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Cauliflower “Buffalo” Wings on Brown Rice

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Crispy, battered cauliflower florets coated in a sweet-spicy BBQ-hot-sauce glaze, baked until golden, and served over nutty brown rice for a plant-based twist on Buffalo wings.

  • Author: Sophia
  • Prep Time: 15 minutes
  • Cook Time: 55–65 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings
  • Category: Main Dish
  • Method: Baking
  • Cuisine: American
  • Diet: Vegan

Ingredients

1 large head cauliflower (or 2 small), cut into large florets

Batter:

1/2 cup almond milk

1/2 cup water

3/4 cup flour (or almond flour)

2 tbsp cornstarch

1 tsp Sazon Goya seasoning (optional)

1 tsp Goya all-purpose seasoning (optional)

1–2 tsp paprika

1–2 tsp garlic powder

1–2 tsp black pepper

1 tsp salt (omit if using Goya seasoning)

1–2 tsp cumin

1–2 tsp onion powder

Coating:

3/4–1 cup panko crumbs, seasoned with salt, pepper, and garlic powder

Sauce:

1 bottle BBQ sauce

1 tbsp Earth Balance (or vegan butter)

1–3 tbsp hot sauce, to taste

1 tbsp honey or agave nectar (optional)

For Serving:

Cooked brown rice or cauliflower rice

Instructions

  1. Preheat oven to 450°F (232°C). Line baking sheet with parchment paper.
  2. In a bowl, whisk almond milk, water, flour, cornstarch, and seasonings until smooth. Add more almond milk if too thick.
  3. Place batter in a zip-top bag with cauliflower florets; shake until coated.
  4. Dip each floret in seasoned panko crumbs to coat fully. Arrange on prepared baking sheet.
  5. Bake for 15–20 minutes, flip, then bake another 15 minutes until golden.
  6. In a bowl, mix BBQ sauce, Earth Balance, hot sauce, and honey/agave.
  7. Reduce oven to 400°F (204°C). Coat baked cauliflower in sauce, return to oven, and bake 25–30 minutes until edges are slightly charred.
  8. Serve hot over brown rice or cauliflower rice.

Notes

  • Make gluten-free by using GF flour and breadcrumbs.
  • Substitute Earth Balance with vegan or dairy butter.
  • Adjust heat by varying hot sauce amount.
  • Air-fryer option: Cook at 400°F for 15 minutes, flip halfway, toss in sauce, then air-fry another 5–7 minutes.
  • Freezer-friendly: Freeze on tray, transfer to bag, reheat from frozen at 375°F for 15–20 minutes.

Nutrition

Find it online: https://savorymomskitchen.com/cauliflower-buffalo-wings-on-brown-rice/