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cauliflower wings recipe With Buffalo Orange Lacquer
- Total Time: 60 minutes
- Yield: 4–6 servings 1x
- Diet: Vegan
Description
This recipe transforms cauliflower florets into crispy, golden wings coated in a sticky, tangy-sweet Buffalo Orange Lacquer. It’s a healthy, satisfying plant-based dish perfect as a family dinner or appetizer.
Ingredients
- 1 large head fresh cauliflower (about 2 lbs / 900 g), cut into bite-sized florets
- 1 cup all-purpose flour (120 g)
- 2 tablespoons cornstarch (16 g)
- 1 cup plant-based milk (240 ml), unsweetened almond or oat
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup your favorite buffalo sauce (120 ml), choose mild or hot
- 0.25 cup orange juice (60 ml), freshly squeezed
- 1 teaspoon orange zest
- 1 tablespoon maple syrup (15 ml), or agave (optional)
- 1 teaspoon apple cider vinegar
Instructions
- Prep Cauliflower: Wash one large head of cauliflower and cut into uniform bite-sized florets. Pat them very dry with a kitchen towel; this ensures maximum crispness.
- Make The Batter: In a large bowl, whisk together 1 cup (120 g) all-purpose flour, 2 tablespoons (16 g) cornstarch, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon smoked paprika, 0.5 teaspoon salt, 0.25 teaspoon black pepper, and 1 cup (240 ml) plant-based milk until smooth and lump-free. The batter should be thick enough to coat a spoon. Dip each floret, ensuring an even, thin coating; excess batter will make them soggy.
- First Bake: Arrange coated florets in a single layer on a large baking sheet lined with parchment paper. Do not overcrowd, or they’ll steam instead of crisp. Bake in a preheated oven at 400°F (200°C) for 15-20 minutes until they look lightly golden and feel tender-crisp on the outside. This stage establishes their structural integrity.
- Prepare Lacquer: While the wings bake, whisk together 0.5 cup (120 ml) buffalo sauce, 0.25 cup (60 ml) orange juice, 1 teaspoon orange zest, 1 tablespoon (15 ml) maple syrup (if using), and 1 teaspoon apple cider vinegar in a small saucepan. Bring to a gentle simmer over medium heat for 5 minutes, stirring occasionally, until the sauce slightly thickens and coats the back of a spoon. It will smell intensely aromatic.
- Sauce And Second Bake: Carefully remove the baking sheet from the oven. In a large bowl, toss the baked cauliflower wings generously with the warm Buffalo Orange Lacquer until every floret is glistening. Return them to the same baking sheet for another 10-15 minutes, or until the sauce is caramelized, sticky, and the cauliflower wings are deeply crispy and burnished. This second bake is crucial for the perfect texture.
Notes
To ensure crispiness, pat cauliflower dry and avoid overcrowding the baking sheet; air frying is an excellent alternative method. Adjust batter consistency with milk or flour as needed. For dietary needs, use whole wheat or gluten-free flour, low-sodium buffalo sauce, and ensure plant-based milk for vegan preparation. Serve with a healthy Greek yogurt dip or cashew cream.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: about 5-6 florets
- Calories: 220 calories
- Sugar: 12 g
- Sodium: 350 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 5 g
- Protein: 5 g
- Cholesterol: 0 mg