Name: Buffalo Cauliflower Wings
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: American
Ingredients: 1 large head cauliflower, cut into florets; 3/4 cup all-purpose flour (or gluten-free flour); 3/4 cup water (or milk); 1 tsp garlic powder; 1 tsp onion powder; 1/2 cup Frank’s RedHot Original Sauce; 2 tbsp unsalted butter, melted; 1 tbsp honey or maple syrup (optional, for sweetness); Salt and pepper to taste; Ranch or blue cheese dressing for dipping

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There was a time when I rolled my eyes at the idea of a vegetable masquerading as a chicken wing. But then I tried these Buffalo Cauliflower Wings, and I was humbled. These crispy, spicy bites are not just a “healthy alternative” they are genuinely addictive in their own right. They have that satisfying crunch, the fiery kick of buffalo sauce, and they are perfect for dunking in ranch.

I started making these when I wanted a lighter snack for game day, but they quickly turned into a staple for lazy dinners. Whether you bake them or make buffalo cauliflower air fryer style, they are effortless and fun to eat.

If you love the bold flavors of my buffalo chicken salad but crave something hot and crispy, this recipe is for you. It satisfies that “finger food” craving without the heavy feeling of fried chicken. It is proof that cauliflower recipes can be the life of the party.

Why This Veggie Wing Wins

I have served these to die hard meat eaters, and the plate is always empty within minutes.

The Crunch: We use a simple batter that crisps up beautifully in the oven or air fryer. No soggy vegetables here!
The Flavor: They are tossed in the same buttery hot sauce mixture used for buffalo wings, so you get that authentic tangy heat.
Versatility: Serve them as an appetizer, taco filling, or on top of a salad. They are way more flexible than traditional wings.

The Crispy Essentials

To turn a head of cauliflower into “wings,” you need a few pantry staples.

The Cauliflower
You need a fresh head of cauliflower cut into bite sized florets. Try to keep them roughly the same size so they cook evenly. Save the stems for cauliflower rice later!

The Batter
I use a mixture of flour, water, garlic powder, and onion powder. It creates a light coating that helps the sauce stick. For a gluten free version, almond flour or chickpea flour works wonderfully.

The Sauce
Frank’s RedHot Original mixed with melted butter is the classic combo. It mimics the flavor of a buffalo chicken dip crock pot recipe but in a glaze form.

The Breadcrumbs (Optional)
If you want extra crunch, you can toss the battered florets in panko breadcrumbs, but the batter alone works great for a smoother “wing” texture.

Baking vs. Air Frying

You can make these two ways, and both are delicious.

Method 1: The Oven Bake
This is great for making a big batch at once. You spread the coated florets on a baking sheet and roast until crispy. It takes about 20-25 minutes.

Method 2: The Air Fryer
This is faster and gets them even crispier. You cook them in batches at 400 degrees F for about 12-15 minutes. It is perfect for a quick snack.

How to Make It: Step-by-Step

The process is messy but fun perfect for getting kids involved in the kitchen.

Step 1: Prep the Florets
Cut your cauliflower into wing sized pieces.

Step 2: Make the Batter
Whisk the flour, water, and spices in a bowl until smooth. It should be the consistency of pancake batter.

Step 3: Coat and Bake
Dip each floret into the batter, shaking off the excess. Place on a parchment lined baking sheet (or air fryer basket). Bake until the batter is set and golden.

Step 4: The Sauce Toss
While they bake, whisk the hot sauce and melted butter. Remove the cauliflower from the oven and toss them gently in the sauce until coated.

Step 5: The Final Crisp
Return them to the oven (or air fryer) for another 5-10 minutes. This caramelizes the sauce and ensures they aren’t soggy.

Step 6: Serve
Serve hot with celery sticks and ranch or blue cheese dressing.

Ways to Serve It

These “wings” are surprisingly versatile.

Taco Night
Stuff them into soft tortillas with slaw and avocado for amazing vegetarian tacos.

Bowl Style
Serve them over rice with roasted veggies for a hearty bowl, similar to a deconstructed broccoli cauliflower casserole.

The Snack Platter
Arrange them on a platter with carrot sticks and dip for a healthier game day spread.

A Plate of Fiery Crunch

There is no need to fry anything to get that satisfying wing experience. These Buffalo Cauliflower Wings are spicy, crispy, and totally guilt free.

Whether you are hosting a party or just snacking on the couch, I hope this recipe brings a little heat to your kitchen.

Buffalo Cauliflower Wings

Author: danyrecipes
Total Time: 50 mins
Yield: 4 Servings
Diet: Vegetarian

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Description

Crispy, spicy, and addictive cauliflower bites that taste just like buffalo wings! Baked or air-fried to perfection, these vegetarian wings are the ultimate healthy game day snack.

Ingredients

1 large head cauliflower, cut into florets
3/4 cup all-purpose flour (or gluten-free flour)
3/4 cup water (or milk)
1 tsp garlic powder
1 tsp onion powder
1/2 cup Frank’s RedHot Original Sauce
2 tbsp unsalted butter, melted
1 tbsp honey or maple syrup (optional, for sweetness)
Salt and pepper to taste
Ranch or blue cheese dressing for dipping

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Instructions

Preheat: Preheat your oven to 450°F (230°C). Line a baking sheet with parchment paper and grease lightly.
Make Batter: In a large bowl, whisk together the flour, water, garlic powder, onion powder, salt, and pepper until smooth. The batter should be thick enough to coat a spoon.
Coat: Toss the cauliflower florets in the batter until evenly coated. Shake off excess batter.
First Bake: Arrange florets in a single layer on the baking sheet. Bake for 20 minutes, flipping halfway through, until golden and crispy.
Make Sauce: While baking, whisk together the hot sauce, melted butter, and honey in a small bowl.
Toss & Final Bake: Remove cauliflower from the oven. Brush or toss gently with the buffalo sauce mixture. Return to the oven for another 10-15 minutes until crispy and caramelized.
Serve: Serve hot with celery sticks and your favorite dipping sauce.