VEGAN Sticky Cauliflower Bites

In the past I have made the buffalo cauliflower recipe that kept popping up on my facebook feed, however whenever I made them I could never get the consistency right and they always ended up super soggy.

Ive taken my mother in law’s sticky wings recipe and cleaned it up a little and made it vegan. They came out crispy and the flavour was ever so satisfying! I served it on brown basmati rice and made it a meal. I also tried the batter with both coconut flour and spelt flour for anyone out there who is gluten free.

Both turned out perfect so I will add the notes for those to the recipe below:


• 1/2 cup spelt flour (or coconut flour or any gf flour) 

• 1-1 1/4 cup almond milk (or any milk) 

• 1 large cauliflower head (cut in to small bite size pieces) 

• 1 tablespoon sesame oil 

• 1/2 cup tamari sauce (or soy) 

• 1/2 cup maple syrup 

• 1/4 cup rice vinegar (or apple cider) 

• 2 garlic cloves minced 

• 1 tsp ginger, grated 

• 1/4 cup water 

• 1 tablespoon arrowroot powder (or cornstarch) 

• Scallions and sesame seeds for garnish 


1. Pre-heat oven to 450 and line a baking sheet with brown paper. Drizzle 1/2 the sesame oil on the bottom. 

2. Combine flour and milk to a bowl and dip the cauliflower pieces to coat and tap or shake gently to remove excess batter. Arrange on the baking sheet and bake for 10-15 minutes.

3. In the meantime, combine Tamari sauce, maple syrup, vinegar, garlic, and ginger to a sauce pan and bring to a gentle boil over medium heat. 

4. Add water and cornstarch to a cup and stir to mix. Add to the saucepan and allow to simmer for 5 minutes. 

5. Flip the cauliflower and brush with remaining sesame oil. Bake for 5 more minutes.

6. Pour the mixture over the cauliflower and bake a remaining 5-10 minutes until crispy (you may want to broil for a minute or two at the end, but keep watch so they don’t burn!)

7. Serve over rice with scallions and a sprinkle of sesame seeds.

Becky Bayda
Becky is completing her education towards Holistic Nutrition and is focusing her research on mental health and sports. She uses her blog to help share her vision and knowledge, which focuses on restoring balance and empowering people through wholesome living.