Guys this cauliflower wings recipe is so delicious! Such an easy vegan appetizer recipe made oil-free with minimal ingredients. You can make them two ways so they are both adult and kid-approved. Perfect as a party appetizer or to bring to a pot luck! Or for all you football lovers this would be a good vegan Superbowl recipe!Jump to Recipe
A healthy oil-free cauliflower wings recipe
I am always looking to make easy finger foods that are both kid and adult approved. I jumped on the cauliflower wing recipes train pretty early on because they always look so yummy! But I found that most recipes require tons of oil and frying!
Have you ever ordered cauliflower wings at a restaurant! Holy oil! So I wanted to make a baked version with NO oil that was just as tasty and crispy too. Plus my kiddos are seriously picky about texture (if you have been here a while I’m sure you are sick of me bringing that up).
But I bring it up because I think it is important to share. As a parent, we can sometimes feel alone in our child’s pickiness, and it is way to easy to assume that everyone else’s child loves and eats everything! Especially as a food blogger, everyone always assumes that my kids eat super well and love everything I make!
That could not be farther from the truth! Especially with 3 kiddos! Each one has different preferences and likes. And I am in the camp that parents should enjoy what they cook! So I try and add flavour where I can and sometimes (like with this recipe) I make two separate flavours!
An easy Vegan Appetizer with two flavours!
Now please don’t assume that I make two recipes at every meal! And I am in no way suggesting you should either! But, when the prep is the same and the only difference is the sauce (or one or two spices) I will for sure make a kid and adult version!
Because exposure trumps effort sometimes!
My older son is finally coming around to trying spicy foods lately, and I am a firm believer that this is because we always offer and provide opportunities for our kids to try new flavours and textures. And that is the best thing we can do as parents. Provide them with the option and let them decide when and how much to try.
Sooooo, because the prep is the exact same, I decided to make a salt and vinegar and a buffalo cauliflower wing recipe. So everyone in my family can enjoy! Out littlest son went crazy with the salt and vinegar ones! Definitely a new favourite for him!
How to make a killer cauliflower wing recipe
The trick to making these cauliflower wings turn out crispy and full of flavour starts in the batter. Make sure you spend the time mixing the batter so there are no lumps. And spice your batter! add flavour where you can ALWAYS!
The water-flour ratio is also important so pay attention there. I find 1 cup of flour to 3/4 cups of water the best HOWEVER this depends on the flour you use.
Use the right flour and DON’T drench them
When working gluten-free it is so tempting to just interchange the flour that the recipe may suggest with one you may have in the pantry (like buckwheat for chickpea or rice for brown rice). BUT just like you wouldn’t change regular flour for a different type this is true for gluten free recipes as well.
Each flour you try will have a different weight and create a different texture. The best results I found when making these gluten-free cauliflower wings are with Bob’s Red Mill 1-to-1, with chickpea flour as a close second. The 1-to-1 flour is a mix of white and brown rice with some starches. And it is mixed in the ratio that best mimics regular white flour (which is amazing to make batters).
If you are not gluten free then just use regular white flour for this. Because this is an oil free recipe you need a good flour to get them to crisp up.
After you mix the batter you want to coat, but not drench each cauliflower piece. I like to rub my fingers over the florets to make sure the batter goes into them but also to remove any excess. This also helps them crisp up when baking.
Bake them at a high heat
Make sure you preheat your oven to 450 and bake them for 15 minutes before you add the buffalo or salt and vinegar sauce. If you bake them at a lower heat they will get soggy. Then you will toss them in the sauce, shaking of any excess, and bake them again for another 5 minutes or so.
For the salt and vinegar I find that sprinkling the salt on after take them out of the vinegar works best!
I actually like to broil them for the last minute to help them crisp up! The time for cooking is low because cauliflower can get mushy if you bake them slowly. So turn up the heat and bring down the time!
Serve them with a yummy dipping
The Buffalo cauliflower wings pair really well with a delicious cream dipping sauce, to cut the heat. If you need an easy recipe check out this cilantro-cream sauce that is the perfect pair for these here. they also go well with hummus or a spicy peanut sauce (this peanut sauce works really well)
Thanks for reading. And I hope you enjoy this cauliflower wings recipe If you are interested in more easy appetizer recipes be sure to check out these:
Alright now on to the recipe 😉 If you make this recipe be sure to tag me (@at.my.table) with your re-creations so I can share it over on Instagram!
Until next time, tchau
Oil-free cauliflower Wings Recipe, Salt and Vinegar and Buffalo (Vegan, Gluten-free)Course: Appetizers, SidesCuisine: Gluten free, vegan, vegetarian, oil-freeDifficulty: Easy
A healthy delicious cauliflower wing that makes the perfect vegan appetizer or easy side dish. With two recipes in one, there is something for everyone making this an easy family recipe idea. Gluten-free, oil-free they are a healthy and clean alternative to traditional cauliflower wings. Serve them at your next gathering, family dinner or at the Superbowl!
1 large head of cauliflower, seperated in florets
2 cups Bob’s red Mill Gluten Free 1-to-1 Flour (or chickpea flour) *
1 3/4 cups water
1 tbs garlic powder
- Buffalo sauce
4 tbs vegan butter, room temperature
2 tbs sriracha
1 tbs soy sause
- Salt and Vinegar Sauce
1 cup white vinegar
1 tbs salt
- Preheat your oven to 450 degrees. then separate your cauliflower into small florets. I try and follow the stem so that the florets don’t fall apart. Then in a large bowl mix the ingredients for the batter (flour, water, garlic powder). Add the cauliflower into the batter bowl and mix with a large spoon (or your hands).
- Using your fingers rub each floret as you place in onto a lined baking pan. You want to remove any excess batter. Then bake for 15 minutes.
- Meanwhile into 2 medium-sized bowls mix each sauce. Then using an oven mitt remove the cauliflower from the oven. Divide them into each bowl and dip the florets into EITHER sauce. I usually do half and half. Then place them back onto the baking pan, shaking off any excess sauce.
NOTE: if you find the salt (for the salt and vinegar sauce) just sinks to the bottom, then just sprinkle salt overtop the wings after you dip them into the vinegar.
- Bake them for another 5-8 minutes. They will be golden brown. You can also broil them for the last minute but keep a close eye if you choose to do this as they burn easily!
You can serve the buffalo cauliflower with a cilantro- cashew sauce. The recipe for it is in this post for an easy Moroccan stew.
- * If you are not gluten free you can use regular flour in place of the gluten free flour with the same ratio