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Spicy, Vegan, Gluten-free Buffalo Cauliflower Wings

March 27, 2018

Free of gluten, eggs, dairy, meat, nuts, and added sugars.  A little bit tangy, a little bit spicy, and a whole lot of nutritious....



"Cauliflower is nothing but cabbage with a college education."  Mark Twain



When it comes to boosting heart health, eating your veggies is arguably the #1 priority.  Many of us grew up being forced to "eat your veggies".  Well.... this tasty proves that eating your veggies doesn't have to be boring or tasteless. 


Cauliflower might be a surprising powerhouse when it comes to protecting your heart.  An article published in Stroke, a journal published by the American Heart Association, people with diets high in white fruits & veggies seemed to have less risk of a stroke.  


So when your working on "eating the rainbow,"  apples and pears aren't the only option for eating white fruits & veggies.  These Buffalo Cauliflower Wings are delicious, but also packed full of health benefits including some extra fiber, protein, Vitamin C, Vitamin K, and B vitamins.


So go on.... enjoy eating your veggies.






​​Spicy, Tasty Buffalo Cauliflower "Wings" 


Prep time: 15 minutes

Bake time: 30-45 minutes

Serves: 10-12






Cauliflower "Wings"

  • 2c yellow potato, sweet potato, butternut squash2c non-dairy “mylk”

  • 1 head of cauliflower, washed and broken in to bite sized pieces

  • 2T olive oil

  • 1/2c garbanzo, quinoa, or other gluten-free flour


Buffalo sauce


  • 1/2c hot pepper sauce

  • 2T vegan butter

  • 2T non-dairy "mylk"

  • 2T apple cider vingear

  • 1T paprika

  • 1t maple syrup

  • 1/2t vegan Worcestershire sauce

  • 1/4t cayenne powder

  • 1/4t garlic powder





1.)   Lightly coat cauliflower bites with olive oil.  Toss with flour.  Arrange in a single layer on a cookie sheet lined with parchment paper.



2.)   Roast on 300F for 15 minutes untill lightly browned.


3.)   Meanwhile, mix together ingredients for buffalo sauce either over low heat or in a blender.


4.) Lightly coat cauliflower with buffalo sauce and return to bake for another 15 minutes.


5.) Serve immediately.  Enjoy eating your veggies!



This recipe was created as a part of the Jefferson Middle School, Fall 2017 class.  Made possible through sponsorship by the San Gabriel Educational Foundation with generous support from the San Gabriel Valley Medical Center Foundation Funds.






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