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.
4.91/5 (220)
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

4.91/5 (220)

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
    • Jason Sanford says

      You probably could but would need different proportions of flour and wet ingredients. If you experiment, be sure to report back!

  1. Ilana says

    I used chickpea crumbs for the breadcrumbs. So you get GF and some hidden fiber and protein! ? They are made by Watusee Foods. Use them a lot!

  2. Krystal says

    I just made this for dinner and it was DELICIOUS! I had them at one of my favorite restaurants and it was so good I just knew I had to try and make it for myself. Not sure how they came out soggy for other people, because mine were super crispy on the outside. I just made sure to mix everything really well together and make sure that everything was evenly distributed. I doubled the recipe and it came out perfect. Definitely going to have this on rotation!

  3. Cassandra says

    Made this with my boyfriend, and he is a meat guy. Boy did he love it! And so did I. It was easy to make and very satisfying. I made and used a teriyaki sauce instead as we are not spicy fans. But overall, huge fans of this recipe! Easy 10/10!! Would highly recommend this recipe.

    Tip: make a whole head of cauliflower, half does not last long ?

  4. Andrea V McLaren says

    This calls for flour or almond meal. If I used almond flour instead of almond meal will it come out the same?

  5. Laurel Barnett says

    These have been a staple in our house for about a year now. My husband doesn’t like spice, so I leave out the sauce nad sprinkle a bit of parmesan on top of his instead. I never make enough…….everybody loves them. Great recipe.

  6. Laura Maxwell says

    Thank you for this recipe! I made these last night, following the directions exactly. It was perfect! They were so good that I made them again for lunch today.

  7. Katy says

    Thank you! I tweaked around as I didn’t have much buffalo hot sauce left so did a mix of that and BBQ which was ace! Also added onion and smoked paprika powder to the batter. Cooking times were great. I was a bit lazy and poured the hot bbq sauce over the cauliflower and rolled it round; it still came out ok!

  8. Cory says

    Has anyone tried processed pork rinds instead of breadcrumbs? I need crunch but trying to stay a little more keto friendly.

  9. Brittani says

    Made these for the first time and they came out so good!! My son, bf, and I loved them. Who knew cauliflower could taste so delicious?

  10. Amy Jimenez says

    These were so good! I used crushed up rice Chex for the breading ( gluten free) has a texture much like panko crumbs. Next day, had a few left, put them in a salad (cold) , also delicious! Love your recipes. My daughter has food allergies& intolerance to eggs, milk & gluten. You have a variety of recipes that my 5 year old ( & I) have enjoyed! Thank you Katie!

  11. Marine says

    I just tried those (like literally finished eating) and they are SO GOOD!! Thanks a lot for that recipe! I used einkorn and regular milk and it was oh so delicious. Tastes decadent but isn’t!
    I am definitely keeping this one in my book I will be making it again and again!

  12. Brandi says

    Tried these tonight and my whole family loved them! The 2.5 yr old and 1 yr old devoured them, as did my meat loving husband. Will definitely make again

  13. Bernadette says

    I made these and brought them to a party with a bunch of omnivores. People loved them and were still mentioning them a year later.

  14. Kat says

    Made these for mom & me for lunch, well sort of, really good! 🙂

    I had to make several changes due to two peoples allergies / intolerences, but still turned out good, if completely different. One prob’ is that mom can’t have much sodium at all, so dipping in hot sauce or using as much as I wanted was not an option. And I’m too lazy to want to do anything after putting them in the oven lol, so I compared your shake & bake recipe and this is what I came up with. (Also tried to include picture, but it’s my first time so we’ll see what happens, lol!)
    One bag frozen cauliflower, thawed in microwave, just till all I’ve crystals were gone and no frozen spots. Cut zucchini in half inch rounds, set on paper towel to dry with another on top. Mixed dry ingredients in bowl.
    6tbls almond flour, 2tbls rice flour, 1/8tsp baking powder, 1/8tsp pink salt, 1/2tsp parsley , sprinkle of leftover cilantro, 1/2tsp onion powder, about 1/16tsp Chipotle chili pepper powder & pepper each, 2tbls nutritional yeast, & instead of breadcrumbs, 1tbls whole amaranth seeds + 1/2tsp sesame seeds. Whisk together. Added wet ingredients. 2tbls oil, 3tsp Frank’s, 7tbls liquid (mostly coconut milk from carton, but ran out and used water for remaining liquid). Mix well. Poured over cauliflower, stirred well to coat, put cauliflower on parchment paper (good call!), then added zucchini to leftover dough mix, stir, add to pan. Patted last dredged of mix into bits in the pan with spoon. Since cauliflower was partially cooked I lowered the temp to 400. Baked for 40 minutes, adding / sprinkling some Vialife faux cheddar on for the last 5 minutes. It wasn’t exactly buffalo 🙁 but was good! 🙂
    Next time maybe I won’t share, then I can add more hot sauce, lol!
    Thanks for the recipe! 🙂

  15. Kat says

    Tried again with Cali mix (broccoli, carrots, cauliflower). Didn’t share this time so upped the buffalo. I was a little scared of how buffalo broccoli would taste, but it was the best part! *shocked!*
    Unfortunately I then caught a stomach bug, and let’s just say I’m back to off of broccoli for awhile… 🙁

    I did not add the parsley, cilantro, or sesame seeds this time, and used 3tbls Frank’s instead of 1. Was almost too hot, but so good!
    While amaranth seeds really work good for breadcrumbs. It doesn’t take much cause their so small, but add a lot of crunch. I like to add that as well as whole millet and chia seeds to baked goods for nut-less crunch too. 😉

  16. Stephanie says

    I loosely followed this recipe and have to say it’s the easiest cauli wings I’ve made yet! I did it all in one bowl and they turned out fantastic. I used franks hot sauce instead of milk and didn’t add any extra after baking to maintain the crisp!

  17. Justin says

    I agree, this not the same as buffalo chicken wings, and I mean that in a positive way, as strange as that may sound for chicken wing lovers like myself. I was craving that buffalo savory spicy flavor, and with a high quality buffalo sauce this recipe left me beyond satisfied! Not to mention that I didn’t feel like I needed to lay in the recliner so I didnt explode after eating!

  18. Amber L. says

    I used fried onions as my bread crumb…NEXT LEVEL!!!!! Thank you for this amazing recipe. It’s better than the reastrunts I’ve had them at;)

    • Jason Sanford says

      We haven’t tried, but at least three people on Katie’s instagram page have mentioned doing it with great results!
      Jason (media relations)

  19. Jackie Keller says

    I made this for a faculty Christmas party thinking that it may not be very popular down here in Texas where everyone eats MEAT. But I wanted a meatless option for myself. Boy, was I wrong! Everyone loved them and wanted the 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