Cauliflower buffalo wings are super flavourful with just the right amount of heat. Soft and tender on the inside and crispy on the outside. These bite sized appetizers are perfect for game day and party platters! Bonus, they’re gluten free, dairy free, and even oil free!
Why I love these cauliflower buffalo wings.
- They’re so close to the real deal! You’ll be pleasantly surprised by how good they are, I mean, truly, they are super tasty! Now to be clear, they are cauliflower bites, and no, cauliflower is not meat and does not taste like meat. You probably can’t fool your friends into thinking these are chicken wings. BUT, these “wings” are so so flavourful of its own accord.
- The calorie and fat content is MUCH lower than traditional wings. Plus, they’re baked and not fried, so they’re so much healthier. No guilty feelings needed if you decided to devour the tray all by yourself.
- It’s truly a recipe that everyone can enjoy. Whether you’re whole food plant based, vegan, vegetarian, gluten free, omnivore, or carnivore, you will love these. I’ve made them multiple times for meat eaters, and they are always a HUGE WIN!
How do you make cauliflower buffalo wings?
Start by washing and cutting your cauliflower into small, bite sized florets. You want the size to be roughly the same as traditional wings.
Place the cut up cauliflower in a large bowl and prepare the batter in a separate bowl.
Combine the seasoning and brown rice flour and then pour in the cashew milk (or plant milk of choice) and mix well. If you’re not avoiding gluten, feel free to sub with your preferred flour choice.
Now pour the batter over your cauliflower bites and mix well until evenly coated. Then place them in a single layer on a large baking tray, lined with parchment paper.
Now don’t just dump your cauliflower on the baking tray. If there is extra batter at the bottom of your bowl, you don’t want a pool of that batter on your tray.
To avoid having them stick together, place your cauliflower bites on the tray one at a time. Bake for 20 minutes in your preheated oven, flipping once at the halfway point.
While the cauliflower is baking, prepare your buffalo sauce by combining all the ingredients in a small sauce pot.
Bring to a boil and simmer for a few minutes to allow the flavours to blend nicely.
Then remove the cauliflower from the oven and coat your “wings” with the buffalo sauce. I use a silicone brush to coat them, or you may transfer the bites to a bowl and toss with the sauce.
Return to the oven for another 10-15 minutes, flipping once around the halfway point.
I know it may seem tedious to flip them each individually, but it will give them a crispier coating this way.
Serve your cauliflower buffalo wings with some homemade ranch dressing for dipping, and enjoy!
How to make cauliflower buffalo wings in the air fryer
I’m using my Ninja® Foodi™ 8-qt. 9-in-1 Deluxe XL Pressure Cooker & Air Fryer that was generously gifted to me so I could share this great recipe with you guys. 🙂
Prepare the same as you would for the oven method by making your batter and coating the cauliflower.
Then add your coated cauliflower into the crisp basket. Set your Ninja Foodi to the air fryer setting at 390 degrees F with a timer of 20 minutes.
Meanwhile prepare your buffalo wing sauce.
When the timer is complete, use oven mitts to lift the basket out and give it a gentle shake to make sure nothing is sticking to the bottom.
Then coat your cauliflower in the buffalo sauce. You may pour it on slowly and brush the sauce over your cauliflower.
Now close the lid and set your timer for an additional 15 minutes, but start checking around the 10 minute mark.
You want them crispy, but not burned.
Depending on the size of your florets, this will take anywhere from 10-15 minutes longer.
Then serve your cauliflower Buffalo wings with Ranch Dressing and enjoy!
Add some carrot and celery sticks to your platter for the full pub like experience. 😉
Expert Tips for the BEST results, every time!
- After coating your Buffalo cauliflower wings in the batter, do not dump them onto your baking tray. Excess batter at the bottom of the bowl will pool on your tray, causing the bites to stick together, and stick to the parchment paper. This will also make them less crispy.
- I know it’s tedious, but for best results, place your them down one piece at a time on your baking tray.
- Make sure your Buffalo cauliflower wings are in a single layer, with space in between each one, and not touching. Again, this will help crisp them up more.
- Flip your cauliflower at the halfway point of the first AND second round (after coating in the Buffalo sauce) of baking. This helps get the most crispiness out of these delicious bites.
More favourite “snacky” recipes!
- Sweet & Spicy Baked Plantain Chips
- Sweet Potato Fries – Baked not Fried!
- Pulled Jackfruit Nachos
- Healthy Jalapeno Popper Dip [Vegan+Oil Free]
- White Bean Protein Crackers [Oil Free Option]
- Black Bean Chips – Gluten Free
If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
Buon appetito,
Rosa
Equipment
Ingredients
- 1 cauliflower cut into small bite sized florets
- 1/2 cup brown rice flour or flour of choice if not avoiding gluten
- 1 tsp garlic powder
- 1 tsp onion powder
- 1.5 tsp paprika
- 1/2 tsp cumin
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp cayenne pepper
- 3/4 cup unsweetened cashew milk or milk of choice
Buffalo Wing Sauce Ingredients
- 1/2 cup water
- 1/4 cup white vinegar
- 1 tsp paprika
- 1 tsp garlic powder
- 1/4 tsp cayenne pepper
- 1/2 tsp sea salt
- 3 tbsp tomato paste
Optional Dipping Sauce
- 1 recipe dairy free ranch dressing
Instructions
- If making the ranch dipping sauce, start by putting your cashews to soak before you begin prepping your cauliflower. Once soaked, prepare the ranch according to its directions and refrigerate until needed.
- Line a baking tray with parchment paper and preheat your oven to 450 degrees F.
- Place your cut up cauliflower in a large bowl. Then in a separate bowl, combine your flour and all the seasonings and mix to combine. Then add the milk and mix well to make your batter. Now pour the batter into your bowl with the cauliflower and mix well to evenly coat each piece.
- Place your coated cauliflower on your prepared baking tray, one at a time, in a single layer and bake for 20 minutes. Flip once at the halfway point.
- Meanwhile, prepare your buffalo wing sauce by adding all its ingredients to a small sauce pan. Whisk to combine and simmer over medium heat 3-5 minutes, allowing the flavours to combine.
- Remove the cauliflower from the oven, and coat the bites in your buffalo sauce. I use a silicone brush to brush each piece of cauliflower with a generous amount of the sauce. Then return to the oven for 10-15 minutes, flipping once halfway through.
- Serve with dairy free homemade ranch, if using.
Ninja Foodi Air Fryer Instructions
- Place your cut up cauliflower in a large bowl. Then in a separate bowl, combine your flour and all the seasonings and mix to combine. Then add the milk and mix well to make your batter. Now pour the batter into your bowl with the cauliflower and mix well to evenly coat each piece.
- Place your coated cauliflower into your crisp basket, inside the Ninja Foodi appliance. Then set it to air fry at 390 degrees F for 20 minutes. Close the lid.
- Meanwhile, prepare your buffalo wing sauce by adding all its ingredients to a small sauce pan. Whisk to combine and simmer over medium heat 3-5 minutes, allowing the flavours to combine.
- When the timer is complete, open the lid and using oven mitts, lift the crisp basket from the Ninja Foodi and shake gently. This will ensure your pieces are not stuck together.
- Return the basket and coat your cauliflower in the buffalo sauce. Pour it over and spread with a silicone brush to evenly coat them. Then close the lid and set the timer for an additional 15 minutes, but start checking around the 10 minute mark. Cook time will vary according to floret size.
- Serve with dairy free homemade ranch, if using.
Delicious! Whole family enjoyed this one 👍
Wonderful to hear. Thanks Denise! 🙂
Love these! 👍 They’re easy, perfectly spiced, and the rice flour is great for adding that bit of crispy texture you want. Thanks!
Yay! Thanks so much for the review Lori. Thrilled you enjoyed these. 🙂
This is the best Cauliflower Wing recipe, and we’ve been on the hunt for a good one. Great batter, nice bite to the sauce – great recipe that we’ll be making again.
Thanks so much Karen. Thrilled you enjoyed these.
This recipe is absolutely yummy! I have a question though. Your photos show the cauliflower getting all crispy, but when I do it, my cauliflower gets stuck to the parchment paper and isn’t nearly as crispy as I think they should be. Is there a trick to keeping the batter from sticking to the parchment paper? I’m using ww flour and soy milk if that makes a difference. Thanks!
Hi Sarah, so glad you like them! Some tips to get them crispy:
– once coated don’t dump the cauliflower on your tray. Any excess batter at the bottom of the bowl will cause the cauliflower to stick to the parchment paper and adds too much moisture. So, although tedious, for best results, place them one by one on your baking tray.
– make sure they’re in a single layer and not touching each other. A bit of space in between helps maximize the crispiness.
– flipping them individually at the half way point of the first round of baking, and again at the half way point of the second round (after coating in the buffalo sauce) really helps too!
Hope that helps, and thanks for the feedback.
Yummy!
Thanks Laura! 🙂