These baked buffalo cauliflower wings are a healthy, low-carb vegetarian game day favorite! The bite sized cauliflower pieces are tender, crispy and simple to make.
Baked Cauliflower Wings – Buffalo Style!
Buffalo cauliflower wings are not oven baked chicken wings, but if crispy edges, crunchy coating and the amazing flavor of tangy, spicy buffalo sauce is what you’re after for a healthy-ish, vegetarian game day snack they are that and more!
These cauliflower bites are oven baked and get their caramelized edges with a little help from cornstarch, then once tossed with sauce, the baked cauliflower wings became an addicting Super Bowl appetizer!
Why I Love This Recipe
- Healthy buffalo wings. Baked buffalo cauliflower wings are a lighter, meatless game day snack without the mess or calories of deep frying. Plus, it’s a low-carb vegetable!
- All the flavor! If you love the tangy, spicy, buttery sauce on baked buffalo chicken wings, this Buffalo cauliflower wing recipe has similar taste but is veggies!
Ingredient Notes
Find the full printable recipe with specific measurements below.
- All-purpose flour & cornstarch: The flour is used to thicken the batter to coat the veg and the cornstarch is used to absorb excess moisture ensuring crispy results. Swap cornstarch for arrowroot powder if needed.
- Seasonings: Garlic powder, salt, and black pepper are all the staples of a simple seasoning. Some onion powder, paprika or smoked paprika can also be added.
- Water: The liquid used to turn the flour into a batter. It’s light and won’t weigh it down.
- Fresh cauliflower: Fresh not frozen is best. I suggest chopping a head of cauliflower yourself so you can get them uniform size for even baking. I like to cut them down lengthwise so they lay flat on the baking sheet.
- Buffalo sauce: A combination of Frank’s RedHot original with butter or Frank’s RedHot Buffalo wing sauce. It’s tangy and so good!
How to Make Buffalo Cauliflower Wings
Tips and Variations
- It’s easy to make vegan and gluten free. Use a vegan or dairy-free butter for the wing sauce. Use brown rice flour or your favorite gluten free flour to toss the florets.
- Lemon juice or honey: Add up to a Tablespoon of fresh lemon juice to the buffalo sauce mixture for another layer of tangy flavor or alternately add some honey.
- Kid friendly: If some family are hot sauce fans, serve them the roasted cauliflower on it’s own!
- Extra crispy baked buffalo cauliflower wings: Broil for 2-3 minutes during final cooking time or sprinkle with Panko bread crumbs before baking.
- Air fryer: After the first coating, work in batches and air fry at 400ºF for 10 minutes, flipping halfway. Then, after saucing them, cook them for another 5-7 minutes.
- Serving suggestions: Serve this healthy vegetarian alternative to traditional buffalo wings with classic dipping sauces like blue cheese dressing and ranch dressing.
Storage
- Store: While these are best served fresh, you can keep leftover buffalo cauliflower wings stored in an airtight container for up to 4 days in the fridge.
- Reheat: Reheat buffalo cauliflower bites in the oven or the air fryer to get a little crispy back or in the microwave for a quick reheat without the crispiness.
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Buffalo Cauliflower Wings
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These baked buffalo cauliflower wings are a healthy, low-carb vegetarian game day favorite! The bite sized cauliflower pieces are tender, crispy and simple to make.
Preheat the oven to 425ºF. Set aside a baking sheet.
In a medium bowl, whisk 1/4 cup flour, 2 Tablespoons cornstarch, 1 1/4 teaspoon garlic powder, 1/2 teaspoon salt, and pepper. Stir in 1/4 cup water until a smooth batter forms. Add 1 head cauliflower florets and toss until coated. Drizzle with 2-3 Tablespoons olive oil.
Pour onto the baking sheet. Cook 15 minutes. Flip and cook an additional 10 minutes.
Make buffalo sauce. In a medium bowl, whisk together 1/3 cup hot sauce and 3 Tablespoons melted butter.
Toss cauliflower with hot sauce. Remove cauliflower from the oven and add to the hot sauce mixture. Toss carefully until well coated. Return to the baking sheet. Cook an additional 5 to 10 minutes, or until the cauliflower is crispy around the edges.
Serve warm with ranch dressing, celery, and carrots, if desired.
Calories: 133kcal | Carbohydrates: 9g | Protein: 2g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 633mg | Potassium: 296mg | Fiber: 2g | Sugar: 2g | Vitamin A: 175IU | Vitamin C: 46mg | Calcium: 24mg | Iron: 0.5mg
Nutrition provided is an estimate. It will vary based on specific ingredients used.
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