Buffalo Cauliflower (Vegan, Oil Free, and Gluten Free)

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people


  • 1 head cauliflower
  • 1 cup whole wheat pastry or gluten free flour
  • 1 cup water
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1-2 cups whole wheat or gluten free bread crumbs
  • 1 cup favorite hot sauce or buffalo sauce I use Frank's Red Hot for this.


  • Preheat oven to 425 degrees F.
  • Meanwhile, cut cauliflower into pieces and set aside.
  • Combine flour, water, and seasonings in a bowl and stir until smooth.
  • Place bread crumbs in another bowl.
  • Dip cauliflower pieces in flour and water mixture and then coat with breadcrumbs.
  • Place on a silicone or parchment paper lined baking sheet.
  • Bake on top rack for 10 minutes, turn, and bake an additional 5 minutes, or until golden brown.
  • Toss baked cauliflower pieces in hot sauce, return to the baking sheet, and bake for an additional 5 minutes.
  • Serve with your favorite dipping sauce.


This recipe works well with a variety of vegetables, especially mushrooms and zucchini. They are great with our without sauce. Also try with BBQ, honey mustard, or sriracha. Get creative!

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