Healthy Pumpkin Bread

Here’s the BEST healthy pumpkin bread, perfectly moist and cozy spiced. You’ll never believe it’s and made without flour…just 100% rolled oats! Naturally gluten free and dairy free. “Try this pumpkin bread,” I offered to Alex’s family. They took a moist, pumpkin-spiced bite and started to murmur their approval as I threw in, “It’s made of all oats, too! No flour.” They looked at me in astonishment. “What? This is amazing.” Yes, this actually happened with this Healthy Pumpkin Bread (paraphrased, of course!). It’s so moist, so cozy spiced with cinnamon and nutmeg, you’ll hardly notice that’s made purely of oats…no flour at all. We don’t exclusively eat gluten-free, but we do love eating a treat that’s made of heart-healthy oats and tastes incredible. Here are all the tricks to making this tasty quick bread at home! Ingredients in healthy pumpkin bread Pumpkin bread is the best fall treat, but many of the recipes are just like eating glorified cake! That’s where this healthy pumpkin bread comes in. Let’s be honest though: you can’t ever really state that pumpkin bread is a health food, because it’s full of sugar. However, this one is healthier than the rest! It’s made of […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Here’s the BEST healthy pumpkin bread, perfectly moist and cozy spiced. You’ll never believe it’s and made without flour…just 100% rolled oats! Naturally gluten free and dairy free.

Healthy pumpkin bread


Try this pumpkin bread,” I offered to Alex’s family. They took a moist, pumpkin-spiced bite and started to murmur their approval as I threw in, “It’s made of all oats, too! No flour.” They looked at me in astonishment. “What? This is amazing.” Yes, this actually happened with this Healthy Pumpkin Bread (paraphrased, of course!). It’s so moist, so cozy spiced with cinnamon and nutmeg, you’ll hardly notice that’s made purely of oats…no flour at all. We don’t exclusively eat gluten-free, but we do love eating a treat that’s made of heart-healthy oats and tastes incredible. Here are all the tricks to making this tasty quick bread at home!

Ingredients in healthy pumpkin bread

Pumpkin bread is the best fall treat, but many of the recipes are just like eating glorified cake! That’s where this healthy pumpkin bread comes in. Let’s be honest though: you can’t ever really state that pumpkin bread is a health food, because it’s full of sugar. However, this one is healthier than the rest! It’s made of just whole grain rolled oats, meaning you get the health benefits of oats in every piece. (More on that below.) Here’s what you’ll need for this gluten free dairy free pumpkin bread:

  • Old Fashioned rolled oats: Do not substitute steel cut oats or instant oats! You need good ol’ rolled oats here. But you’ll be blending it into flour, so you can also substitute store-bought oat flour.
  • Sugar or coconut sugar: Use your dry sugar of choice.
  • Baking powder, baking soda, vanilla, and salt: the usual suspects for baking
  • Pumpkin pie spice: Grab a bottle of store-bought or use our homemade blend.
  • Eggs: These are important because they bind the oats together. See more about vegan substitutes below.
  • Pumpkin puree: Use plain old pumpkin puree, not pumpkin pie filling! (That’s different.)\
  • Neutral oil: Use organic vegetable oil, organic canola oil or grapeseed oil.
Healthy pumpkin bread

Make it all up in a blender!

Here’s the secret to this recipe: you make it all up in a blender! Many of our recipe testers mentioned how easy it is to just throw all the ingredients in a blender for this recipe. Here’s what to know:

  • It’s easiest with a high speed blender or quality blender. It also works with a not so good blender…you just need to work harder! Having some blender power behind you helps, but it’s not required. Know it might take a little longer to blend if your blender is not up to snuff.
  • First blend the oats into oat flour. You’ll throw in Old Fashioned rolled oats to the blender and turn it on. Watch as it turns into powdery oat flour! If your blender is not so great, you can also use store-bought oat flour.
  • Then add everything else and blend! The blender is the key to the fluffy and moist texture. It comes out so light and fluffy, you’ll be amazed it’s all oats.

A note about texture, cooling and cutting slices

After baking this healthy pumpkin bread, you’re going to want to eat it right away. Don’t do it! It’s important to let it cool down so the texture sets. If you cut it right away, the pieces will fall apart! Promise.

Another tip: cut the bread into fairly thick slices. This bread is beautifully moist and fluffy, but it is made with no gluten to hold it together. The texture is a little different from the normal pumpkin bread, so the best way to keep it together is to use thick slices (as you’ll see in the photos).

Healthy pumpkin bread dairy free gluten free

What people are saying about this healthy pumpkin bread

This healthy pumpkin bread comes out so beautifully moist and fluffy, you won’t really know it’s healthy! The only thing to note is that it’s slightly less sweet and oily than the normal pumpkin bread. That’s intended: because it’s designed to be healthier! We ran this recipe by lots of recipe testers, and here’s what a few had to say:

  • “WOW! I would have never guessed this was gluten free! The last pumpkin bread recipe I made with oats was SO dense and lacked pumpkin flavor! Honestly just tasted like oats! This one though – the pumpkin flavor is superb and it’s so light! LOVE!”
  • “Made the bread for a party and everyone loved it. Loved how it is healthy with all natural ingredients.”

Vegan variation!

As it is, this healthy pumpkin bread is gluten free and dairy free. Want to make it vegan? You can do that too! Here are a few options:

  • Substitute flax eggs. Use the recipe below and substitute flax eggs for the eggs: this is just ground flax seed mixed with water. It changes the texture of the bread slightly, but it works well as a binder in vegan baked goods.
  • Use our Vegan Pumpkin Bread recipe. Try our Vegan Pumpkin Bread: it’s incredibly moist and delicious. It’s made using refined flour so it’s not gluten-free, but it is vegan.

Are oats healthy?

One of the main ingredients that makes this healthy pumpkin bread is that it’s build on oats, not flour. That means you get all the benefits of oats that flour lacks. Here are some of the nutritional benefits of oats (source):

  • Oats are high in protein and fiber. 1 cup of raw oats has 11 grams protein (about 20% your daily need) and 8 grams of fiber (about 30% your daily need).
  • Oats have beta glucans, a type of soluble fiber that has potential benefits like lower cholesterol, better heart health, and reduced blood sugar and insulin responses.
  • Oats are very filling: they may reduce appetite and help you eat less calories.

For more benefits, go to Oats 101: Nutrition Facts.

Gluten free pumpkin bread recipe

More healthy pumpkin recipes

When it’s pumpkin season…the craving strikes! Here are all our favorite pumpkin recipes:

  • Pumpkin Smoothie Tastes like pie…but it’s loads healthier! This tasty drink features yogurt, fruit and pumpkin pie spices.
  • Cozy Pumpkin Oatmeal The perfect fall breakfast idea! It’s got just the right spice and sweetness to make mornings cozy.
  • Healthy Pumpkin Muffins The streusel topping takes these easy pumpkin muffins over the top! The pumpkin spiced inside plus sweet crunch is downright heavenly.
  • Pumpkin Dip This healthy dip is perfect for apples!

This healthy pumpkin bread recipe is…

Vegetarian, dairy-free and gluten-free. For vegan and plant-based, see the notes above.

Print
Healthy pumpkin bread

Best Healthy Pumpkin Bread


1 Star2 Stars3 Stars4 Stars5 Stars (8 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 10 to 12 pieces
  • Diet: Gluten Free

Description

Here’s the BEST healthy pumpkin bread, perfectly moist and cozy spiced. You’ll never believe it’s made without flour…just 100% rolled oats!


Ingredients

  • 3 cups Old Fashioned rolled oats (or 3 cups purchased oat flour; do not substitute steel cut or instant oats)
  • 1/2 cup sugar or coconut sugar
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 3/4 teaspoon kosher salt
  • 2 tablespoons homemade Pumpkin Pie Spice*
  • 3 eggs (or flax eggs for vegan)
  • 1 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1/2 cup neutral oil
  • 1 tablespoon vanilla extract

Instructions

  1. Preheat the oven to 375 degrees.  Grease an 8 or 9-inch bread pan with coconut oil or oil.
  2. Add the oats to a blender and blend until the oats are finely ground and resemble a flour. Add all the remaining ingredients to the blender. Blend until they all come together into a fully smooth batter, stopping and scraping the bowl of the blender as necessary.
  3. Pour the batter into the prepared pan. Bake 45 to 50 minutes, until a toothpick comes out mostly clean (the exact timing depends on the size of pan and your oven).
  4. Allow to cool in the pan until room temperature (this is important for the texture). Run a knife around the edges and invert. Slice into thick pieces and serve (because it’s 100% oats, thicker slices are better). Storage info: Stores for about 3 days at room temperature: keep it on a cutting board and cover with a towel. Or store refrigerated for 1 week, or freeze it in slices for up to 3 months.

Notes

*Or use 1 tablespoon cinnamon, 1 teaspoon each ground ginger and allspice, and 1/2 teaspoon each cloves and nutmeg. 

  • Category: Quick Bread
  • Method: Baked
  • Cuisine: Healthy

Keywords: Healthy pumpkin bread

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Carrot Fries (Ranch Seasoned!)

These carrot fries are full of big flavor, sprinkled with ranch seasoning and baked until lightly crispy! Everyone will ask for the recipe. Good news, fry lovers: there’s a new fry in town. Carrot fries! This healthy fry recipe is full of all the nutrients of this popular vegetable: but tastes like your favorite greasy comfort food. Even better: they’re coated in ranch seasoning! This play on the standard pairing of carrots and ranch gives a savory zing to each bite. Of course, you can dip them in ranch too for double the fun. They’re baked, and there’s a little trick to give them a lightly crispy exterior. Everyone will love them! We couldn’t stop sneaking bites off the baking sheet. Ingredients for the best carrot fries You’ll need just a handful of ingredients for carrot fries: and most of them are the spices you’ll need of the ranch seasoning. Here’s what you’ll need to have on hand: Carrots: medium to large carrots work best, since they’re easiest for cutting fries Olive oil Spices: garlic powder, onion powder, dried dill, dried parsley Cornstarch Salt How to cut carrots into fries The hardest part of this recipe is actually cutting the […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

These carrot fries are full of big flavor, sprinkled with ranch seasoning and baked until lightly crispy! Everyone will ask for the recipe.

Carrot fries

Good news, fry lovers: there’s a new fry in town. Carrot fries! This healthy fry recipe is full of all the nutrients of this popular vegetable: but tastes like your favorite greasy comfort food. Even better: they’re coated in ranch seasoning! This play on the standard pairing of carrots and ranch gives a savory zing to each bite. Of course, you can dip them in ranch too for double the fun. They’re baked, and there’s a little trick to give them a lightly crispy exterior. Everyone will love them! We couldn’t stop sneaking bites off the baking sheet.

Ingredients for the best carrot fries

You’ll need just a handful of ingredients for carrot fries: and most of them are the spices you’ll need of the ranch seasoning. Here’s what you’ll need to have on hand:

  • Carrots: medium to large carrots work best, since they’re easiest for cutting fries
  • Olive oil
  • Spices: garlic powder, onion powder, dried dill, dried parsley
  • Cornstarch
  • Salt

How to cut carrots into fries

The hardest part of this recipe is actually cutting the carrots into fries! How to get those perfect rectangle fry shapes? Well, it’s similar to the steps for cutting fries out of a potato. Here’s what to do:

  • Slice off the ends of the carrot.
  • Square off each of the sides of the carrot to make a rectangular box shape.
  • Cut into 3/8-inch wide slices, then cut each slice into strips.
Carrot fries

The tricks to crispy baked carrot fries

Here’s the thing. When you bake carrots, they turn out beautifully tender: like with these Roasted Carrots. But that’s not what you want with fries! We don’t have a deep fryer and typically don’t like frying at home (it’s messy and not worth the effort). So we’ve found a few tricks to making lightly crispy baked carrot fries! They don’t come out crunchy like they would in a deep fryer, but they’re lightly crisp and totally satisfying. Here’s what to know:

  1. Coat in cornstarch. Cornstarch helps to form a crispy coating for the carrots, which can turn soggy and tender in the oven.
  2. Place on parchment paper. Don’t use a Silpat or silicon baking sheet, which can make for soggy fries! Paper is the way to go.
  3. Spread apart on the baking sheet. Spread the fries as far apart on the baking sheet as possible: this allows for maximum airflow and enhances crispiness. Bake a maximum of 2 pounds of carrots in the oven at once.
Carrots

Are these healthy fries?

We think so! These healthy carrot fries are part of a whole food plant based (WFPB) diet. Here’s why these fries pale in comparison to those from your favorite fast food chain:

  • The ingredients are just carrots, minimal olive oil and a bit of salt. These are all healthy, whole food ingredients. They’re basically baked carrots!
  • They have all the nutrients of carrots. Scroll down for more on that.
  • The serving size is moderate. The serving size is much less than a restaurant would serve, so that helps to keep the calories down.

Carrots nutrition

Carrot are one of the best vegetables you can eat! They’re not just good for your eyesight. Here are some of the top nutritional benefits of this tasty orange veggie (source):

  • Low in calories, high in fiber: One cup of chopped carrots has only 52 calories and 3.6 grams of fiber. (source)
  • Packed with Vitamin A (beta carotene): This root veggie has 428% of your daily vitamin A in 1 cup! It’s present as beta-carotene, an antioxidant that could help in cancer prevention. Your body converts beta carotene into Vitamin A.
  • High in Vitamins C, K and potassium: Carrot are also are high in these vitamins.

Yes, all these good things are present in a recipe of carrot fries! So why not give them a taste?

Carrot fries

Dipping sauces for carrot fries

These carrot fries are delicious on their own, as an easy healthy side dish for dinner. But of course you can spice them up with a dipping sauce! Here are a few we’d recommend:

Serving these fries

These carrot fries are a fantastic healthy side dish to complete a meal. They’d be perfect with all sorts of dinner ideas — here are a few of our top choices:

This carrot fries recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Print
Carrot fries

Carrot Fries (Ranch Seasoned!)


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4
  • Diet: Vegan

Description

These carrot fries are full of big flavor, sprinkled with ranch seasoning and baked until lightly crispy! Everyone will ask for the recipe.


Ingredients

  • 2 pounds carrots, medium to large
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon dried dill
  • 1 teaspoon dried parsley
  • 1 teaspoon kosher salt, plus more for sprinkling
  • 2 tablespoons cornstarch
  • 2 tablespoons olive oil
  • Finely chopped fresh parsley, for serving (optional)

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Peel the carrots. Cut the carrots into thin fries: slice off the ends, then square off each of the sides to make a rectangular box shape. Cut into 3/8-inch wide slices, then cut the slices into strips. 
  3. Place the fries in a large bowl. Mix the garlic powder, onion powder, dried dill, dried parsley, salt, and cornstarch in a small bowl. Drizzle the carrots with the olive oil, then add the spices and cornstarch. Mix thoroughly to combine.
  4. Line two baking sheets with parchment paper. Spread the fries on the paper, placing them as far apart as possible. 
  5. Bake 12 minutes on one side, then flip the fries and bake 12 to 17 additional minutes until the fries are dry and slightly browned; watch them carefully as the cooking time can depend on the thickness and the heat of your oven. Thinner fries will turn out crispier than larger fries (you’ll likely have some variation).
  6. Cool a few minutes, then serve immediately. (Note: Fries are best right out of the oven; they become softer as they sit.)

  • Category: Side Dish
  • Method: Baked
  • Cuisine: American

Keywords: Carrot fries

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

How to Roast Pumpkin Seeds (with 3 Recipes!)

How to Roast Pumpkin Seeds (with 3 Recipes!)
If you’re carving pumpkins, save those seeds that get scraped out and make these delicious crunchy roasted pumpkin seeds. This is an easy, basic method with three seasoning recipes included… use any of the…

How to Roast Pumpkin Seeds (with 3 Recipes!)

If you're carving pumpkins, save those seeds that get scraped out and make these delicious crunchy roasted pumpkin seeds. This is an easy, basic method with three seasoning recipes included... use any of them of your favorite combination of spices! An awesome fall treat!

READ: How to Roast Pumpkin Seeds (with 3 Recipes!)

Quinoa Tabbouleh

Quinoa tabbouleh is always a hit, starring lemon and fresh herbs! This spin on the classic Middle Eastern salad is an easy healthy side dish. Are you a tabbouleh fan? This Middle Eastern salad is one of the tastiest salads there is. There’s something about the combination of herbaceous parsley, bright lemon and crunchy tomatoes and cucumber that makes magic. Traditional tabbouleh is made with bulgur wheat, a quick cooking whole grain. But seeing as quinoa is the grain of the moment…why not try it with quinoa? Turns out it works perfectly, making a delicious gluten free spin on this classic salad. What is tabbouleh? Tabbouleh is a Middle Eastern salad that’s made with fresh parsley, bulgur wheat, tomatoes, cucumbers, and seasoned with lemon juice and olive oil. Sometimes spelled tabouli or tabbouli, it’s a staple in Greek, Lebanese and Syrian cuisine. You’ll often see it alongside hummus and baba ganoush in a mezze platter. The fresh brightness of the lemon and parsley are the perfect contrast to more savory and heavy flavors. There is no “exact” science on how to make tabbouleh because every cook has their own recipe. We researched the traditional ingredients in tabouli and used those […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Quinoa tabbouleh is always a hit, starring lemon and fresh herbs! This spin on the classic Middle Eastern salad is an easy healthy side dish.

Quinoa tabbouleh

Are you a tabbouleh fan? This Middle Eastern salad is one of the tastiest salads there is. There’s something about the combination of herbaceous parsley, bright lemon and crunchy tomatoes and cucumber that makes magic. Traditional tabbouleh is made with bulgur wheat, a quick cooking whole grain. But seeing as quinoa is the grain of the moment…why not try it with quinoa? Turns out it works perfectly, making a delicious gluten free spin on this classic salad.

What is tabbouleh?

Tabbouleh is a Middle Eastern salad that’s made with fresh parsley, bulgur wheat, tomatoes, cucumbers, and seasoned with lemon juice and olive oil. Sometimes spelled tabouli or tabbouli, it’s a staple in Greek, Lebanese and Syrian cuisine. You’ll often see it alongside hummus and baba ganoush in a mezze platter. The fresh brightness of the lemon and parsley are the perfect contrast to more savory and heavy flavors.

There is no “exact” science on how to make tabbouleh because every cook has their own recipe. We researched the traditional ingredients in tabouli and used those as a basic for this quinoa version. The first time Alex and I had tabbouleh was back when we first met, at a Greek restaurant in our college town. I remember falling instantly in love with the herbaceous flavor of tabbouleh. (I fell in love with Alex much later!)

How to make quinoa tabbouleh

Ingredients in quinoa tabbouleh

This quinoa tabbouleh recipe is a spin on a traditional tabbouleh using quinoa instead of bulgur wheat! Using quinoa makes this into a gluten-free salad: and you also get all the nutritional benefits of quinoa. The advantage of bulgur wheat is that all you need to do is let it stand in boiling water for 10 minutes. The quinoa cooking process takes just a little longer! But it’s 100% worth the time. Combine the quinoa with these traditional tabbouleh ingredients to make a standout salad:

  • Quinoa
  • Curly parsley (that’s right: see below!)
  • Mint
  • Green onions
  • Tomatoes
  • English cucumber
  • Lemon juice
  • Olive oil
  • Salt and pepper

As a note: some tabbouleh recipes are almost 2/3 parsley with only a bit of the grain. Others are all whole grain and only a little bit of the herb. This quinoa tabbouleh recipe falls in the middle. We love parsley-forward tabbouleh recipes, but also wanted to have a good amount of quinoa. Speaking of parsley…

Curly parsley vs Italian parsley: which to use in tabbouleh?

There are two main types of parsley: curly and Italian parsley (also called “flat leaf”). The difference? Curly parsley has very curly leaves and tastes grassy; Italian parsley has leaves that are flat like cilantro and tastes bright and herbaceous. We used to adhere to the mantra that curly parsley is used only as decoration, not in cooking. Only use Italian parsley in your cooking, we’d say! But guess what: the best parsley to use in tabbouleh is curly parsley.

Why? Curly parsley has more texture. When you chop it, it remains light and fluffy, versus Italian parsley that is perfectly flat and can become soggy. Also: the flavor tastes like what you expect from a Greek or Lebanese restaurant. So lesson learned: use curly parsley!

You’ll need to buy quite a lot of parsley for this recipe. It takes a while to chop 2 cups of parsley: but never fear! All the work is worth it. You can use this How to Cut Cilantro video as a guide.

Curly parsley

Make the quinoa in advance if you have time

Cooking quinoa for the quinoa tabbouleh takes about 25 minutes total. You can cook it while you chop the veggies: but the easiest way to do it is cooking it in advance! Here’s why:

  • Making the quinoa in advance is helpful. You don’t want hot quinoa for tabbouleh, you need quinoa that’s room temperature or cold. Why? Right after you cook it, quinoa retains a lot of moisture. You’ll want the grains to dry out a bit so they don’t stick together. Also, the salad is served room temperature. So, the easiest way to make this salad is to cook the quinoa in advance and refrigerate.
  • Here’s a quick tip for cooling quinoa…fast! If you don’t think ahead, you can use this tip for cooling quinoa quickly. Spread it in a single layer on a baking sheet and pop it in the freezer for a few minutes. This allows the steam to dissipate and makes the cooling much faster than plopping it in a bowl.

How to make quinoa tabbouleh…a few more tips!

Once you’ve cooked the quinoa, tabbouleh is a breeze to whip up! The basic method for this recipe is very easy: cook quinoa, chop veggies, add dressing. But there are a few more things to note:

  • Chop the vegetables very finely. You’ll want the veggies to integrate into the texture of the salad well, so chop them as finely as you can.
  • Core and seed the tomatoes. Another tip for reducing moisture is coring and seeding the tomatoes when you chop them. This removes any soggy seeds from the salad. For more, go to How to Cut Tomatoes.
Quinoa tabbouleh

Storage info

Once you’ve mixed up a batch of this quinoa tabbouleh, you can use it as a healthy side dish for lunch and dinner recipes throughout the week! It stores refrigerated for about 3 to 4 days, and holds up pretty well.

How to serve quinoa tabbouleh

Tabbouleh is a fantastic healthy and easy side dish or appetizer for all sorts of meals. Some of our grain salad recipes can double as a main dish, but here we’d recommend keeping it as a side dish. It almost feels like a condiment like an Indian raita: it’s lovely to mix into the flavors already on your plate to bring a fresh brightness. Here are some ways we’d serve it!

This quinoa tabbouleh recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

Print
Quinoa tabbouleh

Quinoa Tabbouleh


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 to 8 servings
  • Diet: Vegan

Description

Quinoa tabbouleh is always a hit, starring lemon and fresh herbs! This spin on the classic Middle Eastern salad is an easy healthy side dish. 


Ingredients

  • 1 cup dry quinoa
  • 2 cups finely chopped curly parsley (2 bunches)
  • 1/4 cup chopped fresh mint
  • 3 green onions
  • 2 medium tomatoes, seeded and finely chopped (1 cup)
  • 1/2 English cucumber (1 cup finely chopped)
  • 6 tablespoons lemon juice
  • 1/4 cup olive oil
  • 1/2 teaspoon kosher salt
  • Fresh ground black pepper

Instructions

  1. Make the quinoa: Rinse the quinoa using a fine mesh strainer, then drain it completely. Place it in a saucepan with 2 cups water and 1/4 teaspoon kosher salt. Bring to a boil, then reduce the heat to low. Cover the pot and simmer where the water is just bubbling for about 17 to 20 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. 
  2. Cool the quinoa to room temperature: To do this quickly, dump the quinoa onto a baking sheet and spread it in an even layer. Pop it in the freezer for 2 to 3 minutes until cooled to room temperature. Or, you can make the quinoa in advance and let it sit at room temp or refrigerate until serving (it cools fastest spread on a baking sheet).
  3. Meanwhile, chop the vegetables: Finely chop the parsley and mint. Thinly slice the green onions. Finely chop the tomato, removing the core and seeds. Finely chop the cucumber (if you’re using a standard cucumber and not English cucumber, remove the seeds too.)
  4. Add the dressing: Juice the lemon and whisk it together with the olive oil. In a large bowl, toss the quinoa and vegetables with the dressing, kosher salt and pepper. Taste and adjust flavors as necessary. Serve immediately or refrigerate for 3 to 4 days.

  • Category: Side Dish
  • Method: Salad
  • Cuisine: Middle Eastern inspired

Keywords: Quinoa tabbouleh

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

World’s Best Sweet Potato Fries

Here’s how to make sweet potato fries: the best you’ll have at home! They’re incredible: baked until crispy and seasoned to perfection. Hello, fry lovers. Meet our new favorite healthy fries: the World’s Best Sweet Potato Fries! Ok, we’ll admit: we haven’t performed a scientific survey to validate this claim. However: we’ve made a lot of homemade fries. In fact, you could call us fry experts. This recipe is the culmination of years of research: our quest to find the best crispy baked sweet potato fries you can make at home! All our knowledge from regular French fries translates to this master recipe, plus a little secret on how to make them crispy. 4 tricks to crispy baked sweet potato fries There are lots of people who claim to have the secret to the best baked sweet potato fries. Here’s the the problem with sweet potatoes: they have more moisture than a typical russet potato. So it’s tricky to get them to crisp up unless you deep fry them. Here are four tricks that make baked sweet potato fries come out crispy: Soak for 10 minutes in cold water. This really works! Soaking removes excess potato starch, resulting in maximum […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Here’s how to make sweet potato fries: the best you’ll have at home! They’re incredible: baked until crispy and seasoned to perfection.

Sweet potato fries

Hello, fry lovers. Meet our new favorite healthy fries: the World’s Best Sweet Potato Fries! Ok, we’ll admit: we haven’t performed a scientific survey to validate this claim. However: we’ve made a lot of homemade fries. In fact, you could call us fry experts. This recipe is the culmination of years of research: our quest to find the best crispy baked sweet potato fries you can make at home! All our knowledge from regular French fries translates to this master recipe, plus a little secret on how to make them crispy.

4 tricks to crispy baked sweet potato fries

There are lots of people who claim to have the secret to the best baked sweet potato fries. Here’s the the problem with sweet potatoes: they have more moisture than a typical russet potato. So it’s tricky to get them to crisp up unless you deep fry them. Here are four tricks that make baked sweet potato fries come out crispy:

  1. Soak for 10 minutes in cold water. This really works! Soaking removes excess potato starch, resulting in maximum crispiness. The best part: you can do this while you preheat the oven, so there’s no time lost.
  2. Coat in cornstarch. Cornstarch helps to form a crispy coating for sweet potatoes, which can turn soggy and limp in the oven, unlike a russet potato.
  3. Place on parchment paper. Don’t use a Silpat or silicon baking sheet, which can make for soggy fries! Paper is the way to go.
  4. Spread apart on the baking sheet. Spread the fries as far apart on the baking sheet as possible: this allows for maximum airflow and enhances crispiness. Bake a maximum of 2 pounds of potatoes in the oven at once.
Sweet potato fries

Ingredients for sweet potato fries

These sweet potato fries require only a few ingredients to make fry perfection. Here’s what you’ll need:

  • Small to medium sweet potatoes: Weigh out 2 pounds when you buy them: they vary in size widely, so it’s easiest to specify weight. Some sweet potatoes can be massive: these are hard to cut and don’t make pretty fries. Look for small to medium sized sweet potatoes for the best looking fries.
  • Olive oil
  • Garlic powder and onion powder
  • Cornstarch
  • Salt
Crispy sweet potato fries

How to cut fries by hand

Cutting fries is easy: but there are a few tricks! For sweet potato fries, we like to leave the peels on. That way you get all the nutrients and don’t have to waste time doing it! Here’s our method and see below for a video:

  • Slice off the ends of each potato, then slice off part of the side to make a base.
  • Place the potato half cut side down and cut off a 3/8-inch slice, then lay the slice on its side and cut it into several long 3/8-inch wide strips.
  • Repeat until all potatoes have been cut into fries!

Cutting sweet potato fries with a fry cutter

You can also use a fry cutter to cut fries! This is only for the most serious of home cooks, because it’s a unitasker (only good for one thing) and rather large. We got one because we make a lot fries around here! It makes for beautifully perfect fries. Here are some notes:

  • Sweet potatoes are more difficult to cut with a fry cutter than russet potatoes. Sweet potatoes are much tougher than russets, so they take much more strength to pass through the cutter. We struggled here, but eventually made it work (with Alex’s muscles). We don’t necessarily recommend using a fry cutter, but it did work.
  • The fry cutter works brilliantly for russets and other vegetables. Here’s a link to the French fry cutter we use.
Best sweet potato fries

Why these are healthy sweet potato fries

These sweet potato fries aren’t fried, so we think you can call them healthy fries! Here’s why these are a healthy, whole food version of the standard comfort food:

  • You’ll just use sweet potatoes, minimal olive oil and a bit of salt. These are all healthy, whole food ingredients. They’re basically roasted potatoes!
  • The serving size is moderate. The serving size is much less than a restaurant would serve, so that helps to keep the calories down.

Seasoning and dipping sweet potato fries

Once you’ve cut your fries, seasoned and baked them: you’ll want to start sneaking bites right off of the baking sheet! In fact, it’s hard to actually get them on our table because we want to devour them so quickly. You definitely don’t need a dipping sauce with these. But if you love a little flair (we do), here are some seasoning mixes and sauces for dipping:

Sweet potato fries

This sweet potato fries recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

Print
Sweet potato fries

World’s Best Sweet Potato Fries


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 3 to 4
  • Diet: Vegan

Description

Here’s how to make sweet potato fries: the best you’ll have at home! They’re incredible: baked until crispy and seasoned to perfection.


Ingredients

  • 2 pounds small to medium sweet potatoes*
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt
  • 3 tablespoons cornstarch

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit. Evenly space the oven racks to ensure even cooking.
  2. Cut the potatoes into fries: (Watch this video or use a fry cutter.) Wash the potatoes, leaving the skins on. Slice off the ends of each potato, then slice off part of the side to make a base. Place the potato half cut side down and cut off a 3/8-inch slice, then lay the slice on its side and cut it into several long strips. Repeat until all potatoes have been cut into fries. The pieces can be uneven, but aim for as uniform of thickness as possible**. See the video for full instructions!
  3. Soak in cold water (10 minutes): Place the cut fries into a medium bowl and rinse with cold water until water is clear. Then fill the bowl with cold water and allow to rest for 10 minutes (while the oven preheats). Then drain the potatoes and dry them thoroughly with a clean dish towel.
  4. Season the fries: Place the fries in a large bowl; drizzle with the olive oil, then add the garlic powder, onion powder, kosher salt, and cornstarch. Mix thoroughly to combine. Line two baking sheets with parchment paper. Spread the fries on the paper, placing them as far apart as possible.
  5. Bake: Bake 15 minutes on one side. Remove the trays from the oven and flip the fries. Place them back in the oven (on reversed oven racks for even baking) and bake 16 to 19 minutes until the fries are dry and slightly browned. Watch them carefully as the cooking time can depend on the thickness and your specific oven. Remove from the oven and serve immediately.

Notes

*Weigh out the potatoes for accuracy. Sweet potatoes vary widely in size so it’s easiest to specify quantity by weight instead of a number of potatoes. Small to medium potatoes have the best shape for fries.

**You can also use a fry cutter; it’s a little harder to use on sweet potatoes but still works (see above).

  • Category: Side Dish
  • Method: Baked
  • Cuisine: American

Keywords: Sweet potato fries, healthy fries, how to make sweet potato fries, best sweet potato fries, homemade sweet potato fries

More sweet potato recipes

The humble sweet potato is one of our favorite ingredients for healthy meals! Here are more sweet potato recipes to try:

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Spanish Tortilla (Tortilla Española)

Here’s how to make a traditional Spanish tortilla! Tortilla española is a potato and egg omelette that is a classic dinner or tapas recipe. Here’s a traditional Spanish recipe that’s everywhere in country: Spanish tortilla! Tortilla española is a Spanish omelet made with eggs and sliced potatoes. You can find tortilla in almost every bar and restaurant. It’s a classic Spanish tapas recipe, sliced into wedges and often serve with a toothpick and a dab of aioli. It’s also often turned into a sandwich filling as a bocadillo de tortilla. When I lived in Spain years ago, I loved sampling each restaurant’s house version of tortilla. So we’re thrilled to bring you this recipe from the beautiful new cookbook Diala’s Kitchen by our pal Diala Canelo. Love Spanish recipes? Try our red sangria, classic paella, and patatas bravas. What is Spanish tortilla made of? The Spanish tortilla is an iconic dish known as Spanish omelete, tortilla española, or tortilla de papatas. It’s made by frying potatoes in olive oil, then cooking them into an egg omelette. Spaniards eat it for any meal: breakfast, lunch, dinner, and it’s one of the most popular Spanish tapas. In fact, it might be more […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Here’s how to make a traditional Spanish tortilla! Tortilla española is a potato and egg omelette that is a classic dinner or tapas recipe.

Spanish tortilla

Here’s a traditional Spanish recipe that’s everywhere in country: Spanish tortilla! Tortilla española is a Spanish omelet made with eggs and sliced potatoes. You can find tortilla in almost every bar and restaurant. It’s a classic Spanish tapas recipe, sliced into wedges and often serve with a toothpick and a dab of aioli. It’s also often turned into a sandwich filling as a bocadillo de tortilla. When I lived in Spain years ago, I loved sampling each restaurant’s house version of tortilla. So we’re thrilled to bring you this recipe from the beautiful new cookbook Diala’s Kitchen by our pal Diala Canelo.

Love Spanish recipes? Try our red sangria, classic paella, and patatas bravas.

What is Spanish tortilla made of?

The Spanish tortilla is an iconic dish known as Spanish omelete, tortilla española, or tortilla de papatas. It’s made by frying potatoes in olive oil, then cooking them into an egg omelette. Spaniards eat it for any meal: breakfast, lunch, dinner, and it’s one of the most popular Spanish tapas. In fact, it might be more prevalent than the national rice dish, paella! Make it correctly and you’ll have a perfectly salted, thick pieces of omelette layered with buttery fried potatoes.

Here are the ingredients you’ll need to make a Spanish tortilla:

  • Yukon gold potatoes: Use only Yukon Gold potatoes or another waxy potato like red potatoes. Do not use starchy potatoes like russet potatoes, as the texture is more mealy than buttery.
  • Olive oil and salt: This recipe calls for quite a bit of extra virgin olive oil and salt, but most are discarded as part of the frying process.
  • Eggs: The egg ties it all together! Use cage free organic eggs where possible.
  • Mayonnaise, for serving: If you’re not Spanish, this might seem odd. But a slather of mayo or more traditionally aioli, is the perfect sauce for the final flavor.
How to make Spanish tortilla

How to make Spanish tortilla, aka tortilla española

This is the traditional way to make Spanish tortilla, so it’s going to take a little time. Set aside 1 hour for this task! It’s not a quick and easy dinner recipe: view it as a fun project to experience Spanish culture. The nice thing is that you can easily make it ahead, and let it rest until mealtime or refrigerate leftovers for later (see below). Here are a few tips to know about how to make tortilla española:

  • Use a 10-inch cast-iron skillet or non-stick pan. This size of pan gets the nice thick tortilla with potato layers. You can also use a 12-inch skillet; it makes a thinner tortilla. Watch the cook time as it can vary.
  • Thinly slice potatoes and fry them, then add onion. Fry the potatoes for about 10 minutes, until tender and golden. Add the chopped onion in the last 5 minutes.
  • Add beaten eggs and cook until browned on the bottom but slightly runny on top. Watch the heat level! You don’t want it too high or the bottom will burn. Check occasionally with a spatula. Be careful if you have a large burner: keep it on medium low heat.
  • If you sense it’s going to burn, broil! Here’s a troubleshooting tip. If you sense the bottom is going to burn before the top is mostly set, remove it from the stove and broil the top until it’s slightly runny. This will make it easier to flip.
  • Flip and cook the other side. Place the cutting board on top and then flip the tortilla right onto it. Cook the other side until set (about 5 minutes). Then invert it onto a cutting board again, so the top side is up.
Tortilla española

Eat it cold, room temperature, or warm

Can you eat Spanish tortilla cold? One of the great things about tortilla española is that you can eat it cold, room temperature or warm. That makes it incredibly versatile. Eat it warm for dinner or brunch as a main dish. Serve it room temperature or cold sliced into wedges or squares as a Spanish tapas recipe. Really anything goes!

You can leave Spanish tortilla out on the counter at room temperature for up to 2 hours before serving, making it easy to make up in advance. In Spain, people leave it out even longer: they’re much more liberal with leaving things on the counter than we are here in America (and I never had any adverse effects!).

Spanish tortilla

How long will a Spanish tortilla keep?

How long does Spanish tortilla last? 3 days. You can serve tortilla española at a variety of temperatures, so it’s easy to serve as leftovers or make in advance. Here are some notes:

  • Keep it 2 to 3 hours at room temperature before serving. You can leave it for longer if desired (see notes above).
  • Refrigerate for up to 3 days. You can serve it cold, or let it stand and come to room temperature.
  • Reheat Spanish tortilla in a 300 degree oven for a few minutes if you’d like to serve it warm.

What to eat with Spanish tortilla

There are many ways to eat Spanish tortilla, depending on what meal of the day it is. Spainards traditionally eat tortilla española any time of the day: breakfast, lunch, dinner or tapas. Here are some ideas:

  • Brunch or dinner: Serve warm with an arugula salad and fresh bread.
  • Sandwich: Make a bocadillo de tortilla: serve it room temperature between two pieces of baguette slathered with mayonnaise.
  • Tapas: Cut it into wedges or squares and eat with toothpicks. Serve it in a spread with marinaded olives, marcona almonds, Manchego cheese, and jamón serrano (the Spanish version of prosciutto).
Diala's Kitchen

About the book: Diala’s Kitchen

This recipe comes to you straight from the new cookbook Diala’s Kitchen, written by the lovely Diala Canelo. Diala is an incredible recipe developer and food photographer (you must follow her on Instagram). She is Dominican and now lives in Toronto, and loves to travel. One of the things we love about her book is that her food style is so similar to ours: fresh, plant-forward meals with occasional beautiful seafood, too. We literally want to make every recipe in the book: Falafel Salad, Salmon Burgers, Green Goddess Soup, Baked Feta, Truffle Pasta, Shrimp Stew with Coconut-Tomato Sauce, Caramelized Banana and Cinnamon Loaf, Pumpkin Scones…the list goes on!

One special thing about this Spanish tortilla recipe is that Diala and I connected over a deep love for Barcelona. I studied abroad in Madrid and while I adore that city, my heart was stolen by beautiful Barca. Alex and I visited Barcelona in 2018 with our son Larson and I got to share all my favorite food memories with them. Diala recently visited Barcelona this year, and growing up Dominican, her culture was heavily influenced by Spanish cuisine. So we are absolutely thrilled to share her recipe for traditional tortilla española. Congratulations Diala, on an incredible book! We can’t wait to cook through it more.

Tapas recipe

This Spanish tortilla recipe is…

Vegetarian and gluten-free.

Print
Spanish tortilla

Spanish Tortilla (Tortilla Española)


1 Star2 Stars3 Stars4 Stars5 Stars (7 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 25 minutes
  • Cook Time: 30 minutes
  • Total Time: 55 minutes
  • Yield: 6
  • Diet: Vegetarian

Description

Here’s how to make a traditional Spanish tortilla! Tortilla española is a potato and egg omelette that is a classic dinner or tapas recipe.


Ingredients

For the Spanish tortilla

  • 6 medium Yukon Gold potatoes (about 2 pounds)*
  • 2 3/4 teaspoons kosher salt, divided
  • 1 1/2 cups plus 2 tablespoons extra-virgin olive oil, divided**
  • 1 medium white onion
  • 10 eggs

To serve

  • Italian parsley
  • Mayonnaise
  • Sweet paprika

Instructions

  1. Peel and slice the potatoes into 1/4-inch slices (a mandoline is handy if you have it, but not required).
  2. Place the potatoes in a large colander set over a large bowl or in the sink. Sprinkle with 2 teaspoons of the salt and toss to coat. Let sit for 15 minutes. Pat dry with paper towels. While the potatoes sit, dice the onion.
  3. In a 10-inch non-stick or cast iron skillet***, heat 1 1/2 cups of the olive oil over medium-high heat. Place the potatoes in the hot oil and cook, turning occasionally, until browned and tender, 10 to 14 minutes.
  4. Add the onion and cook, stirring often, until soft and translucent, about 5 minutes.
  5. Using a slotted spoon, transfer the potatoes and onion to a large bowl. In another large bowl, beat the eggs. Then transfer the potatoes and onion into the eggs. Drain the oil from the pan and wipe it clean.
  6. In the same pan, brush it with olive oil if it is a cast-iron skillet. Then heat the remaining 2 tablespoons olive oil over medium low heat. Pour the potato and onion mixture into the pan and using a spatula, spread it out evenly and smooth the top. Cook on medium low heat until the tortilla is golden on the bottom and almost set, about 10 to 12 minutes. It should still be slightly runny on top. (If it’s getting dark on the bottom and the top is still very runny, transfer it to a broiler and broil until the top is mostly set but still slightly runny.)
  7. Invert the tortilla onto a large plate. Slide the tortilla back into the frying pan, browned side up. Cook until golden on the bottom, about 4 minutes.
  8. Invert the tortilla again onto a cutting board. It’s best after sitting for 15 minutes to allow it to set, or you can let it sit up to 2 hours at room temperature before serving. Serve topped with chopped parsley and cut into wedges. For best flavor, top the wedges with dab of mayonnaise and a sprinkle of paprika.
  9. Make ahead and storage: Leftovers save very well and can be served cold, room temperature or warm. Refrigerate up to 3 days. If desired, reheat in a 300 degree oven until warm, but it’s great at room temp. You can also make it into a tortilla sandwich (bocadillo de tortilla): eat it room temperature between two slices of baguette slathered with mayo.

Notes

Recipe reprinted with permission from Diala’s Kitchen: Plant Forward and Pescatarian Recipes Inspired by Home and Travel by Diala Canelo.

*Use Yukon Gold or another waxy potato like red skinned. Do not use russet potatoes.

** Only 1/4 cup of olive oil is used in the recipe; the rest is discarded as part of frying. Most of the salt is also absorbed by the frying oil and discarded.

***You can also use a larger pan like a 12-inch skillet: the tortilla will be thinner and the cook time will vary a little.

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Spanish

Keywords: Spanish tortilla, Tortilla Española, Spanish tapas recipes, tapas recipes

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Hush Puppies with Spicy Dipping Sauce

Hush Puppies with Spicy Dipping Sauce
These hush puppies are a Southern classic and this recipe is absolutely the best; a simple batter that comes together quickly and only takes minutes to fry up. A perfect side dish or appetizer for your next seafood…

Hush Puppies with Spicy Dipping Sauce

These hush puppies are a Southern classic and this recipe is absolutely the best; a simple batter that comes together quickly and only takes minutes to fry up. A perfect side dish or appetizer for your next seafood (or, heck, any!) meal!

READ: Hush Puppies with Spicy Dipping Sauce

Buffalo Cauliflower Wings

Here’s how to make the best baked cauliflower wings! They’re crispy on the outside, tender on the inside, and tossed with spicy buffalo sauce. Here’s a treat for you today: vegan wings! Love eating plant based foods? Here’s the way to have your cake and eat it too. Buffalo cauliflower wings! These tasty morsels are crispy on the outside, tender on the inside, and tossed with spicy, tangy buffalo sauce. You’ll see these in restaurants here in the US these days…and this recipe? It tastes just as good as restaurant-style. Better, in fact! Let’s be honest: this one requires a bit of time and effort. But if you’re craving vegan wings: this is your recipe! Let’s get cooking! How to make cauliflower wings: the baked method! Here’s an outline of what you’re signing yourself up for with cauliflower wings! Now, Alex and I have a buffalo cauliflower recipe we’ve been making for years: but that’s just straight up roasted, no breading. The breading is what makes these wings taste like they’re made in a restaurant! But instead of fried like a restaurant, they’re baked in the oven until crisp! You’ll need about 40 minutes for the entire process. Here’s what […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Here’s how to make the best baked cauliflower wings! They’re crispy on the outside, tender on the inside, and tossed with spicy buffalo sauce.

Cauliflower wings

Here’s a treat for you today: vegan wings! Love eating plant based foods? Here’s the way to have your cake and eat it too. Buffalo cauliflower wings! These tasty morsels are crispy on the outside, tender on the inside, and tossed with spicy, tangy buffalo sauce. You’ll see these in restaurants here in the US these days…and this recipe? It tastes just as good as restaurant-style. Better, in fact! Let’s be honest: this one requires a bit of time and effort. But if you’re craving vegan wings: this is your recipe! Let’s get cooking!

How to make cauliflower wings: the baked method!

Here’s an outline of what you’re signing yourself up for with cauliflower wings! Now, Alex and I have a buffalo cauliflower recipe we’ve been making for years: but that’s just straight up roasted, no breading. The breading is what makes these wings taste like they’re made in a restaurant! But instead of fried like a restaurant, they’re baked in the oven until crisp! You’ll need about 40 minutes for the entire process. Here’s what to do:

  • Make the batter. It’s got the perfect spice blend, and soda water is like using beer in a batter for fish or wings. This makes the best fluffy consistency (see below).
  • Dip the florets in batter, then place on an baking rack on top of a baking sheet. Using a baking rack allows all sides to get crispy in the oven. This isn’t a common cooking method, but it works like a charm here.
  • Bake 25 minutes until crispy.
  • Toss with the buffalo sauce and enjoy!
Cauliflower wings

The perfect wings batter uses soda water

The batter for these cauliflower wings uses an interesting ingredient: soda water! It’s just like using beer in a batter for fish or wings. There are two reasons why carbonation is helpful to a batter, per Cooks Illustrated:

  • Bubbles make a fluffier dough. They lift as they escape from the batter while cooking.
  • Carbonation makes the batter slightly more acidic. This limits how much gluten can form, which prevents it from being tough.

You’ll find this makes the perfect light and fluffy breading for cauliflower wings!

Find smoked paprika if you can

The batter for these cauliflower wings calls for smoked paprika. This is a Spanish version of paprika that’s made with smoked peppers, and it infuses a smoky nuance to anything it touches. It’s one of our favorite tricks for vegan recipes: and it’s especially essential in this cauliflower wings recipe! If you can’t find it, you can substitute standard paprika. But it’s worth finding for this recipe!

Smoked paprika may be labeled as any of the following: pimentón, Spanish smoked paprika or sweet smoked paprika. If you can’t find it in your local grocery, you can also buy it online here. And if you need help using up a jar…we’ve got lots of smoked paprika recipe

Buffalo cauliflower wings

Vegan buffalo sauce for cauliflower wings

Because these cauliflower wings are vegan wings: you’ve got to have vegan buffalo sauce for a fully plant-based recipe. What do you need for buffalo sauce? Here are the ingredients for the plant-based version:

  • Frank’s red hot sauce: Frank’s is the brand that has the best flavor: we recommend it here!
  • Coconut oil: instead of butter
  • White vinegar
  • Garlic powder
  • Onion powder
  • Sugar

Simply melt these together in a small saucepan, and you’ve got a spicy, tangy, flavor-filled sauce that’s perfect for these wings.

Cauliflower wings

Dipping sauces to serve with cauliflower wings

Once you’ve got your cauliflower wings, you’ll want to dig in right away! So here are a few ideas for dipping sauces. Here are a few options that are both vegan and vegetarian. We eat mainly vegetarian, so we usually do ranch or blue cheese dip! But this vegan ranch is fantastic too.

  • Vegan Ranch A tasty vegan ranch dressing recipe, using cashews to make a creamy base and savory spices.
  • Ranch Dressing Super creamy with mayo and Greek yogurt! You can also make it vegan by using all vegan mayonnaise.
  • Blue Cheese Dip This creamy sauce is made with yogurt and blue cheese.

This buffalo cauliflower wings recipe is…

Vegetarian, vegan, plant-based, and dairy-free.

Print
Cauliflower wings

Buffalo Cauliflower Wings (Better than Restaurant!)


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4
  • Diet: Vegan

Description

Here’s how to make the best baked cauliflower wings! They’re crispy on the outside, tender on the inside, and tossed with spicy buffalo sauce.


Ingredients

For the cauliflower wings

  • 1 medium head cauliflower
  • 1 1/2 cups all purpose flour, divided
  • 1 tablespoon garlic powder
  • 1 tablespoon smoked paprika*
  • 1/4 cup cornstarch
  • 1 teaspoon kosher salt
  • 1 1/2 cups soda water (club soda)

For the buffalo sauce

  • 1/2 cup Frank’s red hot sauce
  • 1/4 cup melted coconut oil
  • 1 teaspoon white vinegar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 teaspoon sugar

For serving: Vegan Ranch, Ranch or Blue Cheese Dip


Instructions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Cut the cauliflower into bite-size florets.
  3. Mix 1 cup of the flour with garlic powder, smoked paprika, cornstarch and kosher salt. Pour in the soda water and stir until a smooth batter forms.
  4. Add the remaining 1/2 cup flour to separate bowl.
  5. Place the parchment paper on two baking sheets and place two baking racks on top. Dredge each floret in flour and then dip it into the batter. Place each floret on top of the racks (the batter will drip below, which is ok).
  6. Once all the florets are covered, place the baking sheets with racks on top in the oven. Bake for 15 minutes, then rotate the sheets and bake for 10 more minutes until crispy.
  7. Meanwhile, make the sauce: Place the ingredients for the buffalo sauce into a small saucepan. Heat over medium low heat and whisk until smooth, about 1 to 2 minutes.
  8. When the cauliflower wings are done, cool for a few minutes. Then slide a spatula under them or use your fingers to remove them from the baking racks — some of the breading will come off of the bottom, but that’s okay (you won’t notice when they’re coated in sauce). Then in a large bowl, pour the buffalo sauce over wings and turn gently with a spatula until they are fully covered.

Notes

*You can substitute standard paprika if you can’t find smoked, but it’s highly recommended for its lightly smoky flavor.

  • Category: Side Dish
  • Method: Baked
  • Cuisine: Vegan

Keywords: Cauliflower wings, Buffalo cauliflower

More cauliflower recipes

Cauliflower is one of our favorite ingredients because it’s so versatile! Here are a few more delicious cauliflower recipes to try:

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Easy Burrata Recipe

This burrata recipe is the best way to serve this rich and creamy cheese! Pair it with summer fruit or tomatoes, olive oil and sea salt. Ready for one of the best taste treats on the planet? Burrata cheese. Burrata is a revelation: gooey, fresh mozzarella that’s hiding a secret: an even gooier, creamier interior. Once you taste this, you’ll be forever a burrata aficionado. Even better: you barely need to make a recipe to eat it. Here’s the best way to serve burrata: with fresh summer fruits or tomatoes, herbs, olive oil, and sea salt. The Italians are all about the perfection of simplicity: so it’s only fitting that they’re the ones behind this rockstar cheese. What is burrata? Burrata is an Italian fresh mozzarella cheese with a surprise inside: the center is filled with cream! The creamy interior also contains cheese shreds, called straciatella. When you cut into the ball, the creamy cheese comes spilling out: perfect for topping crackers or crostini. The word burrata comes from the Italian word burro, which means butter: referring to the buttery texture and richness of this treat. Not surprisingly, burrata is higher in fat content than normal mozzarella and most other […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This burrata recipe is the best way to serve this rich and creamy cheese! Pair it with summer fruit or tomatoes, olive oil and sea salt.

Burrata

Ready for one of the best taste treats on the planet? Burrata cheese. Burrata is a revelation: gooey, fresh mozzarella that’s hiding a secret: an even gooier, creamier interior. Once you taste this, you’ll be forever a burrata aficionado. Even better: you barely need to make a recipe to eat it. Here’s the best way to serve burrata: with fresh summer fruits or tomatoes, herbs, olive oil, and sea salt. The Italians are all about the perfection of simplicity: so it’s only fitting that they’re the ones behind this rockstar cheese.

What is burrata?

Burrata is an Italian fresh mozzarella cheese with a surprise inside: the center is filled with cream! The creamy interior also contains cheese shreds, called straciatella. When you cut into the ball, the creamy cheese comes spilling out: perfect for topping crackers or crostini.

The word burrata comes from the Italian word burro, which means butter: referring to the buttery texture and richness of this treat. Not surprisingly, burrata is higher in fat content than normal mozzarella and most other cheeses. This cheese originated in Southern Italy; now it’s served all over the country and world.

Burrata cheese

Where to buy burrata cheese

These days, you can find burrata in many grocery stores in the US! Look in the specialty cheeses section, next to the fresh mozzarella. It’s sold in a container with liquid, usually either one or two balls packaged together. You can sometimes find specialty cheeses at a farmers market or specialty grocery: we’re lucky enough to live near a creamery that makes burrata.

How to serve burrata: the easy way!

Alex and I first discovered burrata years ago on a trip to Italy, where we ate it with juicy tomatoes and basil. We were over the moon about this new treat we had discovered. Today, burrata has become much more popular in the US, and we’re thrilled that it’s easy to find. The best way we’ve found to serve the beautiful cheese on a plate with ripe summer fruits and herbs. Here are a few things to know about this burrata recipe:

  • It’s quick and easy! It just takes a few minutes to arrange on a plate.
  • Eat with a knife and fork, or you can use crostini to sop up the cheesy cream.
  • Make one large plate to share, or individual plates for each person. It’s easiest to tear off pieces of the burrata for each person if you’re making individual plates.
  • It’s very customizable. You can use lots of different ingredients. Keep reading!
Burrata recipe

Ingredients for this burrata recipe

The nice thing about working with burrata is that it’s laid back and easy. Because this fancy cheese is so good in itself, you barely need to dress it up. Here’s all you need to do for this burrata recipe:

  • Burrata: Place one ball on a plate. If you’d like, you can also tear off pieces of a second ball to add visual appeal (see the photo).
  • Fruit or tomatoes: Surround it with ripe summer fruit like peaches, tomatoes, melon (watermelon, cantaloupe or honeydew), strawberries, or blackberries.
  • Herbs: Add fresh summer herbs! Basil is our favorite (reminiscent of a Caprese salad), but oregano and thyme are also lovely.
  • Olive oil: Drizzle with a high quality extra virgin olive oil, which ties it all together.
  • Sea salt (we like Maldon): Top with chunky sea salt, which adds a nice crunch and pop of flavor. We like using Maldon, an English type of sea salt with a clean, pure flavor (it’s pretty easy to find at grocery stores).

Add your own flair to this recipe by adding whatever you like to the platter! It makes an absolutely stunning easy appetizer, first course, or salad side dish to go with a summer meal.

Burrata

Other items to pair

You can eat burrata with a knife and fork, or you can scoop it up with a bread item. Here are a few ideas for other things to serve with this recipe:

More burrata recipes

There are lots of other ways to serve burrata cheese: you can even add it to pasta! But our favorite way is to serve it pure and simple. Here are two more of our burrata recipes to try:

  • Perfect Burrata Salad Serve it simply with baby arugula and tomatoes. Perfection!
  • Burrata Caprese Salad Burrata meets Caprese salad! This one uses peaches, heirloom tomatoes, and a unique topping of crushed peanuts.
Burrata recipe
Print
Burrata

Easy Burrata Recipe


1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)

  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4
  • Diet: Vegetarian

Description

This burrata recipe is the best way to serve this rich and creamy cheese! Pair it with summer fruit or tomatoes, olive oil and sea salt.


Ingredients

  • 1 to 2 4-ounce balls burrata cheese
  • Summer fruit: heirloom tomatoes, ripe peaches, watermelon, cantaloupe or honeydew, berries, etc (we used 2 peaches and 1 handful cherry tomatoes)
  • 1 handful fresh basil leaves and thyme sprigs
  • Extra virgin olive oil
  • Chunky sea salt

Instructions

  1. Place 1 ball burrata on the plate.
  2. Surround it with the summer fruit (sliced tomatoes or peaches, or berries).
  3. Top with torn basil leaves and other herbs. If desired, add torn pieces of another ball of burrata to add texture and visual appeal.
  4. Drizzle with olive oil and sprinkle with chunky sea salt. Serve immediately.

  • Category: Appetizer
  • Method: Raw
  • Cuisine: Italian

Keywords: Burrata, Burrata Cheese, Burrata Recipe

More easy appetizer recipes

The best entertaining appetizers are effortless so you can focus on the main dish! Here are a few recipes that we always turn to:

  • Peanut Butter Dip This healthy peanut butter dip is just 4 ingredients and tastes like frosting! Perfect for dipping apples, pretzels or fruit.
  • Simple Guacamole Creamy, savory and perfectly balanced, you’ll hear a chorus of “Wow’s” every time you serve it.
  • Easy Stuffed Dates Goat cheese stuffed and quick to make, and the sweet and savory combo keeps everyone coming back for more.

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

The BEST Muddy Buddies Recipe

The BEST Muddy Buddies Recipe
Muddy Buddies (also known as Puppy Chow) is an easy no-bake sweet snack! This recipe is the BEST and there are tons of variation ideas!
READ: The BEST Muddy Buddies Recipe

The BEST Muddy Buddies Recipe

Muddy Buddies (also known as Puppy Chow) is an easy no-bake sweet snack! This recipe is the BEST and there are tons of variation ideas!

READ: The BEST Muddy Buddies Recipe