Buffalo cauliflower bites are a fun twist on the game day classic! They're crispy on the outside and loaded with that iconic buffalo sauce, then tender and slightly sweet inside, thanks to the cauliflower. This copycat Buffalo Wild Wings cauliflower wings recipe is my new favorite way to serve cauliflower any night of the week!
There are so many reasons to make cauliflower buffalo bites instead of traditional buffalo chicken wings. Maybe you're plant-based and need a vegan option. Maybe you're trying to sneak in more veggies, or you just want more buffalo everything in your life all the time. Whatever the reason, I've got your back!
These crispy "wings" are Dietitian-formulated to have lots of flavor, fiber, and a nice crispy texture the whole family will love. Plus, they're ready in just 25 minutes, so you can make them any time!
Serve them with your favorite vegan ranch or blue cheese dip, celery sticks, carrot sticks, and all the fixings. They taste just like the real thing and are always a crowd pleaser!
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Ingredients
- Cauliflower florets: For the best texture, cut a large head of cauliflower into bite-sided pieces.
- Avocado oil spray: To keep the wings from sticking to the air fryer.
- Milk: For vegans, feel free to use non-dairy milk, but make sure it has a neutral flavor.
- Flour: This is the base of the batter.
- Cornstarch: Cornstarch is naturally gluten-free and will give the wings a nice crisp crunch.
- Seasonings: Season the cauliflower bites by stirring garlic powder, onion powder, paprika, and sea salt into the breading.
- Frank's Red Hot Sauce: This is the real deal! It has a rich, spicy flavor. For extra flavor, I like to brush it onto the crispy cauliflower wings in the air fryer, then toss with extra wing sauce before serving.
- Ranch dressing: This is optional, but what are wings without a dipping sauce? Serve with ranch or blue cheese dressing and all the sides.
See recipe card for quantities.
How to Make Cauliflower Buffalo Wings
Spray: Spray your air fryer basket with avocado oil.
Prepare your bowls: Place the Frank’s Red Hot Sauce in a bowl. In a separate bowl, whisk together the flour, cornstarch, garlic powder, onion powder, paprika, and sea
salt. Add in the milk and mix until smooth.
Coat the cauliflower: Add the cauliflower florets to the flour mixture and stir to coat. Once the florets are coated, pick florets up with a fork and shake florets so excess batter falls off.
Cook: In a single layer, place the florets on the air fryer basket. Spray some avocado oil on the florets. Air fry at 375 degrees F for 8 minutes. The cauliflower will be golden brown and slightly tender on the inside.
Add sauce: Brush the cauliflower with Frank’s Red Hot Sauce and air fryer for 7 minutes.
Coat: After the cauliflower is done, brush the florets with any excess sauce.
Serve: Serve with ranch for dipping.
Hint: To make your buffalo sauce glossy and smooth, combine it with a little melted butter. This will help it stick to the breading and balance the fiery bite.
Substitutions
These buffalo cauliflower wings are naturally vegetarian and easy to modify to fit your allergen or dietary needs! Use non-dairy milk to make them dairy-free, and for those with Celiacs, choose gluten-free cornstarch and a 1:1 gluten-free flour replacement. It's a great option for lot of people!
Variations
Try different sauces: Once you see how simple it is to make the wings, you can play around with the flavors. Coat the bites with your favorite BBQ sauce, teriyaki sauce, etc.
Use other veggies: Cauliflower is a low-carb, high-fiber veggie with a neutral flavor, but it's just one option for these vegan cauliflower wings. Try using romanesco or broccoli pieces instead!
Nutrition
There are many reasons to love these easy buffalo cauliflower wings, like the extra fiber, vitamins, and minerals in the cauliflower. This simple recipe uses the air fryer to get a nice bite without dealing with the deep frying process. Plus, it's a great way to eat more cauliflower!
Plant-based fiber: Cauliflower contains 2 grams of fiber in one cup, which can help keep you full and support healthy digestion.
Nutrient-dense: Cauliflower is high in vitamins C and K, and also contains folate to support healthy cell development.
Storage
Like other fried foods, these air fryer buffalo cauliflower wings are best served fresh. In storage, the crispy coating may fall off and the cauliflower will start to soften. If you have leftovers, store them in an airtight container in the fridge for 1-2 days, then reheat in the air fryer at 375 F until crispy on the outside and heated through.
Top tip
Want to make a larger batch? Arrange the cauliflower bites on a baking sheet lined with parchment paper, and spray them with a bit of avocado oil before baking in a convection oven preheated to 375 F.
FAQ
No, the cauliflower bites from the restaurant are not gluten-free as they're dredged in a batter made with all purpose flour. They're also fried in beef shortening, which makes them not vegetarian or vegan friendly either! This air fryer buffalo cauliflower recipe uses a mixture of cornstarch and regular flour but can be made with a gluten-free alternative.
That's the one challenge with this recipe - working with cauliflower. It can quickly become soggy if it cooks too long, so you'll want to follow the timing instructions carefully. I also like to use fresh cauliflower, not frozen, as it'll give you the best chances for a nice, crisp texture. Also, double-check the temperature of your air fryer. If you try to bake the wings at a temperature that is too low, the cauliflower will soften too much before the coating can become crispy. Let the air fryer preheat for 5-10 minutes first!
There are two main methods: brushing and tossing. Partway through the cooking time, use a basting brush to add a thin layer of sauce to each wing. This is great when cooking the wings as you won't add too much sauce to the air fryer and accidentally make the wings soggy. But if you want vegan wings with lots of sauce, place the wings in a bowl, drizzle with sauce, and toss thoroughly. The sauce will cling to each nook and cranny for an even application of the spicy buffalo sauce for a fiery bite.
Related
Looking for other healthy snack recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this Buffalo Wild Wings cauliflower wings recipe:
Healthy Buffalo Wild Wings Cauliflower Wings - Air Fryer
Ingredients
- 4 cups of cauliflower florets
- 1 cup milk
- ⅔ cup flour
- ¼ cup cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ¼ teaspoon sea salt
- 1 cup Frank’s Red Hot Sauce
- Ranch for dipping optional
- Avocado oil spray
Instructions
- Spray your air fryer basket with avocado oil.
- Whisk together the flour, cornstarch, garlic powder, onion powder, paprika, and sea salt. Add in the milk and mix until smooth.
- Add the cauliflower florets to the flour mixture and stir to coat. Once the florets are coated, pick florets up with a fork and shake florets so excess batter falls off.
- In a single layer, place the florets on the air fryer basket. Spray some avocado oil on the florets. Air fry at 375 degrees F for 8 minutes.
- Place the Frank’s Red Hot Sauce in a bowl.
- Brush the cauliflower with Frank’s Red Hot Sauce and air fryer for 7 minutes.
- After the cauliflower is done, brush the florets with any excess sauce.
- Serve with ranch for dipping.
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