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Zero-waste veg wings, ribs & fries recipe

An entire American-style feast with zero waste? Yes please! 

Featuring cauliflower wings and ribs from Natasha Eats Plants, and moreish sweet potato fries by Inspired Taste, this recipe really makes the most of your HeroGo veg.

Using every inch of your potato and cauliflower, it creates an incredible meal that’ll be a real winner at the dinner table.


Prep time: 25 minutes

Cook time: 1 hour

Serves: 2 people

Wings ingredients: 

1/2 large cauliflower

2 tbsp olive oil

4 tbsp plain flour

1/2 tsp garlic salt

1/2 tsp onion powder

3 tbsp milk

6 tbsp breadcrumbs

6 tbsp hot sauce

4 tbsp butter

Salt, to taste

Ribs ingredients: 

Cauliflower stems & leaves, washed & patted dry

4 tbsp tomato ketchup

3 tbsp apple cider vinegar

1 tbsp maple syrup

1 tsp worcester sauce

1 tsp smoked paprika

1/2 tsp garlic salt

Splash of hot sauce

Fries ingredients: 

1 sweet potato, washed & sliced

1 tbsp olive oil

Salt & pepper, to taste

Wings instructions:

  1. Preheat the oven to 200℃ and line a baking tray with baking paper.

  2. Cut the cauliflower into florets, saving the stems and leaves for later.

  3. Put the florets in a large bowl with the oil, then toss well.

  4. Add the flour, garlic salt and onion powder and toss again.

  5. Add the milk and toss again.

  6. Add the breadcrumbs and toss again.

  7. Put the florets on your baking tray and bake for 20 minutes.

  8. Put the hot sauce, butter and salt in a pan and melt over a low heat.

  9. Put this sauce in the bowl you used to coat your cauliflower florets, then mix to include any leftover bits of flour and breadcrumbs from the sides of the bowl.

  10. Add 1 more tablespoon of flour and mix well until it thickens.

  11. After the wings have cooked for 20 minutes, take the tray out of the oven and baste them in your sauce.

  12. Put the tray back in the oven and bake for another 10 minutes.

Ribs instructions:

  1. Take the cauliflower trimmings you set aside earlier and put them on a lined baking tray.

  2. Put the ketchup, vinegar, syrup, worcester sauce, paprika, garlic salt and hot sauce in a large bowl and combine.

  3. Coat the cauliflower leaves in half of your sauce.

  4. Bake for 15 minutes at 200℃, then take the tray out of the oven.

  5. Coat the leaves with the leftover sauce, then bake for another 15 to 20 minutes until the stems are soft.

Fries instructions:

  1. Put a baking tray in the oven at 200℃ to preheat.

  2. Put the sweet potato slices in a bowl with the oil, salt and pepper, and toss well.

  3. Spread the fries on the heated baking tray.

  4. Bake for around 30 minutes, turning halfway through, until the outsides are browning and the insides are tender.

Storage tips

We recommend eating these wings, ribs and fries straight away.


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