These Vegan Cauliflower Buffalo and BBQ bites are a perfect snack for game day or any time you’re in the mood for something spicy and flavorful. Plus, they’re vegan, can be made gluten-free, and packed with nutrients, so you can feel good about indulging in them. Give them a try today and see for yourself how delicious and satisfying they can be!
These cauliflower bites are a tasty and healthy snack that will satisfy your cravings without sabotaging your diet. These delicious bites are a perfect alternative to traditional buffalo wings, which are typically high in fat and calories. Not only are vegan buffalo cauliflower bites delicious, but they’re also incredibly easy to make.
Hungry for more Healthy Vegan Snacks: These Quinoa Tacos, or Asian Vegan Lettuce Wraps can be a main course or made as individual snacks.
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Are you gluten-free? We have you covered with this recipe. Simply make two substitutes for gluten-free flour and bread crumbs. Then pour on the Buffalo sauce or BBQ sauce and enjoy a delicious gluten-free vegan snack.
Neuro Nutrition Nugget - Cauliflower
Cauliflower is a delicious and versatile vegetable that is often used in many different culinary creations. But did you know that cauliflower also boasts some impressive brain benefits? Yes, that’s right! This cruciferous vegetable is not only good for your body but also for your mind.
The neuro nutrition of cauliflower is something that should not be overlooked. Cauliflower is an excellent source of choline, a nutrient that is essential for brain health. Choline is a precursor to acetylcholine, a neurotransmitter that is important for memory and learning. Studies have shown that choline can also help to prevent age-related cognitive decline. So, incorporating cauliflower into your diet can help to keep your brain sharp as you age.
Not only is cauliflower rich in choline but it is also packed with antioxidants. Antioxidants are important for protecting the brain from oxidative stress, which can damage brain cells and lead to cognitive decline. Cauliflower also contains sulforaphane, a compound that has been shown to improve cognitive function and protect the brain from damage.
In addition to its brain-boosting benefits, cauliflower is also low in calories and high in fiber, making it an excellent choice for weight management. It is also a good source of vitamin C, which is important for immune health, and vitamin K, which is important for bone health.
Ingredients for Vegan Cauliflower Buffalo Bites
- Cauliflower: Choose a firm, fresh medium-size head of cauliflower.
Plant-Based Milk: Almond, oat, or soy work the best.
Flour: All-purpose or GlutenFree Flour
Bread Crumbs: I like panko style with regular or gluten-free bread.
Onion Powder: If I don’t have onion powder, I use dried minced onion.
Roasted Garlic Powder: I like the flavor of the roasted garlic powder. You can use regular garlic powder or minced dried onions.
Buffalo Sauce
- Franks Red Hot Sauce: or any hot sauce. Some hot sauces are spicier than Franks so you may want to use a little less or add some extra butter.
- Vegan Butter: Butter rounds out the spicy flavor and adds a creamy smoothness to the sauce.
- Rice Vinegar: Adds a nice tang to the sauce for improved flavor.
- Golden or Maple Syrup: Some like their sauce sweet and some don’t. The syrup is optional.
- BBQ Sauce
- Your Favorite BBQ Sauce: I use Sweet Baby Ray’s because it’s Vegan and gluten-free.
- Maple or Golden Syrup: Gives the BBQ sauce that sweetness I love. It’s optional, though.
Ingredients for Vegan Ranch Dressing:
- Vegan Mayonnaise: I like to use either Hellman’s or Veganaise.
- Rice Vinegar: Adds some extra acidity to the dressing.
- Plant Based Milk: Used to thin the dressing to a pourable consistancy.
- Chives: add color, crunch, and onion flavor.
- Smoked Paprika: I use for color and love the hint of smoke
- Fresh or Dried Dill: Fresh is best, but dried will work.
- Roasted Garlic Powder: The powder gives more flavor than the diced dried garlic.
Step by Step Instructions:
Make the Vegan Ranch Dressing
- Add all the ingredients for the dressing to a medium size bowl.
- Preheat the oven to 450°℉
- Whisk to combine, and refrigerate until ready to serve the Buffalo Cauliflower Bites.
Make the Vegan Buffalo Cauliflower Bites
- Cut the head of cauliflower into about 40 pieces.
- Mix the flour, bread crumbs, garlic powder, onion powder, and sea salt together in a gallon food storage bag.
- Add the plant-based milk to a shallow bowl and dip about ten pieces at a time in the milk and add them to the flour/breadcrumb mixture.
- Shake the milk-coated cauliflower pieces in the bag and place on a parchment-lined baking sheet.
- Bake at 450°F for 20 minutes or until browned and firm but tender.
Make the Buffalo and BBQ sauce
- For the Buffalo sauce, add the Franks Red Hot Sauce, vegan butter, apple cider vinegar, and golden or maple syrup to a small saucepan. Bring to a simmer and simmer for 5 minutes.
- For the BBQ sauce – Add the syrup to the BBQ sauce and heat in a small saucepan until hot.
Serve
- Divide the baked crispy cauliflower bites in half.
- Coat half with the buffalo sauce and half with the BBQ sauce.
- Serve with the Vegan Ranch Dressing and more sauce on the side for dipping.
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Vegan Buffalo Cauliflower Bites
Equipment
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- To see the ingredient amounts in metric units, click the "METRIC:" button between the ingredients and the instructions for this recipe.
Ingredients
Buffalo Cauliflower
- 1 medium head of cauliflower about 8 cups
- ⅔ cup all-purpose flour For gluten free use gluten free flour
- 1 cup Almond or your favorite plant-based milk
- 1 tsp roasted garlic powder
- 1 tsp onion powder
- ½ tsp sea salt
- 1½ cups Panko bread crumbs or gluten-free bread crumbs.
Buffalo Sauce and BBQ Sauce
- 1 cup Franks Red Hot Sauce
- 3 tbsp Vegan Butter
- 1 tbsp apple cider vinegar
- 1 tbsp golden syrup or maple syrup
- 1 cup BBQ sauce (I used Sweet Baby Ray's Original
- ¼ cup maple or golden syrup
Vegan Ranch Dressing
- 1 cup Vegan Mayonnaise
- ¼ cup plant-based milk
- 1 tsp rice vinegar or lemon juice
- 2 tsp roasted garlic powder
- 1 tbsp chopped parsley
- 1 tbsp fresh chopped dill or 1 tsp dried dill
- 3 tbsp finely diced chives
- ¼ tsp paprika
- salt to taste
Instructions
Make the Vegan Ranch Dressing
- Add all the ingredients for the dressing to a medium size bowl.
- Preheat the oven to 450°℉
- Whisk to combine, and refrigerate until ready to serve the Buffalo Cauliflower Bites.
Make the Buffalo Cauliflower Bites
- Cut the head of cauliflower into about 40 pieces.
- Mix the flour, bread crumbs, garlic powder, onion powder, and sea salt together in a gallon food storage bag.
- Add the plant-based milk to a shallow bowl and dip about ten pieces at a time in the milk and add them to the flour/breadcrumb mixture.
- Shake the milk-coated cauliflower pieces in the bag and place on a parchment-lined baking sheet.
- Bake at 450°F for 20 minutes or until browned and firm but tender.
Make the Buffalo and BBQ sauce
- For the Buffalo sauce, add the Franks Red Hot Sauce, vegan butter, apple cider vinegar, and golden or maple syrup to a small saucepan. Bring to a simmer and simmer for 5 minutes.
- For the BBQ sauce - Add the syrup to the BBQ sauce and heat in a small saucepan until hot.
Serve
- Split the baked crispy cauliflower bites in half.
- Coat half with the buffalo sauce and half with the BBQ sauce
- Serve with the Vegan Ranch Dressing and more sauce on the side for dipping.
