January 5


Monika’s Molecular Meals: Buffalo-Style Vegan Cauliflower Wings (Meat Eater-Approved!)

By Monika Knapp

January 5, 2022

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Delicious Vegan Buffalo Wings

Monika's Molecular Meals: Buffalo-Style Vegan Cauliflower Wings (Meat Eater-Approved!)

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The first time I made these cauliflower wings, I also made chicken wings since I live with a couple of meat eaters.

So imagine my shock when I saw my brother reaching for seconds–not of the chicken wings, but the cauliflower ones!

And who can blame him? These “wings” are crunchy on the outside, tender on the inside, and boast the same bold, delicious flavors of regular, non-vegan Buffalo wings.

Plus, they are WAY healthier than regular old Buffalo wings.

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Even though these cauliflower wings are technically fried, they don’t contain any of the animal fat that their carnivorous cousins do.

And if frying at home intimidates you, I’ll also give you a method to bake these wings at home, with equally delicious results.

Here’s how it’s done:

Monika's Molecular Meals: Buffalo-Style Vegan Cauliflower Wings (Meat Eater-Approved!)

FTH’s Buffalo-Style Vegan Cauliflower Wings 

Equipment Needed: Wok, dutch oven or another large, sturdy deep pot

Recipe Time: 25 min

Serves: 4 as a main course, 6-8 as an appetizer


  • 2 whole heads cauliflower, stemmed and cut into florets
  • 1 cup Frank’s Red Hot Sauce
  • 8 Tbsp (1 stick) of your favorite vegan butter
  • 3 cups avocado oil, or another oil with a high smoke point (see Recipe Notes)
  • Your favorite vegan dipping sauce and celery sticks, to serve
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1) Make your mise and sauces.

These buffalo wings come together pretty quickly, so it’s important to have all your ingredients ready so you can focus on the frying.

Melt the butter in the microwave, then combine it with the Frank’s Red Hot. Set aside in a large bowl.

Meanwhile, pour the oil into your frying vessel and let it heat to 375-400 degrees F.

While the oil is heating, prep your garnishes. If you want a side sauce for these wings, get that ready in a bowl. If you want celery sticks, get those on a plate. Basically, set the table and get ready to eat, because all you have left to do is fry your wings!

2) Fry the wings and serve!

When the oil is hot enough, carefully lower the cauliflower into the oil using a wire spider strainer or mesh spoon.

Be careful not to crowd the wings, or you may risk lowering the temperature of the oil too much. If the vessel you’re using to fry can’t fit all the cauliflower comfortably in one layer, then fry in multiple batches.

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Stir and fry the cauliflower until golden brown and crisp. When finished, carefully transfer the cauliflower to the bowl with the butter and hot sauce.

Toss to coat, then serve ‘em up! Repeat with remaining cauliflower as needed.

Recipe Notes

  • If you don’t have avocado oil or would prefer to fry with another oil, peanut, corn, and canola oil will all work just fine.
Monika's Molecular Meals: Buffalo-Style Vegan Cauliflower Wings (Meat Eater-Approved!)

How To Bake These Wings To Delicious Perfection (& Save Big On Calories Too)

While frying these wings will yield the most delicious results, I understand that frying at home can be kind of a pain.

So if you’d rather bake them, here’s what to do:

Preheat your oven to 450 degrees F.

Toss the cauliflower florets with about one-third of the buffalo sauce, just until it’s coated. Then place the florets on a baking sheet, making sure no florets are touching each other.

When the oven is preheated, bake the wings for 15-20 minutes, or until golden brown on top. Then carefully flip each floret over and bake for another 10-15 minutes, or until golden brown all over.

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Remove the cauliflower from the oven, toss with the remaining sauce and bake for another 10-15 minutes, or until the sauce sticks to the wings and everything begins to caramelize.

Garnish and serve!

Add THIS Vegan “Cheese” to Your Wings For Even More Delicious Flavor…

If you’ve been vegan for a while, then odds are you already know about the magic ingredient that is nutritional yeast.

While I’ll admit it may not sound “appetizing” exactly… nutritional yeast packs an undeniably “cheesy” flavor that you simply won’t get from most other vegan ingredients.

It’s ultra-savory, and will make these cauliflower wings taste even more meaty and mouth-watering than they already do.


One serving of nutritional yeast contains a whopping 9 grams of protein

This is important, not just because a lot of people think vegans and vegetarians “don’t eat enough protein” (totally a myth by the way… vegetarians and vegans actually average 70% more protein than they need every day)…

… no, the real reason this is important is because adding more protein to your diet can actually trigger your body to burn more calories (without exercise)!

A recent study in the American Journal of Clinical Nutrition found that by boosting their protein intake by a certain specific amount, people on average burned 441 more calories per day.

This can be as simple as eating a few more nuts every morning… incorporating more foods like edamame, tofu, and tempeh into your diet… and yes, adding nutritional yeast on top of your buffalo-style vegan cauliflower wings. 🙂 

So if you’d like to know the exact amount of protein to add to your diet to burn up to hundreds more calories the next day… go here:

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Monika Knapp

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