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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Cauliflower Buffalo Wings

One of the biggest tailgate staples is Buffalo Chicken Wings. I’ve never been a fan of the wings, but I love the spicy, hot flavor of buffalo sauce. You can find Cauliflower Buffalo Wings and 100+ recipes in my new book, Simple Green Meals.

Football season is here and even if you don’t care about the game, there’s one thing I’m pretty sure we can all agree on…. SNACKS!  Are you looking for a healthy alternative to your favorite gameday snack? Then this recipe is for you! #goteam

Cauliflower Buffalo Wings

Why I Can’t Get Enough Of These Cauliflower Buffalo Wings

  1. The hotter, the better is my motto! Add as little or as much hot sauce you want.. just keep a glass of water nearby!
  2. Vegetarian alternative to a classic is the best way to share this recipe. Not everyone will eat chicken wings, but I think everyone can agree that these Buffalo Chicken Wings will be a crowd pleaser.
  3. Ranch dressing. Need I say more? You’re going to fall in love with the creaminess of this ranch dressing and you don’t have to feel bad about it.

Are you ready for your mind to be blown? Get ready because these “wings” are packin’ the heat!


Cauliflower Buffalo Wings

  • Author: Jen Hansard
  • Prep Time: 30
  • Cook Time: 15
  • Total Time: 45 minutes
  • Yield: 4 Servings 1x
  • Category: Snacks


I’ve never been a fan of chicken wings—yet I love the spicy-hot flavor! I was so excited when I got this plant-based recipe to work.



For the wings

1/2 cup gluten-free all purpose flour

1/2 cup water

1 teaspoon garlic powder

1/2 teaspoon sea salt

1 head cauliflower, chopped

1 teaspoon virgin coconut oil, melted

2/3 cup Frank’s Red Hot Sauce

For Serving

Cashew ranch dipping sauce (below)

Cashew Ranch Dipping Sauce (Makes About 1/2 Cup)

1/2 cup raw cashews

4 teaspoons fresh lemon juice, divided

1/2 teaspoon dill weed

1/4 teaspoon garlic powder

Pinch of paprika

sea salt and ground black pepper


  1.  Preheat the oven to 450°F. Line a rimmed baking sheet with parchment paper.
  2.  In a large mixing bowl, combine the flour, water, garlic powder, and salt. Whisk until smooth and well combined. Dip the cauliflower pieces in the batter, making sure each piece is well coated, and arrange on the prepared baking sheet. Bake for 15 minutes, turning the pieces over halfway through the baking time.
  3.  Meanwhile, in another large bowl, stir together the oil and hot sauce. When the cauliflower is done, transfer the pieces to the bowl with the sauce and toss well. Place the coated cauliflower back on the baking sheet and bake for 25 minutes, or until crispy. Let cool slightly. Serve the cauliflower with dipping sauce.


  1. Place the cashews in a medium bowl. Pour 2 teaspoons of the lemon juice over the top. Add enough water to cover by a few inches. Let soak 2 hours, then drain and rinse well.
  2. In a food processor, combine the cashews, 1/4 cup water, dillweed, garlic powder, paprika, the remaining 2 teaspoons lemon juice, and salt and pepper to taste. Process until smooth and creamy. Scrape down the sides as needed. Store in the refrigerator until ready to use.



Simple Green Meals Reci

Order my new book now at a LOW price!

I just got wind that Simple Green Meals has dropped from $24.99 to $16.37. Don’t miss out on the savings and order now on Amazon! Maybe even order a couple! Once you place your order, make sure to grab your complimentary bonus recipes sneak peak guide and meal planning templates as a special thank you for ordering.


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  1. April

    October 15th, 2018 at 10:01 am

    Do you think this will work in an air fryer?

  2. SGS Rawkstar Carissa

    October 16th, 2018 at 1:39 pm

    Hey April,

    We have had a few people try this recipe with an air fryer and they were happy with the results!

    Enjoy 🙂

  3. Niv

    October 29th, 2018 at 4:57 pm

    I tried this recipe today. Very tasty but my only comment is that I may have had a bigger head of cauliflower than you did as the coating didn’t seem to be enough for mine… so I ended up cooking for much longer to make it even remotely crispy. The taste was on point though but I would recommend maybe using a cups or ounces measurement for the cauliflower florets…

  4. SGS Rawkstar Carissa

    November 1st, 2018 at 2:46 pm

    Hey NIV,

    So happy that you enjoyed the recipe and thought it was super tasty! This recipe is one of my favorites.
    Also, thank you for your feedback with the recipe we really appreciate it 🙂

  5. Katie

    February 3rd, 2019 at 9:37 am


    Is it table or teaspoons of lemon juice? It says teaspoon in the recipe but she says tablespoon (and uses table) in the video. Thank you.

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