Fitness / February 10, 2024

Buffalo Cauliflower Wings

Bring the indulgence without the guilt to the next Big Game Night with our Buffalo Cauliflower Wings—a winner that blends zesty heat and mouth-watering crunch.

Buffalo Cauliflower Wings featured image above

Table of Contents

Toggle

We’re about to get our hands a little dirty making Buffalo Cauliflower Wings! Sound crazy? I thought so, too. Just stick with me, though. Who’d have thought we could spin this plain-old veggie into traditional bar grub like Buffalo Chicken Wings?

Buffalo Cauliflower Wings are just this simple veggie meeting a burst of buffalo sauce. They’re all crunchy with breadcrumbs and then coated in this lovely mixture of hot sauce and melted butter. They’re a killer alternative to the classic chicken wings. For another tasty spin on this, which is the Air Fryer Buffalo Cauliflower but this recipe here is all about wings and everyone loves wings, right?

Are Buffalo Cauliflower Wings Healthy?

Buffalo Cauliflower Wings are basically the guilt-free sister of chicken wings. Made from cauliflower—jam-packed with all sorts of good stuff like fiber and vitamins—these wings are just the ticket if you’re watching those pesky calories. The batter is homemade and crispy, so none of those nasty fats you get in fried food. But hey, let’s not go too wild with the hot sauce and butter, okay? Balance is everything! And to keep the buffalo theme going, you might want to try our Buffalo Chicken Sweet Potato Poppers.

INGREDIENTS

These “wings” are only a few ingredients away. Here’s what you’ll need…

1 large head cauliflower, cut into florets
3 tbsp Canola oil
3 tbsp flour
1 tsp garlic powder
2 tbsp whole milk
1 cup bread crumbs
1/2 cup hot sauce (Franks or sriracha)
1/4 cup salted butter, melted

INSTRUCTIONS

Prep

Preheat the oven to 375°F. Line a baking sheet with parchment paper.

Oil

Toss the florets with a drizzle of olive oil until fully coated. Add the flour and garlic powder. Toss again.

Coat

Add the milk and breadcrumbs. Toss until fully coated.

Bake

Spread the wings out on the baking sheet. Bake for 15 minutes, until crispy.

Mix

Meanwhile, mix the melted butter and hot sauce together.

Dip

Dip each floret into the sauce and place it back onto the baking tray or on a wire rack to remove the excess sauce.

DEVOUR!

Tips & Tricks to Making Perfect Buffalo Cauliflower Wings

A firm, fresh cauliflower with no blemishes will result in the crispiest wings.
Line your baking sheet with parchment paper to prevent sticking and allow for easy cleanup.
Space out your wings to ensure even baking and maximum crunch.
To avoid sogginess, dip the wings into the sauce towards the end of baking, not the beginning.
Modify the heat of your buffalo sauce by adding more or less according to your preference.

Buffalo Cauliflower Wings featured image below

FAQs

Can I make these wings gluten-free?

Yep! Just switch out the regular flour and bread crumbs for the gluten-free kind.

can I switch out the canola oil for olive oil?

If you prefer olive oil or any other vegetable oil, swap it. Any oil that’s got a light flavor will work like a charm in keeping the wings crispy.

can I do these in an air fryer?

Absolutely. An air fryer gives you the same crispy result with less oil. Check your air fryer’s guidebook for the temperature and cooking time. This air fryer chicken wings is another air fryer recipe you can sink your teeth into.

I’m out of hot sauce. what should I do?

If your pantry’s short of hot sauce, substitute it with a pinch of cayenne pepper and a splash of vinegar. Tweak these two until you get just the right amount of fire.

Any idea how to twist this standard recipe?

Craving BBQ? Swap out the hot sauce for your favorite BBQ sauce. Or if you’re feeling a tad fancy, a sprinkle of parmesan before serving will do the trick. And don’t forget about switching the spices and seasonings in the flour mix.

do I have to use whole milk?

I opt for whole milk for that creamy consistency and taste. But it’s not necessary. You can instead use dairy with reduced milk fat.

Serving Suggestions

Our Buffalo Cauliflower Wings are absolutely delightful when paired with a cool dressing, like my creamy peppercorn ranch, blue cheese dipping sauce. Add celery sticks and baby carrots on the side to add a delicious crunch, and to balance out the heat. If serving as a main dish, they pair well with a fresh garden salad, these air fryer potato wedges, or your favorite type of fries.

how to prep and store Buffalo cauliflower wings

If you’re going to be busy before hosting the gang for the Game Night, you can prep these wings, no problem. Roast them up and whip up the sauce. When it’s time to the main event, toss them in the sauce and give them a quick warm-up. Any leftovers can be kept in an airtight container for up to 3 days. To warm them up and keep that crispiness, spread them out on a baking sheet and pop them in the oven at 375°F for 10–15 minutes.