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 to make cauliflower buffalo wings
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
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 small cauliflower cut into small bite sized florets
- 1/2 cup brown rice flour or flour of choice if not avoiding gluten
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1.5 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon 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 teaspoon paprika
- 1 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon sea salt
- 3 tablespoon tomato paste
Optional Dipping Sauce (highly recommended)
- 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 ranch and dunk away.
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 390 degrees F and air fry for 20 minutes, shaking your basket every 5 minutes or so.
- 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.
- Then use a silicone brush to evenly coat your florets in the buffalo sauce. Continue air frying for another 10-15 minutes, shaking or flipping your florets at the halfway point. Cook time will vary according to the air fryer model you're using and floret size.
- Serve with ranch and dunk away.
Mary
Thank you for sharing this wonderful oil free, nut free recipe. I saw someone ask about chickpea flour. I had one of my mom’s helpers make it for her with chickpea flour and apple cider vinegar instead of white, and she said it was outstanding. I just made it for myself and didn’t have any vinegar, so I just added tomato paste a little more spice to the first sauce and left it at that. I literally ate the entire thing. :). This is a keeper. Thank you!
Rosa
Hi Mary! Thanks so much for the review. Absolutely thrilled you enjoyed these so much. 🙂
Purvi
Has anyone tried this with frozen cauliflower? I’m all about the shortcuts!
Nancy Steele
I used rice flour. My husband loved them cold too! Next time I will cut the hot sauce, it was a bit spicy for me. Served with chunky blue cheese dressing.
Rosa
Thanks so much for the feedback Nancy!
Madge
Question
Hi!
These look great!
Would they work with almond or chickpea flour?
Thanks so much
Rosa
Hi Madge, I haven’t tried that, but it should work.
Madge
Thank you!!
Pamela
Used the oven method with convection. Very easy to make. I’ve never been able to get a crispy end product, but this was close. Would definitely amp up the heat in the Buffalo Sauce. We devoured it!
Thanks for sharing!
Rosa
Thrilled you enjoyed Pamela, thanks for sharing.
Cheryl
I have tried a LOT of buffalo cauliflower recipes and this one is by far, the best I’ve ever had! Thank you!!
Rosa
Thanks so much for the lovely review Cheryl, we’re absolutely flattered this is your favourite!
Cathy
This has become my new favorite! It is soo good!!
Rosa
Thrilled to hear that, thanks so much for sharing Cathy!
Jaime
Just made these for the 3rd time, but used Franks hot sauce instead of making it because laziness! 😀 They’re still delicious, even with this shortcut. Thanks for the recipe.
Rosa
Haha, completely understandable Jaime. Thanks for sharing, thrilled you enjoyed.
Erin
We have tried so many cauliflower “wing” recipes but this is by far our favorite! We followed the recipe exactly and it’s perfect! It does take a bit of time to place the pieces one by one and flip etc but the extra steps are worth it!! This will be a forever recipe in our home. Thank you!
Rosa
Thanks so much for the review Erin, thrilled you enjoyed.
Karri
Sadly, when I baked them they came out soggy and stuck to the parchment paper for both turns. I would advise not to make these unless you use an air fryer (which I don’t have). The flavors were good but it was missing the crunch.
Rosa
Sorry they didn’t quite work out for you Karri. It sounds like there may have been excess batter on the parchment paper, in order for them to get stuck. If you decide to try again, for best results, place the cauliflower pieces on your tray one at a time.
Karri
I did it exactly like the recipe said and put it one at a time and turned them half way thru. It’s seemed like the batter just fell off the cauliflower for some reason. Trust me I want them to work and am thinking of getting an air fryer so I can try again. 😁
Steve
These were unreal! Thanks a million!
Rosa
Glad to hear it, thanks Steve!
Denise
Delicious! Whole family enjoyed this one 👍
Rosa
Wonderful to hear. Thanks Denise! 🙂
Lori
Love these! 👍 They’re easy, perfectly spiced, and the rice flour is great for adding that bit of crispy texture you want. Thanks!
Rosa
Yay! Thanks so much for the review Lori. Thrilled you enjoyed these. 🙂
Karen Ricketts
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.
Rosa
Thanks so much Karen. Thrilled you enjoyed these.
Sarah
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!
Rosa
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.
Laura
Yummy!
rosa
Thanks Laura! 🙂
Michelle
I would love to make these, but I do not have an air fryer. What would be the oven temp and how long would you cook the cauliflower? TIA
rosa
Hi Michelle, the original directions are for baking these in the oven. If you look at the recipe box, the ingredients are listed and then “instructions” will be the oven instructions, followed by the air fryer instructions below that. Hope you enjoy! Please report back when you try them. 🙂
Michelle
Oh gosh! I feel silly, I totally did not see the oven baking instructions above. Thank you! Can’t wait to try these!
rosa
No problem Michelle, enjoy!
Malini
Hello, any sub for tomatoe paste? Not sure if that is healthy? All other ingredients look great, very excited!
rosa
Hi Malini, tomato paste ingredients should just be tomato & water. You may skip it if preferred, but it will change the thickness of your sauce. Hope you enjoy.
Allison
Delicious! Baked these, also used Frank’s Red Hot rather than your buffalo sauce for convenience – served with your ranch! Thank you!
rosa
Thanks for the feedback Allison, so glad you enjoyed! 🙂
Shauna Kato
These tasted excellent! I used Frank’s Original hot sauce instead of making my own, and I also mixed everything together in a bag, which made it even easier than it already was. Definitely something I’ll be making again!
rosa
Thanks for reporting back Shauna! Glad you enjoyed these and thanks for sharing your process.
John
These were amazing, will make again, thank you!
rosa
You’re welcome John, glad you like them!
Maya
Hi Rosa, for the milk can we use butter milk instead. I am not a vegan nor vegetarian.
rosa
Hi Maya, yes that should work. Enjoy 🙂
Betsy
I was wondering Rosa, if possible to make the night before and then warm them up in a tin foil tray on the barbeque the next day?
rosa
Hi Betsy, they will taste fine the next day but the texture may change. Although I haven’t tried heating them on the bbq so that might crisp them up some. I’d love to hear how they turn out for you!
Edyta
These are amazing. I make them often during the football season for a healthy “wing” version.
rosa
Thanks so much for your feedback. So glad you enjoyed!
Jamie
I love cauliflower buffalo wings and yours look amazing! I’m going to have to try that buffalo sauce recipe. It looks so good!
rosa
Thanks so much Jamie!
ali randall
I am always looking for new ways to make cauliflower other than one way. Everyone in my family loves buffalo sauce so this recipe is a keeper. Ideal for game day or tailgating too!
rosa
Thanks so much! Definitely a great game day option. 🙂
Andrea Metlika
I love how these are coated and then smothered in sauce. Yum.
rosa
Thanks Andrea!
Mary Bostow
Yum! Going to make these tonight for a special treat with dinner.
Thanks for the healthy recipe!
rosa
You’re welcome Mary. Enjoy!
CurlyCurvyDiva
Really loved this recipe will do it again!!! I actually added honey to make it a bit sticky it was amaaazing!
rosa
Thanks for the feedback. So glad you enjoyed this recipe!
Leslie
Such a delicious recipe! We’ve made these a few times now and they’ve been a major hit every time!! Can’t wait to serve these for our next party!!
rosa
Thanks so much for the feedback. So glad you enjoyed this recipe!
Houri Mendoza
I recently made these super yummy cauliflower buffalo bites for our family NYE celebration and they were on the “favourite” list! Everyone loved them! So so good! Thanks Rosa did the awesome recipe. Can’t wait to try more of your yummy recipes.
rosa
I’m so glad that everyone enjoyed these! This is one of my family’s favourites too! 🙂