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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

Crispy

Savory

Spicy

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.

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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
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Buffalo Cauliflower Wings

An easy recipe for crispy baked buffalo cauliflower wings that is a hit with both vegans and meat eaters.
4.91/5 (199)
Total Time 45 minutes
Yield 3 – 4 servings

Ingredients

  • 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

Instructions

  • 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

Notes

Recipe adapted from this Sticky Sesame Cauliflower.

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4.91/5 (199)

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Published on June 27, 2019

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168 Comments

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  1. Maggie says

    I made these last night— SO GOOD!! I had to adapt the recipe a bit as I was nearly out of almond flour and didn’t want to make an unnecessary trip to the grocery store, but I’m happy to report they worked just as well with a blend of 1/2 almond flour and 1/2 whole wheat flour! They weren’t incredibly crisp (I’ve had crunchier like out to dinner at a restaurant) but weren’t soggy or anything. When I reheat the leftovers today, I’ll imagine they will crisp up some.

    I also did not have any ranch dressing, so made a DIY dip that complimented these perfectly— plain almond milk yogurt, a dash of lemon juice, and a shake each of dill, garlic, and EBTB seasoning.

    Thank you Katie for another great recipe!! 🙂

  2. John Walker says

    Had a go at making these substituting buffalo sauce with a combination of barbecue sauce and hot chilli paste. Thank you! They were amazing. I used a massive cauliflower and just doubled your ingredients.
    The only trouble with the recipe is that you do not include advice on how to stop eating them.
    The picture is all that is left of a mountain of these irresistible devils.

  3. Judith Evans says

    Hmmm – interesting. I left a comment about the difficulty I had with this recipe – and guess what? It’s not been published! This leads me to suspect that only the positive reviews are published. Am I right?

    • Jason Sanford says

      No you are incorrect. The site went through a full redesign, and any comments left in the past week were lost once the stage site was turned off. If you read through the comments on Katie’s blog, you will find both positive and negative on pretty much every post.

  4. Sahar says

    Absolutely delicious! They were easy to make and super tasty. Mine came out a bit too mushy so maybe I over cooked because I was loosely to timing it or added too much sauce. Either way I will make this again.

  5. Isabelle says

    Just made these and they were amazing!! My whole family loves them, I will be making them again 🙂

  6. Marilyn patterson says

    Excellent!!!
    I used them for tacos instead of meat and very happy. I was concerned about how crispy they would because they aren’t deep fried and the ones I have in restaurants were always deep fried. I’m happy to report that although not quite as crispy as deep fried, they were crispy enough and so much healthier

  7. Daniel Koopman says

    Do you only need the milk if adding breadcrumbs? Im trying this as a keto recipe with heavy cream but in the instructions it only mentions adding the milk before the breadcrumbs? Should i add milk and toss in more almond flour or just skip the step entirely?

  8. stacy wulff says

    Love these… I now make them all the time!
    Make sure not to cut your cauliflower too small though it wont work as well.

    Also do not expect them to look like the picture (But that doesn’t really matter!)

  9. Sally Hughes says

    I’m an award-winning vegan private chef who essentially followed the recipe and I give it major props and stars! My primary addition was smoked paprika and coriander. Personal preference. Not necessary. I also served it with celery and vegan ranch dressing.

  10. Swathi says

    HI! so I made these and they were delicious for the most part. I made a bit of a mistake – I missed the part of having to bake em for 25 min before mixing in the butter + sauce. I just mixed everything in together at the same time. They were a wee bit soggy. Is that why? I want to know cos I definitely plan to make them again 🙂 thank you!

  11. Beverly Mayo-OBrien says

    Thank You! These were delightful and easy to make! I’ve made them twice with gluten free all purpose flour and vegan butter/ coconut oil mix and a mix of a variety of hot sauces I had on hand. I had a habenero sauce which was super duper hot and next time I’ll use a bit less of it. My fault, not yours! God bless you for posting this craving to buffalo flavor quencher!

  12. Sherry Wyckoff-Bauer says

    I used almond flour and skim milk for my flour/milk choices. This turned out really great, a little spicy – but I cooled them down dipping them in blue cheese dressing. Passed this recipe along to a few of my Buffalo kids who are no longer in town! We used this as a dinner side dish.

  13. Granite says

    These “wings” are amazing. They taste like the real deal. 6/5 in my opinion (added bonus point for being a much healthier version of the original, 5/5 for tasting so good!)

  14. JennyL says

    These were fantastic! And so easy! We had been missing our local vegan food place’s cauliflower wings, and these hit the spot. We used Frank’s Buffulo sauce and a homemade ranch. Husband added extra Frank’s to his, but I thought they were perfect. Thank you!

  15. Beth says

    This recipe was delicious! Unfortunately my family found it a bit too hot, what could I mix with hot sauce to tone it down just a little bit?

  16. Leslie M Rogers says

    I accidentally mixed the breadcrumbs into the flour and still they turned out great! Used the mixture on defrosted frozen tofu and it was really good too (even better the next day, sliced over salad).

  17. Brandy says

    This is the best and easiest cauliflower wing recipe I have tried! Thank you! I did basically all of the “mixing” in a large zip top bag!
    Less mess than others I’ve tried, and great results! I used a little BBQ sauce along with the hot sauce just to sweeten them up a bit and I did pop the broiler on for the last 4 minutes and that helped crisp them up nicely!
    5 stars! So Yummy!

  18. Danielle Vario says

    I followed the recipe to a T, but wasn’t able to get the almond flour/breadcrumbs to stick to the cauliflower. I sprayed them first with coconut oil and when it wasn’t sticking I tried drizzling a little olive oil. What did I do wrong?

  19. Beverly says

    Just made these and they were GREAT! I did have to make up more hot sauce and oil because I ran out when dipping them. My 1/2 large cauliflower was quite large.

  20. Emma says

    I make these all the time now! I use chickpea flour to add some protein and my latest idea is to serve them in wraps with hummus, greens, avocado etc. Delicious! I make it once a week. Thank you Katie!

  21. Lis says

    Made this today in my quarantin adventures and it’s amazing! I have been growing obsessed with cauliflower, making rice, pizzas, etc. Going vegetarian helps save the planet (the animal industrial complex is the 2nd largest polluters-2nd only to the fossil fuel industry) and this recipe can help anyone who wants a great alternative to unhealthy fried chicken sandwiches or buffalo chicken wings. It’s also economical!!
    Extremely tasty!!!! Thank you so much for sharing.

  22. Kristen says

    These turned out to be delicious! I followed the recipe exactly, except I only put half of the buffalo sauce on the cauliflower in case it would be too spicy or overwhelming. I think it would have been great with the full amount, but the family preferred it with half the sauce, only dipping it in the rest of the sauce as needed. This recipe went over very well with my family of meat-eaters.

  23. Iris says

    Delicious. Can’t stop eating them. Trying to save some for my husband until he gets home. Will be making often.

  24. Erin says

    Made these tonight and they were amazing!!! I’ve never had cauliflower wings that were this good in my life I will defiantly be making these more often they were delicious. The rest of my family (non-vegetarian) loves them too!

  25. Ana says

    Came out phenomenally well — I followed the recipe to a t the first time I made it (Friday). Today, instead of regular flour or almond meal, I used a garbanzo/fava flour. Boyfriend thought it came out even better today. Boyfriend had it with ranch and microgreens; I had it with Kite Hill non-dairy yogurt mixed with a chimichurri I made a few days ago and microgreens. Not a hard recipe at all, and the results were wonderful.

  26. Sarah says

    I made this tonight for tacos and added avocado and lettuce! It was so tasty! I ended up not broiling them because they just seemed finished after baking them. Super easy and will definitely make these again soon! Thanks for the recipe!

    • Hailey says

      Made these last night! They were a little mush/soggy but otherwise great! I think that was my own fault though, coated them with too much oil pre almond flour. So just bear that in mind if you’re making these.

      Thanks for the recipe!

  27. Laila says

    I will definitely try these!
    Just confused about the step with the milk… If I’m not planning on adding breadcrumbs, do I still need to dip them in milk? And wouldn’t the milk generally make them soggy?

    I’m confused.. can someone please help clarify this step?

  28. Sarah Larkin says

    I made these for a dinner side dish last night and it was a HUGE hit!! I loved your method so much, I made more “crispy cauliflower” for lunch today and added my own sauce. I also used 2% milk, regular flour and panko (it’s what I had on hand). This is a new staple! Oh – and I re-heated in the oven at 450 for like 10ish mins and it came out great. Thank You!!

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