- Salt: Experiment with different types of salt like Himalayan pink salt, sea salt, or kosher salt to change the flavor subtly.
- Water: Use vegan milk, like oat or soy milk in place of water for a creamier batter.
Feel free to mix and match these substitutions to create a vegan wings recipe that perfectly suits your taste buds and dietary needs.
💭Recipe Tips For Perfect Wings
- Master the batter: To achieve crispy and flavorful wings, take the time to mix the batter thoroughly, ensuring no lumps remain. Spice up your batter for extra flavor! Pay attention to the flour-to-water ratio. 1 cup of flour to ¾ cups of water works best, but this may vary depending on the flour you use.
- Choose the right flour: Resist the temptation to blindly swap out flours when working with gluten-free varieties. Different flours have unique weights and textures, affecting the final outcome. If you do use a substitution, you may have to adjust the amount of water (or milk) you use. The batter should be thin like crepe batter and smooth.
- Coat, don't drench: To achieve a crispy finish you want to make sure not to drench your florets in the batter. Rub your fingers over the florets to ensure even coverage while removing any excess batter.
- Bake at high heat: Preheat your oven to 450°F and bake the wings before adding your sauce. Lower heat may result in soggy wings. For added crispiness, broil them for the last minute, but keep an eye on them to prevent burning.
- Salt and vinegar trick: For the salt and vinegar wings, sprinkle salt on them after dipping them in the vinegar for the best flavor distribution.
- Serve with delicious dips: Pair Buffalo cauliflower wings with a creamy dipping sauce like cilantro-cream, hummus, or spicy peanut sauce to balance the heat. The salt and vinegar cauliflower wings are so flavorful that they're delicious even without a dip!
By following these recipe tips, you'll be on your way to creating mouthwatering cauliflower wings that are sure to impress both your family and your taste buds. Enjoy!
👩🏽🍳Step-By-Step: Making Vegan Wings
Step 1: Preheat and floret:
Start by preheating your oven to 450 degrees. While it warms up, separate the cauliflower into bite-sized florets. Here are some tips to help you make the perfect florets:
- Remove the leaves and stem: Start by turning the cauliflower upside down and using a sharp knife to trim off the leaves. Then, cut around the stem at the base of the cauliflower to remove the head (curd). This will make it easier to access and separate the florets.
- Cut through the base of the florets: Hold the cauliflower upright and identify where the individual florets are attached to the core. Carefully cut through the base of each floret with a knife, following the natural shape of the floret. Gently pull the floret away from the core as you cut to help it break off cleanly.
- Divide into bite-sized pieces: Once you have separated the larger florets, you might need to cut them down into smaller, bite-sized pieces. To do this, simply slice through the stem of each floret to create smaller florets. Try to keep the pieces as uniform as possible for even cooking.
Step 2: Create the batter
In a large bowl, mix the dry ingredients: flour, garlic powder, and water, to create a smooth batter. Take time to mix the batter thoroughly until there are no lumps (See the recipe tips for more).
Gently toss the cauliflower florets into the batter, making sure they're evenly coated. You can use a large spoon or even your hands for this step.
Step 3: Arrange and bake
Line a baking pan with parchment paper, or use a non-stick baking mat. Lightly oil it to prevent sticking. Using your fingers, rub each floret to remove any excess batter and place them cut side down onto the pan. This will help create a nice crispy texture on the cut side of the floret. Bake for 15 minutes.
Step 4: Prepare the sauces
While the cauliflower bakes, mix up your vegan buffalo sauce and salt and vingar sauces separately.
Grab 2 medium-sized bowls and mix the ingredients for each sauce: buffalo and salt and vinegar.
Step 5: Coat the cauliflower
Once the initial baking is done, carefully remove the cauliflower from the oven using oven mitts. Using tongs, dip each floret into either the buffalo or salt and vinegar sauce. I like to do half and half as we have 3 spicy lovers and 2 tangy lovers at home.
Shake off any excess sauce and place them back onto the baking pan.
Pro tip: For the salt and vinegar sauce, if the salt sinks to the bottom, simply sprinkle some salt over the dipped wings before placing them back in the oven.
Step 6: Final bake
Bake the coated cauliflower wings for another 5-8 minutes until they turn golden brown. For an extra crispy finish, you can broil them for the last minute, but keep a close eye on them to prevent burning.
Dip your hot wings into a vegan ranch or cilantro-lime sauce and voila!
With these simple steps, you'll have a tasty and satisfying vegan wings recipe that's perfect for busy parents and beginner cooks alike. Enjoy!
🍲Dipping sauces:
Our cauliflower wings pair with many sauces. The buffalo sauce wings go best with a creamy dipping sauce, and it also helps tamper down the spice. The salt and vinegar taste great with BBQ sauce, that's our favorite dipping sauce for this flavor.
Here are some dipping sauce suggestions:
- Cilantro-cream sauce (recipe founding recipe card)
- Spicy peanut sauce
- Hummus
- Vegan buffalo sauce: make another batch of vegan buffalo sauce to use as a dip for the salt and vinegar wings.
- Vegan Ranch Dressing
- Mix together:
- 1 cup vegan mayonnaise,
- ¼ cup unsweetened plant-based milk
- 2 teaspoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 tablespoon fresh chopped parsley
- 1 tablespoon fresh chopped dill
- Salt and pepper, to taste
- Vegan Honey Mustard
- Mix together:
- ½ cup vegan mayonnaise
- 3 tablespoon yellow mustard
- 3 tablespoon agave syrup (or maple syrup for a slightly different flavor)
- 1 tablespoon lemon juice
- ¼ teaspoon garlic powder
- Salt and pepper, to taste
🥡Storage For Vegan Wings
If you have leftovers, you can store your cauliflower wings in the fridge, reheat them, or even freeze them for later. Here's how to do it:
Fridge: Store your leftover cauliflower wings in an airtight container or a sealed ziplock bag in the fridge for up to 3-4 days.
Freezing: If you want to freeze your cauliflower wings for later, let them cool down completely first. Then place them in a single layer on a baking sheet lined with foil. Make sure they are not touching to avoid sticking together. Place the baking sheet in the freezer and freeze until they are solid. Once frozen, transfer the wings to a food storage bag and return them to the freezer until you are ready to eat them, they are good for 2-3 months.
Reheating: To reheat your cauliflower wings, preheat your oven to 350 degrees Fahrenheit and bake them for 5-7 minutes, or until they are heated through. You can also reheat them in the microwave for 30 seconds to a minute, but be aware that this may make them a bit soggy.
❔FAQ
Soggy cauliflower wings can result from excess batter or overcrowding on the baking sheet. Be sure to shake off excess batter before baking, and give each floret enough space to allow for proper air circulation. Baking on a wire rack can also help prevent sogginess. Check out the tips section for more.
To make your vegan wings recipe extra crispy, ensure that the cauliflower florets are well-coated, and shake off any excess batter. Bake them on high heat (450 degrees) and don't overcrowd the baking pan. In the last minute of cooking hit broil to get a nice golden brown crisp.
Absolutely! Air fryers are perfect for getting that crispy, crunchy texture on your vegan buffalo wings. Simply follow the recipe as instructed and air fry at 375°F for 12-15 minutes, or until golden brown and crispy.
The sky's the limit when it comes to sauce options for your vegan chicken wings! Besides buffalo and salt and vinegar, you can also try BBQ, teriyaki, garlic butter, or sweet chili sauce to give your wings a unique twist.
You sure can! Store any leftovers in an airtight container in the refrigerator. To reheat, simply bake them at 350°F for 10-15 minutes, or until they regain their desired crispiness
🥣More Yummy Appetizers
I hope you enjoyed these vegan buffalo wings, if you are looking for more easy appetizers or vegan recipes be sure to check out these:
Until next time, tchau
📖 Recipe
Crispy Vegan Wings: Cauliflower Buffalo & Salt and Vinegar
Ingredients
- 1 large cauliflower separated into florets
- 2 cups gluten free flour bob's red mill 1-to-1 for best texture or chickpea flour
- 1¾ cups water
- 1 tablespoon garlic powder
Buffalo sauce
- 4 tablespoon vegan butter room temperature
- 2 tablespoon sriracha
- 1 tablespoon soy sauce gluten free
Salt and vinegar sauce
- 1 cup white vinegar
- 1 tablespoon salt
Instructions
- Preheat your oven to 450 degrees. Then separate your cauliflower into small florets. *Tip: Follow and cut along the stem so that the florets don't fall apart.
- Into a large bowl, add the ingredients for the batter (flour, water, garlic powder). Mix well until there are no lumps. Gently toss the cauliflower florets into the batter, making sure they're evenly coated. You can use a large spoon or even your hands for this step.
- Line a baking pan with parchment paper and lightly oil it to prevent sticking. Using your fingers, rub each floret to remove any excess batter and place them cut side down onto the pan. Bake for 15 minutes.
- Meanwhile, into 2 seperate medium-sized bowls mix each of the sauces.
- Once the initial baking is done, carefully remove the cauliflower from the oven using oven mitts. Using a tong, dip the florets into either sauce. Shake off any excess sauce and place them back onto the baking pan. * Tip: For the salt and vinegar sauce, if the salt sinks to the bottom, simply sprinkle some salt over the dipped wings.
- Bake the coated cauliflower wings for another 5-8 minutes until they turn golden brown. For an extra crispy finish, you can broil them for the last minute, but keep a close eye on them to prevent burning.You can serve the buffalo cauliflower with a cilantro- cashew sauce. The recipe for it is in this post for an easy Moroccan stew.
Notes
Nutrition
- Zeisel, S. H., & Da Costa, K. A. (2009). Choline: An essential nutrient for public health. Nutrition Reviews, 67(11), 615-623.
- Travica, N., Ried, K., Sali, A., Hudson, I., Scholey, A., & Pipingas, A. (2017). Vitamin C status and cognitive function: A systematic review. Nutrients, 9(9), 960.
- Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355-374.
- Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S-392S.
- Sedlak, D. L., & Hoyle, G. W. (2019). Neuroprotective Effects of Glucosinolates. In Glucosinolates (pp. 299-318). Academic Press.
