Spicy Cauli-Wings {with a tangy avo-ranch sauce}


Cauliflower is legit a versatile af veg. I’ve done cauliflower fried “rice,” mashed cauliflower (instead of potatoes), cauliflower crust pizza. All of which I have covered on the blog. And of course, I put cauliflower in all kinds of stuff. The one thing I have always been hesitant to make: cauliflower wings.

First of all, I don’t know if you know this about me, but I have been a vegetarian my entire life. So I have no idea what wings are “supposed” to taste like. In many cases of cooking, I combine ingredients instinctually. I guess. I trust. I surrender to the culinary divine and let it lead me and pray it all works out. And usually, it does. For this case, it REALLY does. This recipe didn’t have that gooky batter that most recipes called for. I don’t really want to feel like I’m eating a fritter, I want the pure crunch of that delish cauli all up in my mouth (yea, I just said it like that).

This is crunchy. I LOVE crunchy. I can hear my mother-in-law Donna say, “gimme something crunchy.”

It’s also spicy while the avocado ranch dipping sauce perfectly complements and cools that spicy sexiness.

I know you’re all thinking about your favorite dishes to whip up for your Oscar’s themed party 😉 Add this baby to your roster.

Spicy Cauli-Wings {with a tangy avo-ranch sauce}


Serves 4-6 people
Total time: 20-30 minutes

What you need:

For your wings

  • 1 small head of cauliflower, chopped into bite-sized florets (make as big/small as you want, it’s your mouth)
  • 1/4 cup cultured butter/ghee/unsalted butter
  • 1/4 cup hot sauce (your fave is totes okay)
  • 4 cloves of garlic, minced
  • Salt, pepper to taste

For your avo ranch dipping sauce

  • 4 tablespoons of mayo (avocado oil mayo from Primal Kitchen is my fave but if you’re going eggless, check out Hampton Creek’s Just Mayo for a great vegan alternative)
  • 1 cup of plain full-fat yogurt
  • 2 cloves of garlic
  • 1/4 cup roughly chopped parsley
  • 1/4 cup roughly chopped cilantro
  • juice from 1-2 lemons (depends on your preference)
  • salt, pepper to taste
  • Optional: chives/scallions
How you make it:
  1. Now you have 2 choices for your sexy cauli-wings. Option 1: Preheat your oven to 400 degrees. Prepare a sheet pan and spread out your cauliflower bites evenly, rub down with a little oil of your choice (coconut is my fave or even avocado oil). Roast for 15-20 minutes. Option 2: sautee cauliflower in a little bit of the butter reserved for your sauce until golden and slightly soft.
  2. While your cauliflower is cooking, prepare your avo-ranch dipping sauce. Combine all ingredients except parsley, cilantro. Once sauce is creamy and luscious, season generously and garnish with parsley, cilantro or any other herb you like.
  3. Once you have cooked your cauliflower, set aside in a big ol’ bowl.
  4. In a skillet or pan of your choice, melt your butter over medium heat. Let it get a little frothy, maybe slightly brown and add minced garlic. Then turn off the heat, whisk in your hot sauce, drizzle a little honey.
  5. Pour over cauliflower and stir to coat.
  6. Maybe squeeze a little citrus juice (either lime or lemon) and serve with your dipping sauce.

I promise it’s as sexy as it is messy 😉

What are your fave cauliflower recipes?

Peace, love and NO Beef!




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