Cheesy Buffalo Cauliflower & Brussels Sprouts

  • Author: Wicked Healthy
  • Prep Time: 15 min
  • Cook Time: 30 min
  • Total Time: 45 minutes
  • Yield: Serves 2-4 1x
  • Category: Vegan
  • Method: Bake
  • Cuisine: Snacks


for the buffalo sauce

  • C or 80 ml hot sauce
  • ½ C or 125 ml plant-based butter, melted
  • 1 head cauliflower, core removed, chopped into florets
  • about 15 Brussels sprouts, ends, and outer leaves removed
  • 1 block firm tofu, cubed
  • pinch pepper
  • 2 t nutritional yeast (or, hippy fish food, as we like to call it)
  • 1/2 t garlic granules
  • cilantro, for garnish
  • 2 large carrots, sliced into sticks
  • 3 ribs celery, sliced into sticks


  1. Preheat oven to 450°F/232°C.
  2. Prepare all the vegetables and tofu. Add to a mixing bowl and set aside.
  3. To prepare the Buffalo sauce, whisk together hot sauce and melted v-butter, drizzling butter slowly in as you whisk.
  4. Toss cauliflower florets, Brussels sprouts, and tofu together with the buffalo sauce, pepper, nutritional yeast, and garlic powder.
  5. Pour and spread evenly onto the prepared baking sheet. Bake for 10 minutes, then remove from oven.
  6. Transfer entire the entire contents of the baking sheet into a large cast iron skillet.
  7. Pour 1 cup (225 grams) of the vegan cauliflower cashew cheese sauce evenly over everything, and return to the oven.
  8. Bake for 8-10 minutes, or until the cheeze starts to brown. Remove from oven. Drizzle any remaining buffalo sauce over the top.
  9. Warm the remainder of the Wicked Awesome Sauce in a small bowl for dipping.
  10. Garnish cauliflower and Brussels sprouts with cilantro, and serve with carrot and celery sticks, and the warmed Awesome Sauce.


Did you make this recipe? Tag @eatwickedfoods on Instagram and hashtag it #eatwickedfoods

We’ve got Wicked merch! Head to the Wicked Healthy Store!

Want more inspiration? Check out our Wicked Healthy YouTube Channel!

Get pinning! We’re over here on Pinterest.

Keywords: cheesy buffalo cauliflower & brussels sprouts

January 10, 2020

Wicked Favourite Veganuary Recipes

Happy Veganuary, folks! We’re coming in strong with 5 of our all-time favourite Veganuary recipes for brand-spanking-new plant-pushers. Crowd-pleasing recipes that’ll fill that belly, get those taste-buds tingling and keep you on the vegan path for life! Once you see how easy it is there’ll be no going back – we know you’ll love life Free. From. Animals! It’s our mission to help you successfully eat plants, whether you’re just beginning your journey, or are a seasoned pro. Kudos to everyone living kind this month and beyond, you rock!


Pullin’ the hell out of some Oyster Mushrooms and saucin’ them up with a beer-infused, sticky and sweet BBQ sauce for the win. Throw in between toasted squishy buns with crispy potatoes on the side. There’s no missing out on this lifestyle!


Did someone say Taco Tuesday? When we say no missing out on a plant-based diet we mean it! Get your scrambled ‘egg’ fix with a secret ingredient for maximum flavour and texture. Load them up with your favourite toppings and get your 100% plant fuel for the day. Easy when you know how!


Cook-along real-time with Derek! Learn to whip up a big hot steaming bowl of noodles that’s quick, wholesome and tasty for the whole family.


A classic that’s a must for your repertoire! Transform the humble chickpea into a delicious filling for sandwiches and jacket potatoes. Think protein-packed tuna replacement. Get smashin’ those beans and you’re halfway there. Great to always have a bowl of this stashed away in the fridge for snacks and light lunches.

Hungry for more? Head to our YouTube where you’ll find tons more delicious ideas to power up your Veganuary and beyond!

Good Catch™ Fish-Free Pasta

  • Author: wickedhealthy
  • Yield: 4 1x


  • 1 lb. linguini
  • 2 T olive oil
  • 1 medium white onion, diced
  • 5 cloves garlic sliced very thin, or minced
  • ½ C cherry tomatoes, quartered
  • 1 ½ C dry white wine
  • 2 pouches Good Catch™ Fish-Free Tuna
  • 2 C vegetable stock, plus more if you want to stretch the sauce
  • 3 T capers, drained
  • ½ t chile flakes
  • 2 t sea salt
  • Cracked black pepper
  • ¼ C vegan butter
  • 3 T parsley, chopped
  • vegan parmesan, for garnish


  1. Bring a large pot of water to a boil. Cook pasta in boiling water according to package directions.
  2. Heat a large, deep sauté pan over medium-high heat. When hot, add the oil, followed by the onions and sauté until translucent with a bit of color, about 3-4 minutes, stirring often.
  3. Add the garlic and cherry tomatoes and stir well, continuing to sauté for 4-5 minutes until they begin to stick.
  4. Deglaze the pan with white wine and allow to simmer for 5-6 minutes to reduce the wine by over half.
  5. Add the fish-free tuna, vegetable stock, capers, chile flakes, salt and pepper. Lower the heat down to low to medium and allow to simmer for 8-10 minutes. Add more vegetable stock as needed if you want to stretch the sauce.
  6. Add the vegan butter, stirring gently and dispersing the butter as it melts.
  7. Add the cooked linguini and stir for 2 minutes, evenly distributing all ingredients on the pasta. Remove from heat and add the parsley, stir one more time.
  8. Serve a generous portion and garnish with parmesan.
  9. Top with cooked mushrooms, broccolini or other veggies, if desired.

Keywords: vegan pasta

March 25, 2019

Vegan Roast Tofu & Vegetables – Meal Prep

  • Yield: 4 1x


  • 1 block of tofu (extra firm), sliced in half
  • 4 cups prepared brown rice
  • 1 cup BBQ Sauce
  • 3 tri-colored bell peppers, cleaned, seeds removed, large diced
  • ½ large onion, cleaned, large diced
  • 300g chestnut mushrooms, sliced in half
  • 200g spinach (1 package)
  • A handful of fresh coriander, or parsley
  • 3 tbsp ‘pork’ seasoning blend (sage & onion)
  • Black pepper
  • Salt, kosher or sea salt flakes
  • ½ tsp granulated garlic
  • Sunflower oil


  1. Preheat oven 200c (fan) / 375f convection or 400f bake
  2. Place half cut tofu into a large bowl and massage tofu with 1 tsp of oil to coat each piece.
  3. Add ‘pork’ type seasoning, salt-n-pepper, granulated garlic and gently toss to cover tofu with seasoning all over.
  4. Heat cast-iron pan on medium heat until wicked hot. Add about 2 – 3 tbsp of oil.
  5. Add tofu and sear on each side 2-3 minutes until golden crispy brown all over.
  6. Remove from skillet and place on parchment paper lined baking sheet pan.
  7. In the same hot pan, add mushroom halves face down, drizzle oil and swirl to coat.
  8. Sear for 2 minutes to brown, before stirring. Press with 2nd pan (optional). Remove from skillet.  Arrange on baking sheet with tofu.
  9. Place cubed bell peppers and onion into a large bowl, add little oil, a pinch of granulated garlic, salt and pepper and lightly toss to cover evenly.
  10. Add to hot skillet. Sear peppers and onions for 2 minutes, stirring occasionally. Pressing the peppers and onion is optional to add more even browning. Remove from pan and arrange on baking sheet with tofu.
  11. Place baking sheet with everything in the oven and roast for 10-15 minutes.
  12. Remove from oven when done, allow to cool for few minutes before slicing tofu.
  13. In the hot skillet, add baby spinach and stir until wilted, roughly 1 minute. Remove from heat.
  14. In a separate pot or container, warm the BBQ sauce, or your favorite sauce.
  15. Plate 1-2 meals for now and pre-pack meal prep for later.
  16. Remember to reuse plastic takeaway boxes, or glass containers when available.
  17. Every little helps to reduce and reuse plastics is important!

The Wicked Kitchen: Episode 1

Before we get into the recipe, we are excited to announce that we’ve teamed up with to fight climate change with diet change! You can watch the first episode of The Wicked Kitchen and cook along with me (Derek) as I show you step-by-step how to make the Vegan Roast Tofu & Veg recipe described below.

This Ain’t Your Grandma’s Tofu!

Forget what you think you know about tofu! This is next-level “FU of TO” (as only I call it) and it’s taking center stage. It’s flavour-ific, bean curd reimagined! This recipe is well-seasoned to harken back to the nostalgic Sunday roast dishes we ate as kids. And now we’ve recreated those familiar flavours the only way we know how—by giving it a wicked, plant-based twist! The results are in: it’s friggin’ awesome!

vegan roast tofu texture detail

Under (Pan) Pressure

Bowie approved, we think The Wicked Pan-Pressing Technique™ enhances the taste and texture of most vegetables…and especially mushrooms. Here are three reasons why we tend to use this technique as much as possible:

  1. Cast Iron = HEAVY: Thick cast iron skillets are the best, and we swear by them. Cast iron holds more heat than thinner aluminum alternatives, therefore making it easier to achieve a spectacular sear.
  2. Gentle Weight: Because the cast iron is naturally heavier, we find it’s much easier to control the cooking process. You only need to use gentle weight to get the right results and the pan does most of the work! Work smarter, not harder, people!
  3. Science-y Stuff: Pressing things against a rippin’ hot surface naturally speeds along the cooking process. The added pressure drives water out, while simultaneously letting more delicious flavors soak in. It’s just science.

chef derek sarno cast iron pressing technique

Don’t worry if you don’t have two cast iron pans—it can still be done with two regular skillets or a combination of a pot and skillet. Just pay special attention to the thickness of the bottom pan (the one you’re cooking with) and keep an eye out for burning veg! 🔥 Thinner pans tend to burn things more easily and heat unevenly, so just be aware. As we get deeper into the series, we’ll be sharing more tips, techniques and how-to’s that are easy to accomplish with cast iron and other everyday equipment.

You got this!

seared mushrooms close-up detail
vegan roast tofu and vegetables close-up
vegan roast tofu and vegetables on baking sheet

Vegan Eating Made Easy

Please share this with friends, family, and anyone that’s looking for delicious ways to eat and prepare more vegan plant-based foods. We’re chefs that have been practicing this craft our whole lives and we want to benefit you and the animals. Small steps make big changes! Thank you for supporting!

– Derek


  • Yield: 4 rolls 1x


for the fish-free tuna

  • 2 C Good Catch™ Fish-Free Tuna
  • 4 green onions, chopped
  • ¾ C plant-based mayo
  • 23 T Ninja Squirrel brand sriracha

to assemble

  • 1 English cucumber, halved and cut into long, thin slices
  • 2 C seasoned sushi rice (see TIP)
  • 4 sheets toasted nori
  • 1 green onion, chopped, for garnish
  • handful of microgreens, for garnish


  1. Place the tuna and green onions into a medium-sized prep bowl. In a separate small bowl, combine the plant-based mayo and sriracha. Add about half of the sauce to the tuna, folding in gently to combine. Taste and add more sauce if desired.
  2. Place one of the nori sheets, shiny side down, on a cutting board. Wet your hands with a little water to prevent sticking, then distribute one-fourth of the cooled rice onto the nori sheet, leaving about ½-inch space at the top. Layer some of the sliced cucumber and ½ cup of the spicy tuna towards the bottom of the roll, then slowly and tightly roll it away from yourself. Place a little dab of water across the top of the nori sheet to create a seal and complete the roll.
  3. Cut the roll in half, then each half into 4 pieces to create 8 pieces total. Repeat the process with the remaining ingredients.
  4. To serve, garnish each piece with some of the reserved sriracha-mayo, green onion and microgreens.


TIP: To make the seasoned sushi rice, rinse 1 cup of uncooked sushi rice in cold water several times, then drain. Transfer to a rice cooker and add 1 cup water. Once cooked, transfer to a large prep bowl. Using a wooden paddle, gently spread the grains to allow to slightly cool. Season with 1 teaspoon rice vinegar, 1 teaspoon sugar and ¼ teaspoon salt. Allow the rice to come to room temperature before assembling your rolls.

March 9, 2019


The demand for vegan food is rising so rapidly that it has become the UK’s fastest growing culinary trend of 2018 and is sure to kick off more in 2019. And rightly so because we all know it’s not a trend! In fact research shows avoiding meat and dairy is the single biggest way to reduce our impact on Earth.

Wicked is here to do our part in supporting by creating delicious, flavourful foods, free from animals! Any reason you can find to reduce and cut out animal products from our diets is a good reason AND eating more plants has never been more important, delicious and easier than it is now!

In the last year, sales of chilled vegan foods at Tesco have soared by 25 per cent, helping to swell the UK vegan market to £310 million. Now, to meet the soaring demand, Wicked Kitchen food range is doubling in Tesco, nationwide!

Wicked initially launched with 20 items in January 2018 with phenomenal success and we’ve been in the kitchen round the clock since, working on continuous improvements and new creations to meet demands. Included in the 26-piece, new item launch are Wicked Kitchen’s own crafted savoury pies, ‘sausage’ rolls, more wood-fired sourdough pizzas, chilled sharing desserts and deli foods plus much, much more, such as:

All The Rage Rolls (kale, mushroom and garlic in flaky puff pastry)

Packed Puff Pie (roasted cauliflower and oyster mushrooms in brandy gravy)

Pesto Lasagne (White and pumpkin seed pesto layered with pasta and wicked style‘ricotta’)

Charred Pineapple Dream Cake (with passion fruit glaze and biscuit crumb crust)

And Spicy Mushroom and Veg Sourdough Pizza (Reminiscent of a childhood favourite and based off of the Wicked sourdough recipe featured in THE WICKED HEALTHY COOKBOOK published earlier this summer).

The Wicked Brand was created by Tesco’s pioneering chef and head of plant-based innovation Derek Sarno, (that’s me) with the support of his brother Chad (that’s my brother) whose mission is to provide the best, most delicious plant based food options geared towards meat eaters and everyone who needs and wants to eat more veg! Retail will never be the same again!

As mentioned in the Tesco press release, Tesco Product Development Director Kate Ewart said:

[evc_blockquote type=”left-line” text=”“We know from our own data that flexitarianism is on the rise and many more customers are dabbling in cutting out meat for a day or so during their weekly diet. With the new range we’re now hoping to attract an even wider audience including customers looking for on-the-go delicious snacks such as a plant based sausage roll, pie or pasty as well as dessert lovers.””]

The first batch of the 26 new Wicked Kitchen lines will be launched on Monday October 15, which will be the sharing desserts. Much more will be launched in segments over the next month just in time for Christmas and ready for those taking advantage of Veganuary.

Chef Derek Sarno said:

[evc_blockquote type=”left-line” text=”This is a dream come true for us. When we launched Wicked Kitchen back in January, the response was just phenomenal. We’re excited to be able to announce the expansion of the range today. At the start of the year, I said that veganism was going mainstream, and—as plant-based options are taking over the supermarket shelves—that belief is fast becoming a reality.

Thank you so much to everyone who has bought and loved Wicked Kitchen food. I can’t wait for you to try these new items, too.”]

Chef Chad Sarno said:

[evc_blockquote type=”left-line” text=”Having more plant-based options readily accessible to the public has been a priority for us at Wicked Healthy. The launch of Wicked Kitchen last January was the first important step in making an impact on the market. We could not be more excited to launch this line extension and I want to acknowledge the incredible work that Derek, our partners, and of course Tesco have done to bring plants to the forefront of the food conversation throughout the United Kingdom and with retailers across the globe.”]

More product photos and fun bits about each item will be shared over the next couple months so be sure to watch this space and stay up to date!

In September, Wicked Kitchen won PETA’s 2018 Vegan Food Award for ‘Best Vegan Range’. 

Another Wicked Healthy note:

Our priority is to remove animal products from foods. And we are also working on the less plastic solution and eliminating the use of other environmentally destructive ingredients. Although some things take more time than others we continue to ask the questions and challenge the current system we’ve been dealt with, that is our mission and the wider view.

Thank you so much for supporting, caring and sharing. We appreciate you and will continue to work hard for what we believe in to be of benefit to the widest audience possible.

And right now we believe a brownie and Charred Dream Cake are in order! Much more to come … stay tuned.

The complete 26 new Wicked Kitchen range is as follows bringing the range to a total of 40 items to choose from:

Charred Pineapple Dream Cake

Red Velvet Brownie

Smoked Carrot Celebration Sandwich (Holiday Sandwich)

Bubble and Squeak Sandwich (Holiday Sandwich)

Cali Roll Cold Cuts Sub

Mac Attack Salad Bowl

Citrus Noodle Salad Bowl

Tex-Mex Salad Bowl

Turmeric Cauliflower and Coconut Bites

Curried Protein Pot

Toasted Three Onion Dip

Hella’ Cold Cracked Corn Dip

Hipster Salad

Street Market Rainbow Slaw

Almighty Green

Painted Potato Salad

Packed Puff Pie

Pesto Lasagne

Big Bros Enchilada

Fiery Filthy Fries

Stir Fried Black Pepper Tofu

Chinese BBQ Shreds and Greens

Margarita Sourdough Pizza

Spicy Mushroom and Veg Sourdough Pizza

All The Rage Rolls

Curried Cauli Pasty

February 21, 2019


Today is a vegan, plant based win! Today we launched GOOD CATCH with our great team! Some Wicked crazy cool shit if you ask us! What started as a thought and aspiration turned conversation and then into development. Lots of work! It’s now manifested into a tangible product, an action that is part of a solution to some of the crazy issues we face.

After almost two years in development, we’re excited to announce that our Good Catch™ Fish-Free Tuna is launching three shelf-stable products: Naked in Water, Mediterranean and Oil & Herbs. We are so excited to see this product come to life and could not be more proud of the team behind it!

Cheers to bringing dreams of creating solutions and alternatives to animal based products to market with a compassionate focus!

[evc_blockquote type=”left-line” text=”“We’ve created a true tuna texture and taste profile,” said Good Catch Co-Founding Chef Chad Sarno. “Good Catch products are a one-to-one swap in any recipe that calls for tuna, and can be the centerpiece of any entrée, sandwich, chowder, or salad. Plant-based Tuna is the culmination of our experience as plant-based chefs, combined with our passion for healthy eating as well as animal and environmental welfare. We’re redefining seafood for omnivores and plant based eaters alike.””]

Good Catch is the first plant based brand that truly rivals animal seafood.

[evc_blockquote type=”left-line” text=”“Our mission is to disrupt the seafood category with delicious plant based options,” said Good Catch co-founder and CEO Chris Kerr. “And give consumers everything like they like about seafood, but without the mercury poisoning””]

In the meantime, check out this video and stay tuned for Good Catch recipes and videos like the one below for our Deli-Style Tuna here on the blog!

To purchase, visit your local Whole Foods or go online to Thrive Market (click on logo below)!

November 28, 2018


Our Wicked Healthy Interview Series features individuals who are making a big impact in the plant-based world and beyond. Today we’re featuring Timothy Pakron—photographer, forager, food stylist and passionate southern chef behind the blog and instagram account Mississippi Vegan.

Taking the vegan food world by storm with his wicked welcoming southern style and gorgeous + comforting dishes , Timothy’s taking it a step further with the recent release of his debut cookbook, Mississippi Vegan: Recipes and Stories from a Southern Boy’s Heart. We’re stoked to sit down with him to chat about some of the influences behind his work, how he’s recently settled into NOLA, and share a recipe from the cookbook!

We’re wicked excited about your cookbook! Can you tell us a little bit about the concept behind it?

Yes! Mississippi Vegan is a cookbook that explores the undercurrent of veganism. I wanted to show people that you can still have delicious southern, Cajun, and Creole food without using animal products. I also wanted to prove to people that it’s not that crazy of a concept to veganize these recipes. Some of them are already pretty close to being vegan! Furthermore, I wanted to show people that you can still recreate these recipes with loads of flavor. I wanted to share recipes that have a story attached to them. It’s basically a love letter to my childhood and my home state of Mississippi. I wanted to the outcome to be emotional, touching, and also funny.

What was one of the most challenging aspects of creating your cookbook? How did you evolve as a cook/food writer from the beginning of the process to putting on the final touches?

Well, my process was a bit different than most because I wrote, styled, and photographed everything myself. This was definitely stressful and daunting, but I wanted to be in control of everything. I also wanted to end result to be as authentic as possible. Basically, this cookbook is like my baby. What happened during this process is I learned how to really write a recipe. At first, I had this vision of using lots of wild and unique ingredients. As I was writing the book, I realized that this would be frustrating to my readers and also make the book inaccessible. So I had to forego all of the wild and foraged ingredients ( well, there are some) and really stick to what most people can get a regular grocery store.

You recently moved from Mississippi to NOLA. What are some of the things you miss most about Mississippi and what kind of new-to-you things have you discovered that NOLA has to offer?

There were a beauty and charm to my neighborhood, Belhaven, in Jackson, MS which I miss. There is definitely a comfortableness there. It’s hard to explain. But I always feel it when I am there. Maybe because it’s where I was born and raised. When I finished my book, I knew that it was time for me to go somewhere else. New Orleans is where I landed and I am totally vibing with the city! There are so many fabulous restaurants and lots of delicious cocktails. What I’ve noticed about NOLA is there is a festive spirit here that’s infectious. There are lots of fun events always happening. Even with all of that, my favorite thing here is still my garden which is just a baby at the moment.

What is your favorite fall dish? We’d love to hear any special memory or story that goes along with it!

I love roasted pumpkin seeds! When I was a kid, my school would always take a field trip to a pumpkin patch. There was something about the gray sky, the burnt smell in the air, and the bright orange pumpkins laying in the field that resonated with me. After carving the pumpkin, my family always roast the seeds which I gobbled up! I love it when a recipe is connected with the process of harvesting the produce!