Vegan No-Fry Cauliflower Hot Wings Recipe | Solluna by Kimberly Snyder (2024)

With the Superbowl this weekend, who doesn’t think of getting their hands on some good ole finger food, any chance they can get?! I admit I’m not the biggest football fan in the world myself per se… but I love food I can pick up, especially with Lil Bubs in tow! So there you have it, finger food is great for football fans, moms and just about anyone. :)

And when we think of healthier finger food, yes, there is life beyond veggie sticks! You’re going to love myVegan No-Fry Cauliflower Hot Wings recipe which is super yummy and healthy, to boot. Even your hard-core wing lover friends/family members will enjoy this with you.

Use This Cruciferous Veggie….

If you’re an avid Beauty Detox reader, you will have heard me talk about the many fantastic beauty nutrients (including vitamins, minerals, antioxidants and many other phytochemicals), that are contained in cauliflower.

While creating this recipe, I couldn’t help but think of the typical diet at outdoor gatherings, where cooking is centered around the grill. You know- chicken wings, burgers, hot dogs. I wanted to create an alternative that will be so satisfying that you won’t be tempted to get back into those old foods you might have loved in the past, but now you know as Beauty Detoxers is simply not serving you from a health and beauty perspective. You don’t have to never ever have them again if you truly love them…but the more you can sub in healthier, cleaner and plant-based options like this recipe, the more beautiful you will feel and look!

If you want some assistance in digestion, helping to get rid of bloat and accelerating cleansing in a safe way, take a look at this!

This brings me to why this veggie is one of my favorites— because of it’s ability to detoxify our bodies in multiple ways. There are antioxidants that support detoxification and glucosinolates thathelp to activate detoxification enzymes. It’s the sheer opposite of the grilled animal proteins- that actually ADD to the toxic load in your body with chemical compounds such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Definitely not beautifying!

On to the recipe…

Preheat oven to 450 degrees and prepare ingredients.

Combine dry ingredients into a medium sized bowl. Add the water to dry ingredients.

Whisk the mixture till it is relatively lump free.

Dip each cauliflower bite into the mixture and place on prepared cookie sheet.

Cook for 30 minutes, flip then cook for ten more minute. Remove from oven and let cool for 10 minutes. Toss the cauliflower bites in the hot sauce and coconut oil.

Blend all sauce ingredients together in food processor until smooth.
Serve cauliflower wings with carrots, celery and the vegan ranch.

Cauliflower has a fantastically fun shape to it, similar to that of flowers, which makes it a great veggie for these incognito wings! So what are you waiting for? Let’s get prepping! ;)

Check out this tasty recipe below…

Cauliflower Wings Recipe

Kimberly Snyder

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Servings 2 -3 servings

Ingredients

½ cup gluten-free flour
1 teaspoon garlic powder
1 teaspoon pepper
1 teaspoon sea salt
1 ½ cups warm water
3 teaspoons egg replacer
1 medium head cauliflower
Sauce
¼ cup organic hot sauce
1 teaspoon coconut oil
Vegan “Ranch” Dip
2/3 cup silken tofu
½ a medium yellow onion
1/4 cup nutritional yeast
2 tablespoons minced garlic
1 tbsp fresh cilantro – minced
1 tbsp fresh dill – minced
2 tsp raw apple cider vinegar
1/2 tsp sea salt

Instructions

Preheat oven to 450 degrees.
Wash and cut the cauliflower into bite size pieces. Prepare the dry ingredients into a medium sized bowl. Add the water to dry ingredients and whisk the mixture till it is relatively lump free.
Prepare a cookie sheet with wax paper. Dip each cauliflower bite into the mixture and place on cookie sheet.
Cook for 30 minutes, flip then cook for ten more minute. Remove from oven and let cool for 10 minutes. Toss the cauliflower bites in the hot sauce and coconut oil.
Blend all sauce ingredients together in food processor until smooth.
Serve cauliflower wings with carrots, celery and the vegan ranch.

Tried this recipe?Let us know how it was on Instagram!

9 Comments

Almaon August 23, 2016 at 8:19 pm
Hey Kimberly, can’t wait to try this yummy dish!!! I have a question about your Ayurvedic remedy for breast milk…what heated liquid is used along with the soaked and peeled almonds placed in the blender? A regular cup of water? I also wanted to get your take on using frozen fruit for the smoothies. I know fresh is best but is using frozen bad? Hope all is well with you and baby boy! Hope to hear back
Alma
Reply
- Kimberly Snyderon August 25, 2016 at 8:32 am
  Hi Alma and thanks for checking out my Vegan Wings…If you are referring to my Ayurvedic Breastmilk Coconut-Dill Mushroom Recipe, here is the link with the liquids I use: https://bit.ly/2bl9pR7 Hopefully this will answer any questions regarding preparing and ingredients used. As for frozen fruit, fresh is always first choice, but if not available, you can definitely use frozen (organic preferably). Sending lots of love! ;)
  Reply
  - Almaon August 25, 2016 at 11:35 am
    Hey Kimberly, thank you so much for replying back!!!?
    I was actually speaking about your Ayurvedic remedy If your breast milk is scanty. I want to try your mixture of almond milk and herbs. You say to soak ten almonds in water overnight. Then peel them, put them in a blender with a cup of the heated liquid and puree them. What heated liquid is what I’m trying to figure out. I’m looking forward to trying this twice a day to help strengthen the quality and quantity of my breast milk. I’m also going to try the recipe you answered back to?. Thank you again and hope to hear back.
    Alma
    Reply
    - Kimberly Snyderon August 26, 2016 at 5:02 am
      Hi Alma…The liquid you would heat up would be from the water you soaked the almonds in overnight. This liquid will be filled with nutrients it received from the almonds throughout the night. Let me know how it goes for you and if you feel it helps. Happy Nursing! ;)
      Reply
Kimberly Snyderon August 25, 2016 at 7:46 am
Hi Sherry and thanks for checking out my new recipe. You can choose any brand of organic gluten free brown rice. I always suggest going to your local health food store and asking for a brand that is reputable and accessible. If they don’t carry a gluten free brand, request it. They are usually very good about ordering/carrying a brand their customers need. Happy Cooking! ;)
Reply
Claireon May 23, 2020 at 10:50 am
Hi, I love buffalo cauliflower and gave this recipe a whirl last night! But I must have done something wrong? I noticed that when I added the 1.5 cups water the mixture was EXTREMELY watery, such that the ‘batter’ did not adhere to the cauliflower and they ended up being quite mushy? In any case, yours look incredible in the picture. I might try cutting the water by half next time. Is it actually supposed to be a half cup water? Please let me know if you have any tips to get that nice crispy texture. Looking forward to hearing from you!
Claire
Reply
- Kimberly Snyderon May 26, 2020 at 9:32 am
  Hi Beauty! Thanks for giving the recipe a try, and I’m sorry to hear it didn’t turn out the way you wanted it to! Some gluten-free flour mixtures and egg replacers create a different consistency when they are mixed with water, so I’m guessing that may have been the issue. If you decide to try out this recipe again, I recommend reducing your water down to 3/4 cup or less. Happy cooking! xx
  Reply
Kathleen Barneson May 27, 2020 at 2:36 pm
Love the recipe but the cauliflower bonded to the waxed paper and e had to cut it off. Next time greased parchment.
Reply
- Kimberly Snyderon May 28, 2020 at 8:45 am
  Hi Kathleen! Oh no, I’m sorry that happened! Parchment paper is definitely my go-to for this recipe to prevent the “wings” from sticking, so that should work best next time ;) Happy cooking, Beauty! xx
  Reply