Get two new free healthy recipes each week. Sign Up

Buffalo Cauliflower Wings

These addictive crispy baked buffalo cauliflower wings are a hit with both vegans AND meat eaters!

The Best Easy Buffalo Cauliflower Bites

Easy Cauliflower Buffalo Wings




Secretly Healthy

Surprisingly Delicious

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.

You May Also Like: How To Cook Sweet Potatoes (The Better Way)

Buffalo Cauliflower Low Carb Keto Wings

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.

Also Try This Keto Cheesecake – Just 5 Ingredients

Vegan Buffalo Wings Ingredients

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!

vegan buffalo cauliflower
buffalo cauliflower wings

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!

For dessert, make these Easy Cinnamon Rolls

The Best Crispy Baked Buffalo Cauliflower Wings
Pin it now to save for laterPin Recipe

Buffalo Cauliflower Wings

An easy recipe for crispy baked buffalo cauliflower wings that is a hit with both vegans and meat eaters.
4.9/5 (235)
Total Time 45 minutes
Yield 3 – 4 servings


  • 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!
    View Nutrition Facts


Recipe adapted from this Sticky Sesame Cauliflower.

Have you made this recipe?

Tag @chocolatecoveredkatie on Instagram

More Healthy Cauliflower Recipes:

Healthy Chocolate Cake With A Secret Ingredient Cauliflower

Chocolate Cauliflower Crazy Cake

vegan lemon chicken

Sticky Lemon Cauliflower

The Best Creamy Cauliflower Soup Recipe

Cauliflower Soup Recipe

cauliflower pizza crust recipe

Cauliflower Pizza Crust

Sticky Pineapple Cauliflower Recipe

Pineapple Cauliflower Bowls

Cauliflower Mac And Cheese

Cauliflower Mac And Cheese

4.9/5 (235)

Rate this recipe

Published on June 27, 2019

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
featured on The 
Today Show, CNN, 
Fox, The 
Huffington Post, and 
ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day!

Learn more about Katie

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes

Popular Right Now

Reader Interactions


Leave a comment or reviewLeave a rating
  1. Andrea Eisenberg says

    I’m so glad you said those things about it doesn’t taste like chicken and it doesn’t have to! I always think people really like the added flavors more than the meat anyway; who eats plain boiled meat? ew
    We are crazy about these cauliflower recipes. I made your crispy lemon cauliflower and it was totally incredible. Wow. Maybe it helps I pick my lemons right off the tree! I love the sesame sauce too– I add peanuts and call it Kung Pao!
    Can’t wait to make the buffalo. Thanks.

    • Greg says

      Just tried it. I would recommend adding the flour to the liquids and then coating the cauliflower. It’ll bake much better.

        • Beth says

          Made this 3 times the past 2 weeks and it was soooo delicious!! I would absolutely recommend to everyone, even my brother that HATES all kinds of veggies, LOVED these treats. ❤️

  2. Natasha @ Thoughts of Tradition says

    I made your enchilada recipe today for lunch. So delicious. Now I have half a head of cauliflower lying around… clearly this recipe is calling my name!

  3. Cassie Thuvan Tran says

    Happy Super Bowl! These cauliflower buffalo wings look so so much tastier than any real buffalo wings (ick!)! Definitely would be putting this on top of a salad as well. They’d taste so delicious with fresh butter lettuce!

  4. Emma says

    Do these get crispy or do they stay on the soft side? Every recipe I’ve tried for buffalo cauliflower has had soggy results, even after broiling (well, the undercooked parts are crunchy and the burned parts are crispy!).

      • Courtney says

        I cooked them in the air fryer and it turned out nice and crispy! If you don’t have an air fryer, I’ve also had success cooking food on a wire rack over the baking sheet so air circulates under as well.

      • Kate says

        Hi! I just made these and they turned out great. For extra crispiness, I would definitely do the optional breadcrumbs (I used Panko) as well as follow her directions to broil them after. In my case I didn’t have a broiler, so I simply baked them for extra time. They came out much crispier than expected.

    • Michelle Sharp says

      I had some larger pieces and smaller pieces and the smaller did crisp up. I broiled them for about 5 minutes. I did not add the breadcrumbs, but I did use all purpose flour and some almond milk. I put it all in a bag to shake them up with the mixture and it turned out well.

  5. Natasha @ Thoughts of Tradition says

    I love substituting roasted cauliflower for chicken in recipes. This, however, was a bit spicy for me. If I made it again, I’d replace half the buffalo sauce with maple syrup.
    Some things that I did differently:
    – I used just under 1/2 a cup of buffalo sauce, and I added maple syrup till it was at the half-cup mark.
    – I also completely skipped the breadcrumbs step, to keep it healthier, and it still turned out delicious.
    Thanks for sharing this recipe. The sesame cauliflower recipe remains my favorite, though.

  6. Sarah-Beth says

    Hey Katie! I tried this last night and it was delicious. I served it with spicy sweet potato chips (though I’m British and we say chips instead of fries, so fries not chips as in crisps), celery, (you can add me to the list) and Alpro yogurt. I’m having trouble sticking the breadcrumbs to the celery- do you have any ideas? (I followed the recipe exactly, using the almond meal option for the flour and soy milk.)

      • Sarah-Beth says

        Did I put celery instead of cauliflower? This is what happens before you have your chocolate for the day! Yes I did mean the cauliflower (even I’m not such a bad cook that I would breadcrumb celery;-))

  7. Nikka M. Schmidt says

    Wow, looks tasty. Thank you. I always bake a lot like cookies and cakes with my baking companion Non-Stick Baking Mat that I bought on Amazon every time I do baking, and it helps me a lot.

  8. Jordan McGregor says

    I think that this recipe is brilliant! I totally agree with Andrea when she said that people really eat the wings for the added flavor and not the unseasoned/unflavored plain meat. Did you make that ranch dressing or was it store-bought? If you made it, would you be willing to post a recipe for it?

  9. Vanessa Cassani says

    Wings Wings Wings! This has even been one of my families favorites. Vegan and non vegan! We can’t get enough of it. I haven’t tried making different flavors just the buffalo but will give it a shot! It’s awesome to have as a side for pizza night, yummy snacks, of family and friend gatherings. I’ll will need to try different flavors and add it to my posts!

  10. Kristi says

    I just made these for the Superbowl and they were awesome! Even my meat-loving husband loved them!! Thank you for this great recipe Katie!
    Go Eagles!

  11. Heather Davenport says

    I made this last night for the Super Bowl and it is the BOMB. I doubled it because I had a whole cauliflower and was serving 8 adults. People were scraping the bottom of the serving dish to get the little bits leftover. I wondering how fast I can get to the store to buy more cauliflower so I can make it again. Seriously.

  12. Penny says

    These are so good & one of my favorite buffalo cauliflower recipes I’ve tried! I made them gluten free by using Bob’s gf flour & gf breadcrumbs. Thanks for another amazing recipe!

    • Jason Sanford says

      Your photo looks even better than Katie’s!
      I’m not saying that to be mean to Katie. She’s right here and agrees with me 😉

      Jason (media relations)

  13. Jen says

    Hey Katie. So I made these and non vegetarians ate them up like the world was about to end. Lol. However, I was in a rush to a point,but the breading didn’t end up adhering like yours did. Still very tasty!

  14. Jett Monroe says

    Just made these, subsituting buffalo with mango habanero and they turned out amazing. I also used whole wheat flour for the breading. Great recipe, thanks. I’ll try it with the Buffalo sauce next time.

    • Izzie p. says

      I just did that too haha – I skipped the sauce and just out mozzarella cheese on them to make them like breaded cheesy chicken and it was delicious ?

  15. Shelley says

    My family LOVES these. I put the cauliflower in a large ziploc and add a bit of olive oil to coat. I then add the flour and garlic powder, then the milk and panko from the food processor and everything sticks great. One bag and no mess.

  16. BasicallyBSquared says

    Thank you for starting this blog the way you do! You address the main question that everyone has…does this taste like chicken wings – which I would not want seeing as I am vegan!
    Tried these the day before Thanksgiving 2018 and it was a hit with my semi-vegan husband.
    Super easy recipe with the bag tossing and simple instructions.
    Thanks Katie! Love all your recipes.

  17. Walisa Dickson says

    THE EASIEST and BEST recipe ever. I’ve tried others and they failed. Your recipe knocked OT out of the park. THANK YOU!!!

  18. Andrea says

    I would love to hear if anyone has had any luck getting the outside to crisp and not burn, nor to just be a mushy mess. I’m thinking about an air fryer… probably because I have no idea what it does so I must need it. 🙂

    Any suggestions, friends?

  19. Dana says

    I made these and they are fantastic. I love that they are wonderful in their own right Things don’t have to be meat in order to be incredibly tasty.

  20. Heather says

    Followed the recipe but used garlic Parmesan dressing as sauce on half of them and those were my favorite!!

    • Heather says

      I make these weekly now with Parmesan garlic instead of buffalo sauce and I stopped doing the second bake and just dipping them in the sauce and they stay crispier for me this way (mostly because I’m impatient because these are so good)

  21. Nancy Perine says

    Hi Katie! I had fun cruising around your website/blog. Your recipe for Buffalo Cauliflower Wings caught my eye. I happened to have a big head of cauliflower on hand, as well as the other ingredients, so this was a natural for me. They turned out very delicious and were a big hit!! Thanks for sharing your recipe.

Leave A Reply

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes