Cauliflower Buffalo Wings

Buffalo chicken wings are typically battered, deep-fried, and smothered in a mixture of butter and hot sauce. If made correctly, they are absolutely delicious. Totally unhealthy, but delicious. Since I had a bit of cauliflower leftover from my cauliflower pizza crust, I decided to put it to good use. This recipe is a spin on the classic buffalo wing recipe: Healthy Cauliflower Buffalo “Wings.”

Cauliflower Buffalo Wings

Instead of battering and deep-frying the cauliflower, I coated them in a mixture of flour and milk. Then, the buffalo bites are baked in a 450 degree oven. The coating allows the buffalo sauce to really stick to the florets.

Cauliflower Buffalo Wings

This is a healthy and meatless appetizer that is perfect for football games, afternoon snacks, or even lunch. For my cauliflower buffalo bites I used almond milk and almond flour. However, regular milk and all-purpose flour will work just fine if that’s what you have on hand. I’m always adapting recipes based on what is in my pantry so I don’t have to constantly run to the grocery store (my Taco Chicken Chili is a good example).

Cauliflower Buffalo Wings

Serve these cauliflower buffalo wings alongside blue cheese for dipping and garnish with extra blue cheese crumbles.

4.5 from 2 reviews
Cauliflower Buffalo Wings
 
Prep time
Cook time
Total time
 
Author:
Ingredients
  • 1 head cauliflower
  • 1 cup almond milk
  • 1 cup almond flour (fine)
  • 2 tsp garlic powder
  • 1 cup buffalo sauce
  • 1 tbsp butter or olive oil (optional)
  • cooking spray
Instructions
  1. Preheat the oven to 450 degrees Fahrenheit.
  2. Chop the head of cauliflower into bite-sized pieces. In a mixing bowl, combine the almond milk, almond flour, and garlic powder. Allow to sit a few minutes before adding the cauliflower.
  3. Toss the bite-sized pieces of cauliflower in the almond milk mixture. Shake off the excess batter and place on a baking sheet prepared with cooking spray. Bake in the preheated oven for 15-20 minutes.
  4. While the cauliflower is baking, prepare the buffalo sauce. You may use the buffalo sauce as-is, or add a tablespoon of butter or oil for a milder flavor.
  5. Remove the cauliflower from the oven and toss in the buffalo sauce. Place the florets back on the baking sheet and bake for another 8 to 10 minutes.
  6. Allow to cool slightly and serve with blue cheese for dipping.
24 comments
Claire
Claire

Thank you for this recipe! I tried it today and it was really good. I used a 1:1 ratio of butter and sriracha (coz that's all I had in the pantry)  in place of buffalo sauce. It ended up very spicy (even for a spicy food-lover like me) but I really like it. It's definitely a healthier version of buffalo chicken wings. :)

JoAnn
JoAnn

Sounds delicious and healthy but how do you make the buffalo sauce?

Anna
Anna

I usually just buy bottled buffalo sauce. You can find it in the condiments aisle of most grocery stores. You can also make buffalo sauce by mixing together equal parts of hot pepper sauce and melted butter with a splash of white vinegar (optional).

che
che

If you want authentic buffalo sauce, you mix butter with Frank's Red Hot. Other pepper sauces will give you a "hot wing" flavor, but if it's buffalo you want, it's gotta be Frank's. Some people do a 2:3 ratio, others do a 1:1 ratio. I far prefer mixing my own sauce over the bottled buffalo sauce.

TJ
TJ

Great recipe. I substituted coconut flour for Almond flour -- which wasn't ideal. It soaked up too much fluid and created a thicker crust than I wanted. Taste was great, tho.

Heather
Heather

Loved them! I made them without the almond milk mixture.

Anna
Anna

I'm glad you liked them Heather!

SaraBeth
SaraBeth

I tried these last night and they are so good...it turns out I used a really big cauliflower so I needed extra batter and sauce, but it was so tasty and heated up okay in the microwave for my lunch today....will totally make these again!

Anna
Anna

I'm glad you liked them SaraBeth! It's great to know that they are still good when reheated too!

kiersa notz
kiersa notz

This sounds like a perfect snack for the Superbowl - I'm trying to make all orange food for the Broncos - this will do it!

Anna
Anna

I love the idea of all orange food Kiersa!

Sabrina
Sabrina

how many calories per seving?

Anna
Anna

Sabrina, unfortunately I don't have nutritional information for this recipe. I would recommend NutritionData, MyFitnessPal, Calorie Count, or SparkRecipes to calculate calories. They all have some great online tools to calculate nutritional information for recipes!

Elise @ Expeditions of Elise
Elise @ Expeditions of Elise

So I tried this recipe, and I found that the cauliflower got really mushy after so much time in the oven. I was hoping for more of a "bite" in the pieces, but the way they came out they weren't even dip-able. Any advice? What was the texture like the way you prepared them?

Anna
Anna

Cali, I prefer using fresh cauliflower too. If they end up too crunchy, it's just to pop them back into the oven for a few more minutes. You're right, the frozen ones really do end up mushy.

Anna
Anna

The cauliflower is tender and easily pierced with a fork, but definitely not mushy. You're right, it's important to have texture to dip them! I would recommend shortening the baking time before adding the buffalo sauce. Instead of 20 minutes, err on the side of caution try 10 minutes. Then, add the sauce and bake for another 5 to 10 minutes. If you find the texture too firm, place them back into the oven for another minute or two! The other solution might be to reduce the amount of batter on the cauliflower. Make sure you shake off the excess batter before placing them into the oven. Hope this helps Elise!

Cali
Cali

did you use fresh cauliflower or frozen? I've made these twice and they were crunchy when I used fresh but mushy when I used frozen...

Robin
Robin

What is "buffalo sauce"? Do you buy it, like ketchup or barbecue sauce, at the store?

Anna
Anna

I buy buffalo sauce just like barbecue sauce (my local grocery store actually makes their own buffalo sauce that tastes amazing). You can also make your own using a mix of hot sauce, butter and other seasonings.

Che
Che

The most authentic buffalo sauce is made up of simply 2 parts butter (or earth balance) and 3 parts Frank's Red Hot. If you can find it there is a Frank's Red Hotter or Xtra Hot. Frank's also makes a buffalo sauce but it's inferior to mixing it yourself.

Corn
Corn

Why almond?

Anna
Anna

You could most certainly use regular milk and all-purpose flour, but I just decided to make these gluten-free as well (plus, I had tons of almond milk and flour on hand). It really makes these cauliflower "wings" a much healthier option to chicken wings!

Adaora
Adaora

Oh my word! I'm trying this ASAP!

Anna
Anna

Let me know what you think!

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