These addictively crispy Baked Buffalo Cauliflower Wings are a game day hit for both vegetarians and meat eaters alike. Everyone loves the recipe!
Easy Cauliflower Buffalo Wings
This crispy, salty, spicy, and secretly healthy snack is impossible to resist!
With only 6 ingredients, these surprisingly delicious buffalo wings are perfect for game day, summer barbecue parties, potlucks, or family weeknight dinners.
Whenever you find yourself craving some serious comfort food, quickly whip up a batch that won’t leave you feeling weighed down.
They’re especially delicious dipped in ranch dressing!
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Watch the Buffalo Cauliflower Wings recipe video above
Reasons to Make Buffalo Cauliflower Wings
1. You will be surprised to see their taste.
Buffalo cauliflower wings are popular for a reason. You’d never expect meatless wings to taste anywhere near as good as they do!
I have had many meat eaters ask for a vegetarian recipe after trying the wings. A hardcore carnivore friend said he actually likes cauliflower wings better than chicken wings.
Their reasoning is that they’re less greasy, you can eat more of them, and cauliflower buffalo bites don’t weigh you down like chicken wings.
2. The serving size is so huge.
An entire tray of wings is under 300 calories, and the cauliflower bites are lower in fat than buffalo chicken wings, high in fiber, and cholesterol-free, with only two Weight Watchers points per serving.
I know parties are supposed to be about comfort food and not worrying about eating clean. But when I served these wings recently, people commented that they appreciated a healthy alternative between all the pizza, cookies, potato chips, and beer.
3. This is one recipe that can be enjoyed by everyone.
Vegetarian, Gluten Free, Keto, Paleo, Whole30, Low Carb, Weight Watchers…
Chances are, you have at least one friend or family member on one of these diets, and these oven-roasted healthy wings are a great appetizer you can bring to a party for everyone to enjoy.
Plus, this healthy snack doesn’t have any bones to worry about, which is especially nice if you have four-legged pets.
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Best Healthy Baked Buffalo Cauliflower Bites
The first time I tried these Buffalo Cauliflower Bites was at a football viewing party.
I put the trays down to test them and gauge everyone’s reactions.
Here’s what happened:
Some people thought the idea was too crazy to try, and one person who tried them said he didn’t like them because they weren’t meat. But everyone else at the party gobbled up the cauliflower wings recipe at lightning speed.
And there was no vegetarian in the group either!
A big batch of Buffalo Cauliflower Bites was completely gone by the end of the night, with many requests for the recipe.
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How To Make Healthy Buffalo Wings
Assemble ingredients: raw cauliflower, garlic powder, hot sauce or buffalo sauce, milk of choice, flour or almond flour, and spreading oil or butter.
You can also add some panko breadcrumbs for an extra crunch if you like.
Preheat oven to 425°F, and line a large baking dish or cookie sheet with parchment paper.
Either toss the cauliflower florets with a little coconut or vegetable oil or spray them with oil spray for a low-fat option.
Place the florets in a very large bowl or Ziploc bag, then toss with the flour and garlic powder until the cauliflower is evenly coated.
If using breadcrumbs, for an extra crunchy texture, crush them finely. Add milk of your choice to the cauliflower, followed by breadcrumbs. toss to coat.
Arrange florets in a single layer in a baking pan. For best results, don’t overcrowd them. Bake on center rack of oven for 25 minutes.
Meanwhile, mix buffalo sauce and oil or melted butter in a dish. The fat will help the sauce adhere to the vegetables.
Dip each cauliflower floret in the buffalo sauce. Place back in baking pan, and bake an additional 15 minutes.
To get the most crispy texture, I recommend frying for three to five minutes at this time, watching that the recipe doesn’t burn.
Serve with blue cheese or ranch dressing and optional celery and carrot sticks.
This recipe was inspired by my Shake & Bake Cauliflower—you mix the ingredients together in a bag and then bake in the oven until hot and crispy!
Vegetarian Buffalo Cauliflower Wings
This recipe is naturally plant-based and vegan, as long as you use your favorite nondairy milk, such as almond milk, and either oil or dairy-free butter.
For gluten-free buffalo wings, use almond flour or gluten-free all-purpose flour.
Low Carb Keto Wings
To make keto buffalo wings, use an almond meal substitute in the recipe in place of the flour.
Cauliflower Bites are already sugar-free, so they’re a great paleo and keto appetizer that people who aren’t big on calorie-free sweetness can appreciate, too.
Cauliflower Wings vs Chicken Wings
To Be Clear, These Cauliflower Buffalo Wings Don’t Have Flavor Omigosh like real buffalo wings, If you come across a food blog or cookbook recipe that claims cauliflower is supposed to taste like meat, run away.
Cauliflower is not meat, cauliflower will never be meat, and buffalo cauliflower wings will never be mistaken for chicken wings by anyone. End of story.
That being said, these baked cauliflower wings are delicious on their own. There is no need to treat them as substitutes for the real thing, because they are the real thing.
Completely vegetarian buffalo wings make a great healthy game day snack, and they’re dipped in a special vegan ranch dressing.
Or you can use them to make Buffalo Cauliflower Tacos.
I haven’t tried frying them in an air fryer or cooking them in the Instant Pot or on the grill, but some readers have reported success with these methods. Be sure to report back for others if you experiment.
These plant-based wings are definitely worth a shot, if for no other reason than to be able to say you’ve tried them. And it might really amaze you how good they are!
- 1/2 large head cauliflower cut into inflorescences
- oil spray or grease
- 1/4 cup Flour or eating almonds
- 1/4 spoon garlic powder
- 3 ladle milk of choice
- optional 1/2 cup breadcrumbs
- 1/2 cup buffalo sauce or hot sauce
- 1 – 4 tsp oil or butter
Preheat oven to 425 F. Line a large baking dish with parchment. Spray florets with oil spray or toss with a little oil. Place in a very large bowl or a large Ziploc bag. Toss with flour and garlic powder until evenly coated. If using breadcrumbs for extra crunch, grind them finely. Add milk of your choice and then breadcrumbs to cauliflower and toss to coat. Arrange in a single layer in baking pan. Bake 25 minutes on middle rack. Add spread oil or melted butter with buffalo sauce. The fat helps the sauce adhere to the cauliflower. Dip the cabbage in the sauce. Bake another 15 minutes. After this time, I like to fry for another 5 minutes, watching that it doesn’t burn. Serve with Ranch Dressing. If you make the recipe, don’t forget to rate it below!View Nutrition Facts
More Healthy Cauliflower Recipes
Sticky Sesame Cauliflower
Cauliflower Fried Rice
Healthy Chocolate Cake
Sticky Lemon Cauliflower
Cauliflower Pizza Crust
Pineapple Cauliflower Bowls
Cauliflower Mac and Cheese