Buffalo Cauliflower has the flavor of classic buffalo chicken wings, only with a plant-based twist! Serve it with blue cheese dressing or vegan ranch dressing for a satisfying appetizer.
Why You’ll Love It
It’s easy to make. Just stir together a quick batter, toss the raw cauliflower until it’s coated, and roast it to crispy perfection. You’ll toss it in a quick buffalo sauce and pop it back in the oven just before serving!
It’s allergy-friendly. This recipe is gluten-free, dairy-free, soy-free, and egg-free. I like to add a drizzle of honey to the buffalo sauce to help balance the spice, but you can use maple syrup instead, to keep this recipe vegan-friendly.
It’s delicious. If you love regular buffalo chicken wings, you’ll love these buffalo cauliflower bites just as much! They are flavorful, and pack extra nutrients in each bite.
It’s a crowd pleaser. This game day snack will be a hit at your next party! It is a great appetizer that is easy to serve to your guests. Serve it with carrots and celery sticks for the full effect.
Ingredients You’ll Need
What’s in this buffalo cauliflower recipe?
- Head of cauliflower
- Flour
- Garlic Powder
- Paprika
- Salt
- Hot Sauce
To keep this recipe gluten-free, use buckwheat, chickpea, or a 1:1 gluten-free flour blend for the best results. You can also use all-purpose flour or whole wheat flour, if you don’t need this recipe to be gluten-free.
You can use any hot sauce that you love, but this recipe was tested with Frank’s hot sauce, as it seems to be consistently available at most grocery stores.
How to Make Cauliflower Buffalo Wings
1. Prepare the batter.
Preheat the oven to 450°F and line a large rimmed baking sheet with parchment paper. In a large bowl, combine the flour, garlic powder, paprika, salt, and water. Mix well, until the batter is smooth.
2. Coat the cauliflower.
Cut the cauliflower into small florets (about 1 1/2 inch pieces) and add it to the bowl of batter. Stir well, to coat the cauliflower evenly.
It will look a little gooey and messy, like you just tossed the cauliflower in pancake batter.
3. Bake.
Transfer the coated cauliflower florets to the prepared baking sheet, and bake at 450ºF for 20 minutes. The cauliflower should feel dry and slightly crispy to the touch.
4. Toss in the hot sauce.
In a large bowl, combine the olive oil, hot sauce, and honey (or use maple syrup for a vegan option.) The added sweetener helps to balance out the spicy sauce, so it won’t burn your mouth. But beware, this addition also makes it hard to stop eating these!
Stir the buffalo wing sauce well, then toss the baked cauliflower in the bowl, coating the pieces evenly.
Return the coated cauliflower back to the lined baking sheet, and bake for 15 to 20 more minutes, until the cauliflower looks more dry and golden around the edges.
Serve the cauliflower buffalo wings with your favorite dipping sauce, like vegan ranch dressing or healthy blue cheese dressing.
Common Questions & Substitutions
How can I make the cauliflower crispy?
The key to making good buffalo cauliflower is to NOT crowd the baking sheet. Be sure to use two pans when baking this amount of cauliflower, so the veggies won’t steam each other by baking too close together.
Can I use a different type of flour to coat the cauliflower?
This recipe should work well with all-purpose flour, whole wheat flour, buckwheat flour, or chickpea flour. I don’t recommend using almond flour, coconut flour, or Bob’s Red Mill 1:1 gluten-free blend, as it doesn’t bake as well on the cauliflower.
Can I use an air fryer to make these?
Yes! You can air fry the battered cauliflower at 360ºF for 10 minutes. Then toss with the hot sauce, return it to the air fryer basket, and cook for another 10 minutes. The air fryer does a better job of circulating the hot air compared to a standard oven, so the air fryer buffalo cauliflower should be done faster.
Do I have to use olive oil?
You can use melted butter for the hot sauce mixture, if you prefer. The added fat helps the sauce “stick” to the battered cauliflower better than just using the hot sauce on its own.
Buffalo Cauliflower
Ingredients
Cauliflower Wings
- ¾ cup buckwheat flour (see notes)
- ¾ cup water
- 1 teaspoon sea salt
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 ½ pounds cauliflower , cut into florets
- 1 tablespoon olive oil (or melted butter)
- 1/4 cup Hot Sauce
- 1 tablespoon honey (or maple syrup; optional)
Instructions
- Preheat the oven to 450°F and line two rimmed baking sheets with parchment paper. (Use two half sheet pans, if possible.)
- In a large mixing bowl, combine the flour, water, garlic powder, paprika, and salt. Stir until smooth and well combined.
- Add the cauliflower florets to the bowl, and stir well. It will look like you are stirring the cauliflower in pancake batter, but keep stirring until the cauliflower is evenly coated.
- Arrange the cauliflower florets about an inch apart from each other, in a single layer. Use two pans, so the cauliflower won't crowd the pan. (Otherwise, you'll end up with softer, soggy cauliflower.) Place the two pans in the oven and bake at 450ºF for 20 minutes.
- Rinse & dry the large mixing bowl, then use it to stir together the hot sauce, olive oil, and honey (if using). When the cauliflower is done baking, transfer it to the large mixing bowl and stir well, until it's coated in the hot sauce mixture. Return the cauliflower to the lined baking sheets, and bake again until the cauliflower looks relatively dry, about 15 to 20 minutes. Watch closely at the end of the cook time, as the edges may start to burn after 15 minutes.
- Serve the baked cauliflower pieces warm, with your favorite dipping sauce, like blue cheese dressing or vegan ranch. Leftovers can be stored in an airtight container in the fridge for up to a week.
Notes
- Nutrition information is for a quarter of the batch, assuming you use buckwheat flour. This information is automatically calculated, and is just an estimate, not a guarantee.
- For a vegan recipe, use maple syrup instead of honey for the hot sauce mixture. It will help balance out the spicy flavor!
- Buckwheat flour keeps this recipe gluten-free, but you can also use chickpea flour, or a gluten-free 1:1 flour blend, like Bob’s Red Mill brand. Do not use almond flour or coconut flour. If you don’t need a gluten-free recipe, all-purpose flour or whole wheat flour will also work!
- This recipe is adapted from Simple Green Meals, by Jen Hansard
Nutrition
If you try these Buffalo Cauliflower Wings, please leave a comment and star rating below letting me know how you like them.
I would love to see a healthy pizza recipe!
These sounds great! I have some cauliflower leftover from your tikka masala recipe. This is the perfect solution for what to do with it. I would love to see another muffin for bar recipe!
This looks delicious!
Ever since my ND recommended you to me about 3 years ago we’ve been following and continue nourishing my family with your delicious and nutritious meals, snacks & desserts! my husband can’t wait to try out these cauliflower wings during football season! Thank you!
Ah! I pushed posted comment before I wrote about a recipe I wish to see. Any type of crisp (Apple, cherry, peach, etc) we love this dessert during fall and would love to see how you create a healthier version!
I would love to see a “creamy” soup recipe
Looks amazing.
I love cauliflower buffalo wings! A recipe idea would be something with butternut squash! I have two large ones sitting on my counter!
I’d love to see more tailgate foods reinvented! I struggle getting my husband to get away from ordering pizza!
I would love a veggie based jicama taco recipe…with the jicama as the taco shell. Yummm!
Hi Megan, I love your recipes and cookbooks. I’m so looking forward to the new one coming out next month. Thank you.
I have a question regarding the Frank’s hot sauce. The ingredients say it has natural butter type flavour. Would that still be considered dairy free? I have a dairy allergy and haven’t purchased it in a long while because it lists butter in the ingredients. If you have any insight, that would be lovely. Thank you!
Hi Tammy! I bought the “original” flavor yesterday, and it doesn’t have that on the ingredient list. Mine just says: Aged cayenne peppers, distilled vinegar, water, salt, and garlic powder. Hope that helps!
Thanks, Megan!
Have wanted to try more plant based recipes. This book would be great.
This cauliflower bites turned out AMAZING. My meat-eating dad even gave them a huge thumbs up. I used chickpea flour and only needed to bake them for 10 mins, tossed in hot sauce, and then another 10 minutes. I will definitely be making these again.
Sounds delish! I’m currently off bits for my baby. Maybe a white bean could make a similar dip…I’ll try to test it soon! I recently used the white bean sauce from your lasagne as a replacement for cream cheese in an enchilada filling. Worked great!!
Mmm these sound delicious!
I would like to see a plant based lasagna or enchilada recipe that is delicious and a meat eater will drool over.
All of your recipes that I have made have been delicious! I’ve even brought several to potlucks at work! I made your peanut butter pie and placed wax paper between each slice and no one would eat it because they said it looked too fancy. Guess that’s a good thing?! My husband was happy though! I brought it home and it got devoured!
I would love to see a vegan pumpkin pie cheesecake recipe ☺
I’d love to see a gluten free plant-based taco recipe!
I love Jen and SGS! I have her smoothie cookbook and it has helped to change the way our family gets in our greens! I’d love to add this cookbook to our collection.
Awesome! I preordered Simple Green Meals ages ago (just like I preordered The Fresh & Healthy Instant Pot Cookbook!), and I can’t wait for it to arrive today or tomorrow. I’d love to win an extra copy to give to a sweet co-worker who’s always interested in how and what I eat. Thanks for the chance!
These look delicious!
Anything nut- free. My son’s school went nut-free and whole food lunches are challenging me. Please and thank you!
Looks good! I bet other hot sauces would work as well, right? Maybe a chipotle one?
Sure, I don’t see why not!
I am always looking for great cookbooks that make healthy taste yummy!! Also, to be able to help clients win in their new healing journey!
I can’t wait to try this recipe!
I’d love to see ideas for easy healthy kids(and moms) meals! My preschooler can only have non meat no nut foods.
Also plant based dinners that will satisfy meat eater 🙂
I want to run to the store and make these for dinner!
Can’t wait to try this! Your recipes are my favorite! I have a boat load of allergies and sensitivities so i am so grateful for them! My husband made your kids birthday cake recipe for my birthday and we did coconut cream for the frosting and it was so amazing! Anyways…thanks for all of your yummy hrs work! ◡̈
Well I would have said a no tomato/nightshade marinara sauce but you just posted one in your Insta story. Perfect timing! So maybe a breakfast that isn’t a smoothie and doesn’t have eggs? Ha. Thanks for great recipes that my family LOVES.
Would love to see a vegan loaf like a meat loaf recipe!
I would love to see an easy weeknight soup something with leeks 😁
Sweet potato and veggie stew
Vegan calif lower nachos with walnut taco meat.
Cannot wait to try these!! Yummy 😋
I’d love to see gluten or grain free baking in the instant pot. That really intriqgues me!
I’ll be making these tomorrow. I would love to see a chicken tortilla soup!
I love anything comforting, healthy and easy/quick dinner! One pot meal would be great! Love Indian food!!
I would like to see recipes for nut free vegan soft pretzels. I’m always craving these lol. Also on the go but free kid snacks.
Can’t wait to try this! There was a restaurant in Berkeley that was selling this and everyone, meat eater or not loved them! Can’t wait to make them for football this Thursday!
And for the giveaway:
More gf donut recipes would be awesome! Plus some good fall smoothies!
I would love to see a healthy pancake/waffle recipe.
Looks delicious! I make a similar version with almond flour but I don’t bake them a second time – I’ll have to try it!
Love it! ❤
So excited to try these! Was just talking to a friend about finding a recipe just like this! 😂
Any recipe to prepare flavorful vegetable side dishes.
These look so yummy! I’m wondering if you think the same batter would work for onion rings?
I’d love to see more nut free, egg free recipes that are still nutrient dense. Maybe something fun like pumpkin or apple cider donuts?
Excited to see what this new cookbook has to offer!
These look delicious! I LOVE buffalo cauliflower! Can’t wait to try it out
These wings look so 👏good👏!
I would love to see a recipe similar to/another take on shepherd’s pie. It’s sooo good in the fall. Would be awesome if it could also be an instant pot recipe.
There’s a recipe for that in my new Instant Pot Cookbook! It’s SO good, and the topping and filling are made all at the same time in the same pot.
Awesome! I cannot wait ☺️
As always, yummy! Looks very delicious. I would love to see dessert recipes like more ice cream and muffins. A big fan and have cooked many recipes from your first cookbook 🙂
Packable lunch recipes please!
Id love to see a recipe for spanikopita! Its one of my favorite greek foods.
These look great, and I can’t wait to try them. I would love to see more seasonal fall recipes.
Instant Pot oat milk yogurt, please! Every attempt I’ve made has been mediocre at best! Needs your expertise, for sure!
Hi Megan, I came across your site a few days ago. Your recipes look great AND healthy!
Tonight I made your Creole Cauliflower Rice Jambalaya. My family loved it! 😄
I can’t wait to make the Buffalo Cauliflower Wings with Vegan Ranch.
I’d love to see some healthy protein bars made with plant based protein powder.
Thanks for all the great looking recipes on your site, I know I’ll be trying a lot of them!