If you’ve been searching for a healthier take on your favorite wings, these Buffalo Cauliflower Wings are the answer. Crispy, spicy, and full of flavor, they’re a perfect plant-based alternative. With simple steps and wholesome ingredients, you’ll master them in no time.
A Comforting Kick with Buffalo Cauliflower Wings
Buffalo Cauliflower Wings have taken the spotlight as one of the best plant-based swaps for classic chicken wings. Crispy on the outside, tender inside, and smothered in spicy sauce, they’re the perfect choice for anyone craving bold flavor without the heaviness of fried meat. These wings prove that comfort food can be both delicious and healthy.
What makes them even better is their versatility. You can serve them as a party appetizer, game-day snack, or even a weeknight dinner when paired with sides. Whether you’re vegan, vegetarian, or simply looking to cut back on meat, Buffalo Cauliflower Wings deliver satisfaction without compromise.
Another great feature is how quick and simple they are to prepare. With just a few staple ingredients like cauliflower, flour, spices, and hot sauce, you can whip up a batch in under an hour. The recipe is approachable enough for beginners yet customizable enough for experienced home cooks to make it their own.
Plus, they’re lighter than traditional wings but still pack that addictive spicy kick. Instead of relying on deep frying, these cauliflower bites bake or air-fry to golden perfection, offering a crispy texture while keeping the recipe wholesome. The end result is a guilt-free indulgence that feels like a treat but supports your health goals.
Most importantly, this dish shows how plant-based cooking can be exciting and satisfying. By choosing Buffalo Cauliflower Wings, you’re not only enjoying incredible flavor but also nourishing your body with fiber, vitamins, and antioxidants. Once you try them, you’ll see why they’ve become a staple in kitchens everywhere.
Time to Prepare
15 minutes
Time to Cook
30–35 minutes
Nutritional Information (per serving, approx. 2 skewers)
- Calories: 180
- Protein: 6g
- Carbohydrates: 24g
- Fiber: 5g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 580mg
Ingredients For Buffalo Cauliflower Wings
- 1 large head of cauliflower, cut into bite-sized florets
- 1 cup wholewheat flour (or all-purpose)
- 1 cup unsweetened plant-based milk (or regular milk)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp onion powder
- ½ tsp salt
- ½ tsp black pepper
- 1 cup Buffalo hot sauce
- 2 tbsp olive oil or melted butter (to mix with the hot sauce)
- Fresh parsley, chopped (for garnish)
- Wooden or bamboo skewers (about 8–10)
The gallery highlights all the fresh, wholesome ingredients you’ll need to make Buffalo Cauliflower Wings, from cauliflower florets to spices and sauce. Each image gives a close-up view of the essentials, making it easy to see exactly what goes into this tasty and healthier comfort food.
Equipment
- Large mixing bowl
- Whisk
- Baking tray lined with parchment paper
- Oven preheated to 425°F (220°C)
- Tongs for flipping cauliflower
- Small bowl for Buffalo sauce
- Wooden or bamboo skewers
Step-by-Step Instructions
Step One: Preheat the Oven
Set your oven to 425°F (220°C) and allow it to fully preheat. This ensures that the cauliflower begins cooking immediately when placed inside, giving it the right texture and crispiness.
Step Two: Prepare the Cauliflower
Wash the cauliflower thoroughly under cold water to remove any dirt. Pat it completely dry with a clean kitchen towel. Cut it into evenly sized florets, each about 1½–2 inches, so they cook at the same rate. Place them in a large bowl and set aside
Step Three: Mix the Dry Ingredients for the Batter
In a mixing bowl, combine wholewheat flour, cornstarch, garlic powder, paprika, onion powder, salt, and black pepper. Whisk well to evenly distribute the spices. Cornstarch helps the coating crisp up, while the flour gives body to the batter.
Step Four: Add Liquid to Form the Batter
Slowly pour in water while whisking the dry ingredients. Continue whisking until the batter is smooth and free of lumps. The consistency should be thick enough to cling to the cauliflower but still pourable — similar to pancake batter. If it’s too thick, add 1 tablespoon of water at a time until the right texture is achieved.
Step Five: Coat the Cauliflower Florets
Add the florets into the batter in batches, making sure each piece is thoroughly coated. Lift out each floret with tongs or a fork, letting excess batter drip back into the bowl, and place it onto a baking tray lined with parchment paper. Ensure florets do not touch, which helps them crisp instead of steaming.
Step Six: Bake the Florets
Place the tray in the preheated oven. Bake for 20–22 minutes, turning the florets over halfway through cooking. At this stage, they should appear golden in spots but still need a final crisping.
Step Seven: Prepare the Buffalo Sauce
While the cauliflower bakes, prepare the sauce. In a small saucepan over low heat, combine hot sauce, olive oil, and a drizzle of maple syrup or honey (optional, to balance the heat). Stir gently until the mixture is warmed and slightly thickened. Do not boil — just heat enough for the flavors to blend
Step Eight: Coat the Baked Cauliflower with Sauce
Remove the cauliflower from the oven and let it cool for 2–3 minutes so the batter sets slightly. Use a pastry brush or spoon to coat each piece generously with buffalo sauce. For more even coverage, place the florets in a clean bowl, pour the sauce over, and toss gently until coated.
Step Nine: Return to the Oven
Transfer the coated cauliflower back to the lined baking tray. Bake again for 8–10 minutes. This second bake helps the sauce adhere firmly and enhances the crispness.
Step Ten: Prepare for Serving
Remove the tray from the oven and allow the cauliflower wings to rest for 2 minutes before handling. This brief cooling period lets the coating firm up further. If making kebab-style skewers, carefully thread 3–4 florets onto each skewer.
Step Eleven: Garnish and Serve
Place the skewered cauliflower wings on a serving plate or platter. Garnish with fresh parsley or cilantro for color and freshness. Serve hot with a side of ranch, blue cheese dressing, or a yogurt-based dip for balance.
This gallery walks you through the full journey of Buffalo Cauliflower Wings — from prepping and coating each floret, to baking them golden, and finally saucing and serving for that irresistible kick.
Benefits of Buffalo Cauliflower Wings
Buffalo Cauliflower Wings aren’t just delicious — they’re a powerhouse of nutrition and health benefits:
- Lower in Calories: Compared to chicken wings, these skewers are much lighter yet just as satisfying, making them great for weight-conscious eaters.
- High in Fiber: Cauliflower provides a solid dose of fiber, which supports digestion and helps you feel fuller for longer.
- Rich in Vitamins & Minerals: Cauliflower is packed with vitamin C, vitamin K, folate, and antioxidants that support immunity and reduce inflammation.
- Plant-Based Protein: While cauliflower itself is low in protein, the flour batter adds a boost — and pairing with a dip like Greek yogurt ranch can make it even more balanced.
- Heart-Healthy Fats: Using olive oil instead of butter makes this recipe healthier for your heart without sacrificing flavor.
- Versatility for Diets: This recipe can easily be adapted to gluten-free or vegan diets, making it accessible to almost everyone.
This gallery visually highlights the key health perks of Buffalo Cauliflower Wings, from antioxidant-rich cauliflower to heart-healthy oils. Each image captures a unique benefit, making it clear why this recipe is both a delicious and nutritious choice.
Variations
| Variation | What to Change | Flavor Profile |
|---|---|---|
| Gluten-Free | Use gluten-free flour blend | Same spicy, crispy flavor, fully GF |
| Vegan | Swap butter for olive oil or vegan butter | 100% plant-based |
| Extra Spicy | Add chili flakes or cayenne to sauce | Bold, fiery heat |
| Mild | Use less hot sauce and more olive oil | Softer spice with buttery taste |
| BBQ Version | Swap Buffalo sauce for smoky BBQ sauce | Sweet and tangy with crisp texture |
Final Thoughts On Buffalo Cauliflower Wings
Buffalo Cauliflower Wings are proof that you don’t have to compromise on flavor when choosing a healthier option. Crispy on the outside, tender on the inside, and packed with that spicy Buffalo kick, these skewers are fun, versatile, and crowd-pleasing. Whether for game night, dinner parties, or a quick weeknight treat, this recipe brings comfort food and health together in the best way.
So grab your skewers, turn up the oven, and get ready to make these fiery bites part of your regular rotation.
FAQs
Q1: Can I make these Buffalo Cauliflower Wings in an air fryer?
Yes! Cook at 375°F (190°C) for about 15–18 minutes, shaking halfway, then coat in sauce and air-fry for another 5 minutes.
Q2: Can I prepare them ahead of time?
Yes, you can bake the cauliflower in advance, store them in the fridge, and then reheat and sauce them before serving.
Q3: How do I keep them from going soggy?
Make sure the florets are well-dried before coating, and don’t overcrowd the tray so they crisp instead of steaming.
Q4: What dips go best with Buffalo Cauliflower Wings?
Classic ranch, blue cheese dip, or even a cooling yogurt dip pair beautifully with the heat.
Q5: How many servings does this recipe make?
It makes about 8–10 skewers, serving 4 people as an appetizer.
References
- Harvard T.H. Chan – Vegetables and Fruits
- Cleveland Clinic – 5 Health Benefits of Cauliflower
- American Heart Association – Olive oil may lower heart disease risk
Recent Posts
