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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. Rebecca says

    It didn’t really work great for me. It was kind of soggy. I think the reason why is that I doubled the recipe and when it says to dip the cauliflower into the hot sauce/butter mixture, I did so with a slotted spoon. By the time I got through 1/2, I had used up most of the sauce. How does everyone dip or toss the sauce on the cauliflower half way through and make sure it doesn’t get so soaked in and also not toss it so it loses it’s bread crumb crunch?

    • Grae says

      I made these last night. I used an entire head of romanesco cauliflower. I cut the pieces slightly
      smaller than an average boneless wing so they could crisp more in the oven. I spent extra time coating the cauli in olive oil. I used a 2:1 almond meal : all-purpose flour mix with garlic powder and celery salt. Coated the cauli in that mix. Then I used the chickpea bread crumbs with @ 3 tablespoons of coconut milk (its thicker and stickier than nut milk). I baked them on a parchment lined Aluminum! baking sheet. After 25 mins I had my mix of vegan butter/coconut oil/buffalo mix that I dipped and rolled in. Than baked them 15 more mins. They turned out perfect with the daiya blue cheese.

  2. Kinara Shah says

    Great recipe if you are looking to satisfy a health alternative craving of buffalo wings, my pick granny loves them.

  3. Megan G. says

    So easy and delicious! My husband does not like cauliflower and ate 3 helpings! I put all ingredients in a big bowl, tossed thoroughly to coat, and baked for 30 minutes. Perfection! I did make my own buffalo sauce which only took a few extra minutes or prep time.

  4. Lily says

    AHHHH these were SO GOOD! They taste like boneless chicken bites. I’m amazed at the versatility of cauliflower and happy that it’s seeing it’s hay day after long being regarded as a boring vegetable. Ive frozen a batch to see if they will work when my husband needs a quick satisfying snack and can pop these into the toaster oven – fingers crossed!

  5. Grae says

    I made these last night. I used an entire head of romanesco cauliflower. I cut the pieces slightly
    smaller than an average boneless wing so they could crisp more in the oven. I spent extra time coating the cauli in olive oil. I used a 2:1 almond meal : all-purpose flour mix with garlic powder and celery salt. Coated the cauli in that mix. Then I used the chickpea bread crumbs with @ 3 tablespoons of coconut milk (its thicker and stickier than nut milk). I baked them on a parchment lined Aluminum! baking sheet. After 25 mins I had my mix of vegan butter/coconut oil/buffalo mix that I dipped and rolled in. Than baked them 15 more mins. They turned out perfect with the daiya blue cheese.

  6. Scott Andrews says

    Hello, I am planning on making these for a work function this week. Do you think it would still work out if I did the initial baking the night before, and the next day at work (there is an oven there) I dipped them in the buffalo sauce and butter and finished them there? I really want them hot and crispy when served

    • Jason Sanford says

      I haven’t tried it that way but don’t see why it wouldn’t work. Be sure to report back for the rest of us if you do it!
      Jason

  7. Renee says

    Today was my first attempt and they were pretty good. They didn’t get as crispy as I’ve had in restaurants. I think I’ll do like someone suggested and mix the dry and wet ingredients together to coat the cauliflower. I didn’t add breadcrumbs because I didn’t want to risk having them taste like they were breaded. I attempted to broil them but they got a little burnt. I will definitely try to make them again though. Thanks for posting your recipe!

  8. Joey Bleau says

    Thanks for the recipe. Simple and too the point. I added a little bit of salt to the flour, opted for bread crumbs, and left them on the larger side (didn’t finely course). For the milk I used Oatly (oat milk) and for the hot sauce I used Cholula (red). Served with celery, carrots, and Daiya ranch dressing (vegan friendly) as well as some waffle fries (not from scratch). The entire dish was a huge success and was the perfect dinner to eat while watching the Super Bowl. I will be coming back to this one regularly and trying different variations on sauce and spices. I really want to find a way to crisp them up more, which might have just called for more bake time.

    Thanks again!

    • Joey Bleau says

      One more thing: I did this recipe with two cauliflower heads and so just 4x’ed all of the amounts and it worked out very well. I also individually coated instead of coating all in a large bag all at once. I don’t think that mattered, but I just thought I should be thorough with my steps!

  9. Natasha says

    THESE ARE WONDERFUL! I used sweet baby rays buffalo wing sauce because I wanted a tang sauce (I don’t like sweet bbq). I can’t believe how delicious this dish was!

  10. Melissa Castellano says

    Unfortunately this recipe completely flopped for me–the coating did not stick, especially after coating the cauliflower with oil and these turn out way too soft even just cooking for 25 minutes. I’ll be looking for a new recipe next time I try these.

  11. Heather Hart says

    Best vegan version of buffalo cauliflower we’ve tried yet! So many other recipes have seemed too “doughy” or wet and never get crispy enough. These were just right. Bookmarking this one. Thank you!

  12. Melanie says

    I had 0 luck with these. Followed recipe to a T and they were soggy, extremely spicy and mushy. Not one turned out crispy or delicious. Ended up throwing out the entire pan.

  13. Arlene B. says

    I make with tofu but going to do these today as I have a head of chopped up cauliflower sitting in my veggie drawer. I have found the best way to have everything adhere is to use some brown rice flour and to refrigerate for a half hour or so. Will post a pic of mine later.

  14. Matt says

    These turned out amazingly well…I will be making these a lot!!! I also subbed buffalo for BBQ sauce…no butter either but added pepper garlic and onion powder…spot on to grottos wings minus the chicken…I couldn’t stop eating them.my wife either ?

  15. Jennifer A. says

    I made them with BBQ instead of hot sauce, water instead of milk (we only had vanilla almond milk, and I knew that wouldn’t work well), and panko (Japenese-style) breadcrumbs. They came out so fantastic, there were no leftovers and I’m back here a week later to make them again!

  16. Kiara says

    They turned out alright, they kinda get burnt a little if you follow the exact times (25min, 15min, 5min). Other than that they were good.

  17. Emma says

    I get the best crunch from these when I use chickpea flour instead of normal flour! They are delicious and addictive and add some protein that way too! A bit shorter of a cook time also. About to go polish off half a cauliflower myself… Mmm. Thanks Katie!

  18. Ellie says

    This is absolutely delicious. I made some for a gathering and now I’m thinking about keeping it and just buying something at the store because it’s just that good. The only thing I regret is that I didn’t make a larger batch. I will definitely be saving this to make more in a couple of days.

  19. Colleen says

    Oh I had such high hopes. Followed the recipe but once I dipped them in the hot sauce mixture and cooked for 15 more minutes all I ended up with was mush. I did use panko in stead of breadcrumbs and prior to the hot sauce they were crispy and delicious.

  20. renee says

    I don’t usually comment but I made these and they were exceptional both my vegan and non-vegan family members loved them!

  21. Mo says

    This is really good!! This is my 2nd time making these using your recipe. The 2nd time i tweaked it a little by only baking them 15 mins, dipping them in the sauce and spraying the top with a little more butter (Pam) and then broiling it for an additional 5 mins. The cauliflower kept the crunch that was missing the 1st time i tried the recipe cooking them longer. Thanks for sharing!

  22. Prassuna says

    Made these two days ago with Sriracha instead of buffalo sauce with soy milk and vegan butter and it was delish!! My non-vegan friends loved it too and went for second helpings!
    I skipped the breadcrumbs since I didn’t have any at home, hence they weren’t crispy enough. Will keep that in mind for the next time since this is now one of our favorite snacks. Thank you guys!

  23. NL says

    FYI For Weight Watchers folks – when I entered all of these ingredients into WW (Blue Plan), with it set at 4 servings, it says it is 4 points per serving.

  24. Aly says

    THESE. ARE. SO. GOOD! I’ve had buffalo cauliflower wings from a few different restaurants, and always felt meh about them. This recipe beats any of the cauliflower wings that I’ve had from a restaurant by a long shot! I made these last night using Sweet Baby Ray’s Buffalo Wing Sauce for dinner, and they were just delightful. It’s 9A now, and not even kidding, I’m craving these for breakfast ?

    • Jason Sanford says

      Hahaha I saw this comment and now I want to try eating buffalo wings for breakfast too. Hey why not??
      Jason

  25. Maja says

    I never leave recipe reviews, but after making this one, I absolutely had to! Before making the wings, I was anxious and a bit stressed out, but actually, the recipe was incredibly simple and, oh boy, was it an amazing movie night snack. My meat loving family members can’t go to KFC, so I shared those with them. They absolutely loved it! Thank you SO MUCH for helping us during this difficult time by blessing us with those amazing vegan recipes 🙂 Wonderful!!! ❤️

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