Buffalo Cauliflower “Wings”

Buffalo Cauliflower "Wings" I have GOT to get something off my chest…  I signed up for a gym membership back in December with this new facility that had just opened its doors a mile away from my house… And I’ve only gone twice :-\

Whew.  I feel better having admitted that. Well, not really, actually.

WHY is working out so difficult for some people?

I have good intentions, I truly do. During the day I start to feel motivated and have this moment of “I’m going to the gym after work!!! Woo-hoo!!!”  Then somewhere between leaving the office and fighting traffic I get hungry, and all I can think about is what I will make to eat when I get home… Maybe I need to stop at the store… Maybe I need spend an hour washing and chopping and prepping vegetables before I can even begin to cook.

Then, by the time dinner is done and we’ve eaten, its already past 8 o’clock… And you’re not supposed to work out with a full stomach, right?  Right.

Welcome to my life.

In short, I need  to start going to the gym. But in the midst of remodeling our new home, signing up for The Sprouted Content Blog Challenge, (where I pledge to post 3 times a week during the month of April) and preparing for my family’s visit to Nashville over Easter weekend, I am again finding my mind flipping through excuse after excuse. There is no way I will have enough time to work out!!

I’m just proposing twice a week here. Nothing crazy.

Small, sustainable changes… You can do it… Slow and steady wins the race… You will love going to the gym just as much as you love yoga… These are the things that should be going through my mind. Mantras I will remember to repeat to myself daily.

And these are the words I will scribble on a post-it note to stick on my mirror:

Whether you think you can or you think you can’t, you’re right. – Henry Ford


I think I can I think I can I think I can… Scratch that.

I know I can.

Let’s do this!!!

(And by the way, in posting 3 times a week, I vow to not sacrifice quality for quantity. That is my promise to not only you guys, but me as well. If the writing doesn’t engage you or the recipes aren’t up to par, you won’t see it here.)

That being said, let’s get back to the subject of food, shall we?

Buffalo Cauliflower "Wings" Word around the blogosphere is that cauliflower is the new kale.

Last year, we couldn’t get enough of the wonderfully vitamin K–rich vegetable. We wrote poems about it, we made chips and smoothies out of it; we even donned kale peddling gear telling us to eat more of it.

But now, the nutrient dense & crunchy cruciferous friend of ours, a.k.a Cauliflower, is taking the health food world by storm.

Just how does one prepare, cauliflower, you ask?

Well, friends, in a myriad of ways!!! Cauliflower can be pureed and slipped into mashed potatoes, roasted over a bed of wild rice with snap peas and julienned carrots, stir-fried into a delicious Asian–inspired dish, or even used to thicken soups. But my favorite?  Baked into a healthy version of cauliflower “buffalo wings.”

Buffalo Cauliflower "Wings" My obsession with buffalo sauce started long before I became vegan, and it hasn’t waned since. This delicious bold dressing can be poured onto, stirred into, and used as a dip for many things.

But why don’t we just skip all that fluff and bake it right into these delicious cauliflower wings?

Corn meal crust, buffalo sauce, vegan ranch dressing.  This is one appetizer that won’t last long on the table. (At least not if I’m around.) :D

Buffalo Cauliflower "Wings" If I was a better planner, I would have had this recipe finalized to post for you guys before the Super Bowl, as I think it’s the perfect appetizer to impress party guests!  But alas, that didn’t happen. Better late than never, right?!?

Maybe making this can be the excuse you need to plan a game night with friends…

Bring in  the beer – out  the deck of cards – and on  the fun! But don’t forget the cauliflower wings!!!

Buffalo Cauliflower "Wings"
Prep time
Cook time
Total time
Corn meal crust... Buffalo sauce... Vegan ranch dressing. This is one appetizer that won’t last long at your next party!
  • 1 cup almond milk
  • 1 cup corn meal or flour of choice
  • 1/2 - 1 cup buffalo sauce (I used Wing Time)
  • 1 head cauliflower, cut up into bite sized pieces
  • 2 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/4 cup hemp hearts (for ranch dip)
  • 1/8 cup + 2 Tbsp. almond or other dairy-free milk (for ranch dip)
  • 1 Tbsp. nutritional yeast (for ranch dip)
  • 1 - 2 tsp. apple cider vinegar, to taste (for ranch dip)
  • 2 Tbsp. fresh lemon juice (for ranch dip)
  • 1 garlic clove, peeled (for ranch dip)
  • 1/4 tsp. kosher salt (for ranch dip)
  1. Preheat oven to 400 degrees F
  2. Line a large baking sheet with parchment paper.
  3. Combine the almond milk, corn meal or flour, garlic powder and salt in a bowl. Whisk together until all clumps are gone.
  4. Coat the cauliflower pieces with the cornmeal mixture and place on baking sheet.
  5. Bake at 400 degrees F for 20 minutes
  6. While the cauliflower is baking, combine ingredients for vegan ranch dipping sauce in a blender and blend until smooth and creamy.
  7. When cauliflower is done, remove from oven and place pieces into a large mixing bowl with desired amount of buffalo sauce. Toss gently until each piece is well covered.
  8. Serve with your home-made vegan ranch and celery sticks.

The only thing missing is an ice cold beer…

Actually, I might go get one to celebrate publishing my first of 3-posts-a-week-for-the-month-of-April Sprouted Content Blog Challenge!

On a side note, I have some exciting news to share!  Yesterday, April 1st, was the highest traffic volume this site has ever seen! And that’s no April Fool’s joke :)


THANK YOU so much for the love and support you guys have shown me and this blog. It is absolutely thrilling to put your thoughts and ideas out into the world and see them so well received :) 


  • http://www.YourMoveRE.com Julie Johnson

    Can’t wait to try!! Looks amazing!!

    • http://www.thepamperedvegan.com Baylie Martin

      Thanks Julie :)

  • http://www.drjenniferbrownnd.com Jennifer

    Wow! These look yummy! I bought cauliflower today and pureed it into a delicious sauce (I think it was inspired by Oh She Glows alfredo sauce) and now your post is making me want to go back to the store to buy some more! I will definitely be trying this one. Who knew cauliflower was so versatile? No wonder it is becoming the star of blogs everywhere! :) (Don’t worry, Kale, I will never forget about you. Kale chips will always be one of my favourite foods! Maybe even a nice side dish to the Buffalo Cauliflower “Wings”!)

    • http://www.thepamperedvegan.com Baylie Martin

      Thanks, Jennifer,! And I LOVE OSG!! One of my favorite blogs :) I haven’t made her cauliflower vegan Alfredo yet, but I do remember seeing that post and will try it soon! I’ve actually been craving Alfredo sauce :)

  • Lou Ann @ louanndonovan

    This looks delish!!

    • http://www.thepamperedvegan.com Baylie Martin

      Thank you for the kind words Lou Ann!

  • http://www.blissfuleating.com Morgan Marie

    This looks amazing! I can’t wait to try this with the guests I have over for the weekend! I’ll make them extra spicy!

    • http://www.thepamperedvegan.com Baylie Martin

      I always make them extra spicy too :) The hotter the better! Enjoy your weekend guests!

  • http://www.trueessencecoaching.net Eithne

    This looks delicious! I just bought some cauliflower today so I will definitely be trying this! Always on the lookout for new ways to prepare vegetables :)

    • http://www.thepamperedvegan.com Baylie Martin

      Me too :) Thanks Eithne!

  • http://www.sproutedcontent.com Wendy

    I was just thinking the other day that cauliflower is the new kale! LOL. I will be making these this weekend. Thanks for sharing, Baylie!

    p.s. I joined a gym membership last January back in Boston and through July only went a handful of times! It was awful. In my defense, it was about a 45-minute subway ride away (not sure what I was thinking) but still! No excuse. I applaud you in your baby steps! It’s the only way to go.

    • http://www.thepamperedvegan.com Baylie Martin

      Wendy, you sure have a better excuse for not making it to the gym every day!!! I really don’t have an excuse. I am sore from remodeling yesterday, so I think I will count that as my workout. Hah :)

  • http://helendouglas.com Helen Douglas

    I actually had something much like this at a local vegan restaurant. It was my favorite dish and I ordered only that. It had a little heat in it so i’ll add a little Tabasco to the batter or sauce. I WILL make this and thank you.