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!
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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!
Ingredients
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.
Budget-Friendly Tip
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. 😉
How to Serve Buffalo Cauliflower Wings
I usually treat these cauliflower wings just like traditional chicken wings and serve them with celery sticks, carrot sticks, and a bowl of creamy ranch or blue cheese dressing. They’re perfect for game day, movie nights, or any time I’m craving something spicy and indulgent! I also like them as a side dish with black bean burgers and French fries as a vegetarian twist on classic bar food. Or, sometimes, I just mix them into a big pasta salad and call it a day!
Prep Ahead & Leftovers
This recipe can easily be prepped ahead of time, which is perfect if you plan to serve it for a party or event. Separate the cauliflower florets and store them in an airtight container in the fridge for about 3-4 days (depending on the freshness of your cauliflower). You can also make the buffalo sauce and store it in the fridge for about a week.
As for leftovers, this recipe for buffalo cauliflower wings is best served fresh because cauliflower can soften as it cools. I’d store any leftovers in the fridge for up to 2-3 days and reheat them in the oven.
Buffalo Cauliflower Wings Recipe
Servings 4 servings (about 1 cup of cauliflower each)Ingredients
- 2 heads of cauliflower, separated into large florets (about 2lbs) ($5.94)
- 1 tsp garlic powder ($0.10)
- 1 tsp onion powder ($0.10)
- 1 tsp paprika ($0.10)
- ⅛ tsp cayenne pepper ($0.03)
- 1 tsp salt ($0.03)
- 2 Tbsp olive oil ($0.44)
- 2 Tbsp salted butter, melted ($0.28)
- ¼ cup Frank’s RedHot sauce ($0.60)
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment. Break apart cauliflower heads into “drumstick-size” florets.
- Combine garlic powder, onion powder, paprika, cayenne pepper, salt, and oil.
- Toss cauliflower florets in spice and oil mixture, and transfer to lined baking sheet, spread out so they aren’t touching. (They will steam instead of bake if they are piled on top of each other.)
- Bake cauliflower florets for 15 min. Meanwhile, make buffalo sauce by melting butter and adding hot sauce.
- After 15 minutes in the oven, flip cauliflower using tongs. Bake another 15-20 min until golden brown with crispy edges.
- Brush the cauliflower florets with homemade buffalo sauce. Serve hot with blue cheese or ranch dressing and fresh carrots and celery sticks.
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Equipment
- Baking Sheet
Nutrition
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Start by preheating your oven to 400°F. Line a baking sheet with parchment paper and set aside for now. Break apart 2 heads of cauliflower into “drumstick-size” florets and gather the rest of your ingredients.
Add 1 tsp garlic powder, 1 tsp onion powder, 1 tsp paprika, ⅛ tsp cayenne pepper, and 1 tsp salt to a bowl and whisk in 2 Tbsp olive oil.
Toss your prepared cauliflower florets in the spice and oil mixture until each piece is coated.
Once covered in the seasoning mix, spread the cauliflower florets out onto the parchment-lined baking sheet. Make sure they’re not overlapping or touching (they’ll steam instead of bake if they are piled on top of each other.)
Bake the cauliflower in the preheated oven for 15 minutes. Meanwhile, add 2 Tbsp melted salted butter and ¼ cup Frank’s RedHot sauce to a bowl and whisk to combine.
After they’ve been in the oven for 15 minutes, flip the cauliflower florets using kitchen tongs. Bake them until each piece is golden brown with crispy edges, about 15-20 minutes more.
Brush the cauliflower with your homemade buffalo sauce. Serve hot with your favorite dipping sauces (I like ranch and blue cheese dressing!), fresh carrots, and celery sticks.
