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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




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 (285)
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?

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4.91/5 (285)

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Published on June 27, 2019

Meet Katie

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Leave a comment or reviewLeave a rating
  1. Megan M says

    Wish I had read the comments about the air fryer first. I cooked them to the exact time and temp but I like mine to be a little more crunchy. The flavor is AMAZING and it was super simple. Next time I’ll try the air fryer for more of a crunch because the oven made the cauliflower softer than I prefer.

  2. Vinay says

    Best buffalo cauliflower recipe I have tried! Much crispier – the breadcrumbs make a big difference. My new go to buffalo cauliflower recipe.

  3. Brittany says

    I absolutely loved these, so delicious! I live in Buffalo, NY so Buffalo wings are something I have truly missed since giving up meat!

  4. Evie says

    I make this recipe at least once a week, sometimes twice. Finally thought I should leave a comment. It’s the best cauliflower buffalo one I’ve found and I’ve tried quite a few. Tastes great with almond milk if you’re dairy-free.

  5. -girl_who_loves_you says

    Oh my gosh. Love it- love your blog! I’m 13, and working on my dream of being a pastry chef, I’m a vegetarian, and all organic, can you please post a salted chewy caramel candy? Caramel is my favortie thing on earth, then my dog and brothers and parents, oh and my bestfriends!

    LOVE YOU!!!!!


    • Gail says

      These were SO GOOD!!!!!!!! If you are on the fence about making them, DO IT!

      My non vegetarian boyfriend couldn’t get enough so you know they must be good 😂😂

  6. Jess says

    Hi Katie!! Love your blog and excited about this recipe but when I tried it I couldn’t get the even batter-like coating that you have. The almond flour didn’t rly stick to the cauliflower when I tossed it and then the bread crumbs and milk became clumpy. Any advice on this?

    • shauna says

      I had this same experience! The buffalo sauce did not stick to well for me either, even though I added some oil to it.

  7. Shara (Suh-Har-uh) says

    MMMM! Katie, so darn yummy! I ate the whole thing myself! Keep up the legit work girl WE LOVE YOU!!!!!

    From Mumbai, India

  8. Sarah Mosqueda says

    Love this recipe! We even used SWEET BABY RAY’S- SWEET & SPICY BBQ sauce as the sauce of choice. SOOOO DELICIOUS!

  9. Anu says

    Just made these – 3 times! but instead of buffalo sauce, which I didn’t have, I made my own, with some mango pickle and other Indian spices, it was GREATTTTTTTT

  10. Taryn Beck says

    I have been sharing this recipe with everyone I know and I’ve been making it every week. It’s fantastic and is my favorite way to eat cauliflower. Thank you so much for sharing this recipe. It’s the BEST!

  11. Dee Quinones says

    Will definitely make these again! Delicious! My only problem was getting the bread crumbs to adhere to the cauliflower like I wanted it to.

  12. I Al says

    I can’t cook/follow a recipe to save my life so I didn’t have high hopes for these wings but they were incredible. My carnivorous family – who are usually very anti-vegan – even loved them!

  13. dianne mcneill says

    I made these tonight. I doubled the garlic & used Korean BBQ sauce (because it’s what he had). They were very good!

  14. Bee says

    I have used sooo many of your recipes for vegan things and they have all turned out great! This is no exception. I made my own bbq sauce which was a great addition.
    Thank you so much for sharing such great recipes:)

  15. Teresa says

    Hi Katie. When do you use the milk and breadcrumbs in your Buffalo Cauliflower wings? Can you clarify the directions a bit when using the milk and breadcrumbs?
    Thanks so much.

    • Ashley says

      Agree with your question. I’m confused as to whether milk is needed if bread crumbs aren’t used.
      Might be helpful for the instructions to be displayed in a more step-by-step approach, rather than a paragraph.

  16. Chloe D says

    Sooooo delicious! I was so afraid they would turn out soggy but they did not! Even with previously frozen cauliflower! This recipe is wonderful! The breadcrumbs help a ton with the crunch!

  17. Nicole says

    I hate cauliflower…
    I really do.
    These were great though! I just mixed the flour and garlic powder in a bowl and added enough milk to make a batter, tossed the florets around in it a bit and onto a lined baking sheet. Everything else I followed to a t and I make these once a week!
    I sent the recipe to my mom after she made them she said: ” These turned out great! I did a big bowl n tossed the cauliflower in a little oil, then added all the dry ingredients to the cauli bowl & tossed. Mixed the wet ingreds together, then poured over the dry breaded cauli & tossed. Then put on the baking sheet & scooped out any extras from the bowl n patched up any thin spots on the cauliflowers. Pretty great. I ate them ALLL! Plus, they’re kinda like eating hot Cheetos, it’s hard to stop because the Hot!!! ”
    Thanks for the recipe!!

  18. Kell says

    These were very good — I am pretty sure I had too much cauliflower for the rest of the recipe but were still good. I served with blue cheese dressing and used gluten free flour, unflavored almond milk, and some buffalo sauce I had on hand, with a little Tabasco and Frank’s Hot Sauce…. yummy, will make again and try to make crispier.

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