Buffalo Cauliflower Wings

This Buffalo Cauliflower Wings recipe is what vegetarian dreams are made of! Tangy, flavorful, and perfect for game day, parties, or anytime! The post Buffalo Cauliflower Wings appeared first on Budget Bytes.

Food & Nutritions Feb 10, 2025 0 17 Add to Reading List

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Cauliflower is one of my go-to veggies when recreating something traditionally greasy and overly processed. It’s hardy, doesn’t get completely mushy when cooked for a long time, and takes on whatever flavors you give it, making it the perfect base for these Buffalo Cauliflower Wings! I bake tender cauliflower florets until the edges crisp and toss them in a tangy buffalo sauce for a healthier twist on the classic game day snack. They’re SO easy to make and are seriously delicious in their own right. My family goes absolutely crazy for this buffalo cauliflower wings recipe, and I hope yours will, too!

Overhead view of buffalo cauliflower wings on a plate with celery sticks, carrot sticks, and dip.

Let’s talk about meat substitutes for a minute: if I can’t pronounce the ingredients, it’s rare that I’ll indulge or feed it to my family. (Of course, I have my guilty vegan pleasures, but I try to keep it clean!) We all know cauliflower doesn’t taste like chicken. I get that, but cauliflower is full of nutrients and minerals our bodies need, it’s cheap, and it’s filling! In the spirit of keeping things lighter and healthier, I opted to skip breading and frying my buffalo cauliflower wings—so this recipe is gluten-free, too!

What Are Cauliflower Wings?

These buffalo cauliflower wings are my healthier, vegetarian take on buffalo chicken wings. Instead of using chicken, I use cauliflower florets as the ‘wings,’ which are seasoned with simple spices, including garlic powder, onion powder, and cayenne pepper. I bake them until crispy and golden and toss them in a homemade buffalo sauce made with Frank’s RedHot sauce and melted butter. It’s that easy!

Here’s what you’ll need to make these oven-baked buffalo cauliflower wings:

Cauliflower: This cheap veggie is endlessly versatile. I use two whole heads of cauliflower, which are cut into large florets (to make the ‘wings’). Go for cauliflower that’s firm and has tightly packed florets. Avoid any with brown spots or discoloration.
Olive Oil: I mix this with the seasonings to coat the cauliflower before baking. It helps the dried seasonings to stick and the cauliflower to crisp up.
Seasonings: A simple mix of garlic powder, onion powder, paprika, cayenne pepper, and salt adds tons of flavor to these cauliflower buffalo wings.
Buffalo Sauce: I make a simple, homemade buffalo sauce using Frank’s RedHot Sauce (the original version) and melted salted butter. I don’t add anything else to this because the seasonings on the cauliflower already provide plenty of extra flavor! Feel free to use your favorite hot sauce or vegan butter to make this recipe vegan and dairy-free.

Recipe Tips & Suggestions

Separate your cauliflower into large, evenly sized florets. This will help them cook at the same rate in the oven and give you a substantial ‘wing’ to bite into!
Line your baking sheet. I always line my baking sheet with parchment paper to avoid any sticking. This makes clean-up easier, too!
Space the florets out. If your cauliflower is piled up on each other, they’ll steam rather than roast. And don’t forget to flip them halfway through baking for even crisping.
Try using your air fryer. I always make this recipe in the oven because a baking sheet can hold more florets than an air fryer basket. However, our roasted cauliflower recipe includes directions for cooking cauliflower in an air fryer, so feel free to try that method before adding the buffalo sauce. You’ll likely have to work in batches with an air fryer but could be a good option if you’re making a smaller portion.

Depending on where you shop, the regular 12 fl oz. bottles of Frank’s RedHot sauce often work out cheaper (per fluid ounce) compared to the smaller 5 fl oz. bottles. Going for the bigger bottle could save you some pennies in the long run, especially if you’re planning to make these cauliflower Buffalo wings often (which I highly recommend!). You could also use the leftover sauce in our mac and cheese or spicy Chex mix recipes…which, coincidentally, are both great options to serve with these buffalo cauliflower wings.

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