Buffalo Cauliflower Wings Recipe
These Buffalo Cauliflower Wings are a delicious, vegetarian twist on classic Buffalo wings. Tender cauliflower florets are coated in a seasoned batter, baked or air-fried until crispy, and then tossed in spicy Buffalo sauce for a tangy, flavorful kick. Perfect as a snack, appetizer, or game-day treat, they deliver all the heat and crunch of traditional wings without the meat. Serve them with a side of cooling ranch or blue cheese dip and fresh celery sticks for an irresistible combination of flavors and textures.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Ingredients:
For the Batter:
1 head of cauliflower, cut into bite-sized florets
3/4 cup all-purpose flour (or gluten-free flour)
1/2 cup water or milk
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
For the Buffalo Sauce:
1/2 cup hot sauce (like Frank’s RedHot)
2 tablespoons unsalted butter (melted)
1 teaspoon honey or maple syrup (for a hint of sweetness)
Optional for Serving:
Ranch or blue cheese dressing
Celery and carrot sticks
Instructions:
Preheat the Oven:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
Prepare the Batter:
In a large mixing bowl, whisk together the flour, water (or milk), garlic powder, onion powder, smoked paprika, salt, and pepper until you have a smooth batter.
Coat the Cauliflower:
Add the cauliflower florets to the batter, stirring until they are evenly coated.
Bake the Cauliflower:
Place the coated florets on the prepared baking sheet, spacing them out to avoid overcrowding. Bake for 20-25 minutes, flipping halfway through, until they are golden brown and crispy.
Make the Buffalo Sauce:
While the cauliflower bakes, whisk together the hot sauce, melted butter, and honey (or maple syrup) in a small bowl.
Coat with Buffalo Sauce:
Remove the cauliflower from the oven and toss it in the Buffalo sauce until well coated. Return the coated florets to the baking sheet and bake for another 10 minutes to set the sauce.
Serve:
Let the cauliflower wings cool slightly, then serve with ranch or blue cheese dressing, celery, and carrot sticks.
Notes
Crispiness:
For extra-crispy wings, make sure the florets aren’t too large and that they are spaced apart on the baking sheet to avoid steaming.
Air Fryer Option:
Cook in the air fryer at 375°F (190°C) for 15-20 minutes, shaking halfway through. Then coat with sauce and air fry for an additional 5 minutes.
Buffalo Sauce Variation:
Adjust the heat level by using more or less hot sauce, or mix in a dash of BBQ sauce for a smoky twist.
Tips and Tricks
Prevent Soggy Wings
After coating in the Buffalo sauce, bake the wings again briefly to help set the sauce and maintain crispiness.
Gluten-Free Option:
Use gluten-free flour or almond flour for a gluten-free version.
Add Crunch:
Sprinkle a little panko bread crumb over the battered florets before baking for extra crunch.
Reheating:
Reheat leftovers in the oven at 400°F (200°C) for 10 minutes or in an air fryer to restore crispiness.
Nutritional Information (Approx. per serving)
Calories: 180
Protein: 4g
Carbohydrates: 20g
Fat: 8g
Fiber: 3g
Sodium: 500mg
Enjoy these tasty Buffalo Cauliflower Wings as a healthy, flavor-packed alternative to traditional wings!