These addictive crispy baked buffalo cauliflower wings are a hit with both vegans AND meat eaters!
Easy Cauliflower Buffalo Wings
These 6-ingredient buffalo wings are perfect for game day, summer barbecue parties, potlucks, or whenever you find yourself craving serious comfort food that won’t leave you feeling weighed down.
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Three Reasons Why You Should Make These Buffalo Cauliflower Wings:
1. You’ll be surprised how good they are
Buffalo cauliflower wings are popular for a reason. You would never expect them to taste as good as they do!
I’ve had so many meat eaters ask for the recipe after trying them, and a friend who’s a hardcore carnivore said he actually liked the cauliflower wings better than chicken wings, because they are less greasy, you can eat way more of them, and they don’t weigh you down.
2. The serving size is so much bigger!
The entire tray of wings is under 300 calories, and the cauliflower bites are also lower than chicken wings in fat, higher in fiber, and cholesterol free, with just 2 Weight Watchers points per serving.
I know parties are supposed to be all about comfort food indulgences and not having to worry about clean eating… but when I recently served these wings, people kept commenting that they really appreciated having a healthy option amidst all of the pizzas, cookies, chips, and beer.
3. It’s a recipe that everyone can enjoy
Vegan, gluten free, keto, paleo, Whole 30, low carb, Weight Watchers…
Chances are, you have at least one friend or family member on one of these diets, and these oven roasted healthy wings are a great appetizer you can bring to a party for everyone to enjoy. Plus, there are no bones to worry about, which is especially good if you have pets around.
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For Vegan Buffalo Wings:
The recipe is naturally plant-based and vegan as long as you use your favorite nondairy milk (such as almond milk) and either oil or a nondairy butter spread instead of dairy butter. For gluten free wings, use almond flour or gf all purpose flour.
For Low Carb Keto Wings:
To make keto buffalo wings, use the almond meal option in the recipe in place of flour. The cauliflower bites are already sugar free, so they’re a great paleo and keto appetizer that people who aren’t big on calorie-free sweeteners can also appreciate.
How To Make Healthy Buffalo Wings:
Gather the ingredients: cauliflower, garlic powder, hot sauce or buffalo sauce, milk of choice, flour or almond flour, and oil or butter spread. You can also add some panko breadcrumbs for an extra crunch if desired.
The recipe was inspired by my Shake & Bake Cauliflower – you shake the ingredients together in a bag then bake in the oven until hot and crispy!
The Best Healthy Baked Buffalo Cauliflower Bites
The first time I tried these buffalo cauliflower bites was at a football-watching party. I set down the tray to test them out and gauge everyone’s reactions.
Here’s what happened:
Some people thought the idea was too crazy to try, and one person who did try them said he didn’t like them because they weren’t meat. But everyone else gobbled up the cauliflower wings at lightning speed, and no one in the group was even a vegetarian!
A large batch of the buffalo cauliflower bites was completely gone by the end of the night, with multiple requests for the recipe.
To be clear, these cauliflower buffalo wings do not taste ohmigosh just like real buffalo wings. If you find any recipe that claims cauliflower is going to taste just like meat, run far away.
Cauliflower is not meat, cauliflower will never be meat, and buffalo cauliflower wings are never going to fool anyone into thinking they are chicken wings. End of story.
That being said, these baked cauliflower wings are delicious in their own right. There’s no need to treat them as a substitute for the real thing, because they are the real thing.
The completely vegan buffalo wings make a great healthy game-day snack, and they’re especially good dipped in Vegan Ranch Dressing.
Or you can use them to make buffalo cauliflower tacos. I haven’t tried frying them in an air fryer or cooking in an instant pot or on the grill, but some readers have reported success with these methods. Be sure to report back for others if you experiment.
These plant-based wings are definitely worth a shot, even if for no other reason than to be able to say you’ve tried them. And it might really amaze you how good they are!
Buffalo Cauliflower Wings
Adapted from Sticky Sesame Cauliflower
Buffalo Cauliflower Wings
- 1/2 large head cauliflower, cut into florets
- oil spray or oil
- 1/4 cup flour, or almond meal
- 1/4 tsp garlic powder
- 3 tbsp milk of choice
- optional 1/2 cup breadcrumbs
- 1/2 cup buffalo sauce or hot sauce
- 1-4 tsp oil or butter spread
Preheat the oven to 425 F. Line a large baking dish with parchment. Spray florets with oil spray or toss with a little oil. Place in either a very large bowl or a large ziploc bag. Toss with the flour and garlic powder until evenly coated. If using the breadcrumbs for added crunch, finely crush them. Add the milk of choice and then the breadcrumbs to the cauliflower, and toss to coat. Arrange in one layer in the baking pan. Bake on the center rack 25 minutes. Combine the oil or melted butter spread with the buffalo sauce (because the fat helps the sauce adhere to the cauliflower). Dip cauliflower in sauce. Bake another 15 minutes. After this time, I like to broil for up to 5 minutes, watching so it does not burn. Serve with ranch dressing. If you make the recipe, don’t forget to rate it below!
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