Description
Looking for a healthier, yet equally satisfying alternative to traditional buffalo wings? Look no further than cauliflower buffalo wings! This dish offers all the bold, spicy flavors of classic buffalo wings while being completely plant-based and much lighter. Whether you’re craving a snack for game day, a quick appetizer, or just a delicious veggie-based meal, cauliflower buffalo wings are the perfect choice. These crispy, tender cauliflower florets are coated in a spicy buffalo sauce, creating a mouthwatering combination that’s impossible to resist.
Ingredients
For the Cauliflower Wings:
1 medium head of cauliflower – cut into bite-sized florets (about 4–5 cups)
1 cup all-purpose flour (or chickpea flour for a gluten-free option)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika (for extra flavor)
1/4 teaspoon salt
1/4 teaspoon black pepper
3/4 cup water (or non-dairy milk for a creamier texture)
1 tablespoon olive oil (for greasing the baking sheet)
For the Buffalo Sauce:
1/2 cup hot sauce (like Frank’s RedHot or any preferred brand)
2 tablespoons unsalted butter (or dairy-free butter for a vegan option)
1 tablespoon apple cider vinegar
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (optional, for extra heat)
Instructions
Preheat the Oven and Prepare the Cauliflower
Preheat your oven to 450°F (230°C). Cut the cauliflower into bite-sized florets, ensuring they are roughly the same size for even cooking.
Prepare the Coating
In a large bowl, combine the flour, garlic powder, onion powder, smoked paprika, salt, and pepper. Gradually add water (or non-dairy milk) and whisk until you achieve a smooth, thick batter. Adjust the consistency if necessary (add more flour if too thin, more water if too thick).
Coat the Cauliflower
Toss the cauliflower florets in the batter, ensuring each piece is evenly coated. Place the cauliflower on a greased baking sheet in a single layer.
Bake the Cauliflower
Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
Make the Buffalo Sauce
While the cauliflower is baking, melt butter in a saucepan over medium heat. Add hot sauce, apple cider vinegar, smoked paprika, and cayenne pepper. Stir until the sauce is smooth and heated through, then remove from heat.
Coat the Cauliflower in Buffalo Sauce
Once the cauliflower wings are done, toss them in the buffalo sauce to coat evenly.
Final Bake or Serve
For extra crispiness, return the wings to the oven for an additional 5-10 minutes. Otherwise, serve immediately with your favorite dipping sauces.
Notes
Adjusting Heat Level: You can customize the heat level of the buffalo sauce by adding more or less cayenne pepper and hot sauce. If you prefer a milder flavor, you can reduce or omit the cayenne pepper entirely.
Crispiness Tip: For extra crispy cauliflower wings, you can broil them for the last 2-3 minutes of baking, but keep an eye on them to avoid burning.
Flour Alternatives: If you need a gluten-free option, you can substitute the all-purpose flour with chickpea flour or a gluten-free flour blend.
Oil Option: While olive oil is used to grease the baking sheet, you can also spray the cauliflower with olive oil spray before baking for an even lighter version.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Category: Appetizer, Snack, Vegan
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 3-4 florets
- Calories: 200
- Sugar: 1 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 4 g
- Protein: 4 g
- Cholesterol: 10 mg
Keywords: cauliflower, buffalo wings, plant-based, spicy, appetizer, vegan snack