Appetizer, Recipes

January 25, 2019

Spicy Cauliflower ‘Wings’ with Peanut Dip

According to the American Chicken Council, Americans are consume around 1.33 BILLION chicken wings on Super Bowl Sunday alone. That is a lot of chickens. Well don’t worry you can have you Super Bowl and your wings too 🙂.

This recipe is super (no pun intended) easy to make and will leave your spicy tooth satisfied. I made it last year for a group of guys and they loved them- we didn’t miss the chicken at all. Also, you don’t have to deal with eating off the bone which I always hated. You can pop ’em right in your mouth and snack to your hearts delight.

The recipe takes less than 30 minutes to make and is pretty fool proof.


I don’t usually talk about calories, I think it is more about the quality of your food rather than counting calories but in this case it is worth mentioning.


By substituting cauliflower for chicken you are saving about:

670 calories per 10 chicken wings vs. 10 cauliflower ‘wings’

15 grams of saturated fat (the stuff that is not heart healthy)

Not only will you cut down on calories, saturated fat, and sodium but you will also be gaining beneficial nutrients.

1 cup of cauliflower has:

2 grams of fiber

8% RDI potassium

75% RDI vitamin C


14% RDI Folate

various antioxidants such as glucosinolates and isothiocyanates shown to have anti-cancer effects.

The Recipe- adapted from Thug Kitchen cookbook

2 heads of cauliflower, chopped into little trees

1/2 cup flour, all-purpose, whole-wheat or any kind you have

1/2 cup water

Sriracha Sauce

1/4-1/2 cup Sriracha (depending on how spicy you want your wings to be)

1/4 cup rice vinegar

2 Tbsp soy sauce

  1. Preheat your oven to 425 degrees. Drizzle some vegetable oil on a sheet pan so the cauliflower won’t stick.
  2. Combine flour and water in a large bowl and mix until smooth with no clumps. Add chopped cauliflower and toss to coat with the flour mixture.
  3. Add cauliflower to the sheet pan and bake for 15 minutes until crispy.
  4. Remove cauliflower from the oven and let cool slightly.
  5. Make Sriracha sauce and add to the baked cauliflower, tossing to coat it all with the spice.
  6. Place it back in the oven for 5-8 minutes until hot and crispy.
  7. Serve hot with the peanut sauce and carrot and cucumber sticks.

Peanut Sauce

1/4 cup warm water

1/4 cup creamy peanut butter

2 Tbsp rice vinegar

2 Tbsp lime juice

2 tsp minced fresh ginger

1 tsp soy sauce or tamari

1 tsp maple syrup

  1. Add all ingredients to a small bowl and mix until creamy. It will look clumpy at first but just keep mixing until it is well combined.

Spicy cauliflower wings with peanut sauce the perfect vegan snack for the super bowl

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