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Shake and Bake Buffalo Cauliflower Wings

Cook Time45 mins
Course: Appetizer, Side Dish, Snack


Cauliflower Wings

  • 4 cups cauliflower florets (1 medium head)
  • 2 large eggs
  • 2 tbsps unsweetened soy milk
  • 1/2 cup rice panko breadcrumbs
  • 2 tbsps nutritional yeast
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp paprika
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Buffalo Sauce

  • 1/2 cup + 2 tbsps Frank’s Red Hot Buffalo Wings sauce
  • 2 tbsps avocado oil
  • 1 tbsp pure liquid honey


  • Preheat oven to 400℉ and line a baking sheet with silicone baking liner or parchment paper.
  • Cut the cauliflower into wing-sized pieces and set aside.
  • In a large bowl, whisk the eggs and soy milk. Add the cauliflower florets and toss until evenly coated.
  • In a separate bowl, mix together the breadcrumbs, nutritional yeast, garlic powder, onion powder, paprika, salt and pepper. Transfer to a large silicone bag or large container with lid.
  • Transfer the cauliflower wings to the silicone bag, seal and shake shake shake, until evenly coated.
  • Transfer the cauliflower to the baking sheet and spread out evenly.
  • Bake for 20 minutes, then remove from oven and flip cauliflower. Bake for an additional 15 minutes.
  • While the cauliflower is baking, prepare the Buffalo sauce. In a small bowl, whisk together Frank’s sauce, avocado oil and honey.
  • When cauliflower is done baking, toss in Buffalo sauce until evenly coated.
  • Place back onto baking sheet, and bake at 400℉ for 10 more minutes. No need to flip!
  • Remove from oven and let sit for 3 to 5 minutes.
  • Serve with Avocado Ranch Dip from The Healthnut Cookbook and with carrot and celery sticks. Enjoy!