finger lickin’ cauliflower buffalo wings

There are a lot of people who think that switching to a plant based diet is extreme for various reasons but a big  one is that they think they can’t eat exciting & tasty food that is super satisfying.  Well this appy will prove them all wrong.  Not only is it bursting with flavour, it’s nutrient dense.  What’s not to love?! Eat up! And we guarantee, you’ll be licking your fingers.


Let’s get started.  Here’s what you’ll need for the “wings” :

3/4 cup brown rice flour ( I used oat flour and it worked perfectly so just use a flour with a similar consistency to brown rice flour.  Example – almond flour will not work )

1 cup water

1 tsp paprika

2 tsp garlic powder

1 tsp onion powder ( I added this to the existing recipe )

as much salt & pepper as you like

1 head cauliflower cut into bite sized pieces

3/4 cup cayenne hot sauce ( my fave is Franks red )

Here’s what you’ll need for the vegan ranch dip :

1 cup tofutti sour cream

1 tbsp apple cider vinegar

1 tsp onion powder

1 tsp garlic powder

as much salt and pepper as you like

2 tbsp dill pickle sour kraut ( I used the brand called Farm house culture that you can find at whole foods, or you could also use a few pickles ) Chop up kraut or pickles

a few chives chopped up


Alright, this recipe is super simple so you’ll be demolishing these in no time.  First, preheat your oven to 450 degrees and line a large cookie sheet with parchment paper. Second, take all of the ingredients for the “wings” except for the Franks & cauliflower and put in a mixing bowl.  Mix it all together until all the clumps are gone.  Then cut your cauliflower into bite sized bits and add these to the mixing bowl.  Saturate each piece of cauliflower in the mix and let any excess drip off.  Then place them on your cookie sheet and put in the oven.


Bake them for 20 minutes, flipping once in the middle so that each side gets 10 minutes.

Once your wings are baked take your hot sauce and cauliflower and mix them both together in a bowl.  Make sure every piece is covered for optimal taste.


Now for the vegan ranch sauce, take all of the ingredients and mix them together in a bowl & voila! Pretty easy & delish for dipping!

And that’s it friends.  A very simple, crowd pleasing appy that will have everyone coming back for more…guaranteed!!  This appetizer is a great way to get your meat eating friends to try something that you know they will love and maybe open their eyes to more amazing plant based food.  Happy lickin’!


We’d love to say that we invented this amazing dish, but that wouldn’t be conscious or in good taste.  So – giving credit where credit is due : We discovered this recipe at & the ranch dip is our own recipe!

Namaste, my muse and I.

Photographs by Iulia Agnew, of Vancouver, BC.

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