Recipe: Vegetarian Buffalo Cauliflower “Wings”

Since Nutrition Month is coming to an end, this week I want to share a recipe that fits the theme of unlocking the potential of food to bring us together. Preparing and eating food with friends and loved ones is a great way to bond and create memories. This is one of my favourite recipes to make with my best friend – one of us will prepare the cauliflower while the other mixes the ingredients for the breading. These cauliflower “wings” are also a great accompaniment for a family movie or board game night, a party or BBQ.

Yield: 4 servings     Prep time: 15 minutes     Total time: 65 minutes


1 head of cauliflower (about 4-5 cups of florets)
1/2 cup milk*
1/2 cup water
3/4 cup all-purpose flour
2 tsp garlic powder
2 tsp onion powder
1 tsp cumin
1 tsp paprika
1/8 tsp ground pepper

Buffalo Sauce:

1 C PC Mild Buffalo Wing Sauce**
1 Tbsp honey***
1 Tbsp butter***


1.      Preheat your oven to 450 °F (if you have a convection oven, 425 °F may be better). Line 1-2 baking sheets with parchment paper (depending on how many pieces you have).

2.      Wash the head of cauliflower thoroughly, pat dry, then cut into bite-sized florets.

3.      Whisk together the dry ingredients then add in the water and milk, whisking again until smooth. The mixture should be about the consistency of pancake batter.

4.      Dump the chopped cauliflower into the bowl of batter and toss with a large spoon to coat each piece evenly. Tap each piece off on the side of the bowl to remove any excess batter before placing onto the parchment lined baking sheet in an even layer.


5.      Place the pan(s) into your preheated oven and bake for 15 minutes, then turn over the florets and bake for another 10 minutes to get all sides browned and crispy.


6.      While the cauliflower bakes, rinse out the bowl you used earlier and in that same bowl, mix the buffalo sauce together with the honey and butter.

7.      Once your 10-minute timer is up, take the cauliflower out of the oven and toss the pieces in the buffalo sauce until well coated.


8.      Place back on the baking sheet(s) and bake for 15 minutes, flip the florets, then bake for another 10 minutes. Serve with your dip of choice – I like to pair them with plain Greek yogurt mixed with a squeeze of lime.


*You can use whatever milk you prefer – cow’s milk, almond milk, or soy milk all work well – just make sure it is unsweetened and unflavoured.

**You can substitute PC Hot Buffalo Wing Sauce or Frank’s Red Hot Buffalo Sauce if you want more spice.

***To make this recipe vegan, omit or swap for brown sugar and vegan buttery spread.


Erin Martin - Adapted from Hot for Food


Ryan Stallard