Buffalo Cauliflower Wings



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These buffalo cauliflower wings are baked instead of fried! They’re perfectly crunchy and delicious dipped in ranch dressing.

Fall is knocking on our door and that means football season is right around the corner. I’m not a big football watcher but I am all about game day parties and snacks galore.

Some of my favorite game day snacks are chips and guac (my healthy guacamole is the best), cheesy cauliflower nachos, sweet potato skins and black bean dip, but everyone else seems to love wings.

I’ve honestly never been a huge fan of chicken wings, but as soon as I saw the idea for buffalo cauliflower “wings” I knew I had to try them. Anything that involves cauliflower? Count me in!

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Plate of buffalo cauliflower wings served with vegan cashew ranch and celery sticks.

They’re just as good as I imagined and way more appealing to me than regular chicken wings. I loved them but had to make a batch for Isaac and his brother to taste test too. Rest assured, the guys ate these without hesitation and gave them a solid two thumbs up! 

Are Buffalo Cauliflower Wings Healthy?

Definitely! These cauliflower wings are a healthy vegan alternative to traditional buffalo wings. They’re baked instead of fried, low-carb and there’s no added sugar. To keep them vegan I used a clean buffalo sauce from Primal Kitchen, which is dairy-free, sugar-free, gluten-free and Whole30 approved. I also have an air fryer buffalo cauliflower recipe if you want to use your air fryer!

I hope you love these clean eating buffalo cauliflower wings as much as we do!

Ingredients measured out to make buffalo cauliflower wings: cauliflower, water, garlic powder, paprika, flour, buffalo sauce, salt and pepper.

Ingredients Needed

  • cauliflower – a large head of cauliflower cut into small-to-medium sized florets. Think of cutting them into pieces that are half the size of regular chicken wings. I like to buy a whole head of cauliflower and chop it into florets, but you can buy pre-chopped if you’re running short on time. 
  • all purpose flour – for the crispy breading. You can also use gluten-free all purpose flour to make these gluten-free.
  • garlic powder, paprika, sea salt and pepper – you’ll combine these seasonings with your flour and water to make a little sauce to coat the cauliflower florets in before baking. This helps to achieve that extra crispy texture!
  • buffalo style wing sauce – I used Primal Kitchen’s Buffalo Sauce, which is vegan, sugar-free and made with super clean ingredients! If you want to try a homemade version, this one is vegan and looks great. If you’re in a pinch, Frank’s Red Hot Wing Sauce also works and is still vegan, just not as clean.
  • celery – for serving of course! 
  • ranch dressing – I’m sharing a recipe for making your own vegan ranch dressing to use as a dip, but you can use store-bought as well. I like Primal Kitchen’s Ranch.
Make sure to cut your cauliflower into small-to-medium sized florets. If the pieces are too small they could turn out mushy and if they're too large they won't crisp up as nicely.
Collage of 6 photos showing the process to make cauliflower buffalo wings: coat cauliflower in spiced batter, bake, and toss with buffalo sauce.

How to Make

If you think these cauliflower buffalo wings look intimidating to make, think again! They only require a few simple steps and are super easy to whip up.

  1. Chop and rinse: Start by chopping your head of cauliflower into small-to-medium sized florets. Think of them as being about half the size of a regular chicken wing. Once chopped, rinse your cauliflower and pat it dry. You’ll want to make sure you get most of the water off your florets to help ensure that your baked cauliflower doesn’t turn out soggy.
  2. Make batter: The batter is equal parts flour and water mixed with spices. I used garlic powder, paprika, salt and pepper, but feel free to use whatever spices you prefer. The batter consistency will be pretty thick and almost like a paste.
  3. Coat: Toss your cauliflower florets in the batter until each floret is coated.
  4. Bake: Once all of your cauliflower wings are fully coated, it’s time to bake! Line a baking sheet with parchment paper and toss your coated cauliflower onto the sheet. Bake for 25 minutes, tossing at the halfway mark until lightly brown and crispy.
  5. Toss: When the cauliflower comes out of the oven, transfer them to a bowl and toss them in the buffalo sauce. Return to the baking pan and bake again for about 12 more minutes and then broil for 2-3 minutes or until they’re nice and crispy. Keep an eye on them so that they don’t burn!
Plate of buffalo cauliflower wings served with ranch and celery sticks. A fork has a cauliflower wing and is dipping it in the ranch.

Vegan Ranch Dressing

Besides the actual buffalo cauliflower wings, you have to have a dipping sauce, amiright?! The vegan ranch dressing I’m sharing below is crazy delicious and super simple to throw together!

The most important thing is to soak your cashews for at least 3-4 hours or overnight – this ensures a super creamy dressing. Then you just blend with water and dried spices (dill, garlic and onion powder with salt and pepper). Voila! You have the creamiest, most delicious homemade ranch you’ve ever tasted. 

Plate of buffalo cauliflower wings served with vegan cashew ranch and celery sticks.

How to Serve

These buffalo cauliflower wings can be enjoyed in a variety of different ways. Here are some ways to serve them:

  • As an appetizer – Serve them the same way you would serve wings – with celery, carrot and ranch or blue cheese dressing.
  • On a salad – Make my buffalo cauliflower salad!
  • In a wrap – Make a wrap by adding lettuce, any extra veggies, buffalo cauliflower and ranch or blue cheese. Lunch on the go!

How to Store

Leftover buffalo cauliflower stores really well! After cooling completely, store in an airtight container in the fridge for up to 5 days. To reheat, pop the cauliflower in the oven or toaster oven for a few minutes so they crisp back up!

More Healthy Appetizers to Try

More Cauliflower Recipes

Be sure to check out all of the cauliflower recipes and the full collection of appetizers on EBF!

3.91 from 33 votes

Buffalo Cauliflower Wings

These buffalo cauliflower wings are baked instead of fried! They're perfectly crunchy and delicious dipped in ranch dressing.
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 4


  • 1 large head cauliflower, chopped into small-to-medium sized florets
  • ½ cup all-purpose flour (gluten free 1:1 flour will work too)
  • ½ cup water
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ cup buffalo-style wing sauce, (I used Primal Kitchen's Buffalo sauce)
  • celery, chopped for serving

Cashew Ranch Dressing

  • ½ cup raw cashews, soaked 3-4 hours or overnight
  • ½ cup water
  • 2 teaspoons dried dill
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • pinch of black pepper


  • Preheat oven to 450°F.
  • Cut cauliflower into small-to-medium florets and rinse if you haven't already. Pat to dry.
  • Add flour, water, garlic powder, paprika, salt and pepper into a large bowl. Stir to combine. Add cauliflower florets and toss to coat.
    Flour, paprika, garlic powder, salt and pepper in a bowl.
  • Line a baking sheet with parchment paper or spray with a cooking spray. Don't skip this step or the cauliflower will stick.
  • Spread coated cauliflower onto a baking sheet in a single layer with space in between each floret.
    Cauliflower wings on a baking sheet lined with parchment paper.
  • Bake for 25 minutes, tossing once at the 15 minute mark.
  • Remove pan from oven, add cauliflower florets back into same large mixing bowl and pour wing sauce over the cauliflower and toss to coat.
    Cauliflower florets in a bowl of spiced batter before being coated in the batter.
  • Spread cauliflower on baking pan again and bake for 12 more minutes, until the cauliflower starts to brown.
  • Set oven to broil and broil the cauliflower for 2-3 minutes or until they're looking crispy. Make sure to keep an eye on them so they don't burn!
  • While cauliflower is roasting, add soaked and drained cashews into a high powered blender or food processor with ½ cup water, dill, garlic powder, onion powder, salt and pepper. Blend until smooth.
    Blender with dill, spices, water and cashews.
  • Serve cauliflower wings with cashew dressing and celery.



  • Old recipe: This recipe has been updated, if you want to make the old recipe, you’ll replace the all-purpose flour with almond flour and add 2 Tablespoons of avocado oil to the mixture. The old recipe didn’t have the paprika, salt and pepper but I feel like it’s nice to have those seasonings. 
  • For the wing sauce: I used Steve’s Wing Sauce, which is gluten-free and refined sugar free and definitely my first choice if you can find it. Primal Kitchen’s Buffalo Sauce is another brand I would recommend. If you’re in a pinch, Frank’s Red Hot Wing Sauce also works and is still vegan, just isn’t as clean.


Serving: 1cup cauliflower (without ranch) | Calories: 136kcal | Carbohydrates: 19g | Protein: 4g | Fat: 12g | Saturated Fat: 2g | Sodium: 740mg | Potassium: 460mg | Fiber: 4g | Sugar: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Appetizer
Cuisine: American
Keyword: Buffalo Cauliflower Wings
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


    1. Thanks Genie!! The ranch cashew dressing is so good. Even if you don’t try the wings definitely make the dressing.

  1. I’ve been searching for a healthy snack for tailgate season that the crowd will still love! This looks like the perfect balance of health food and football goodies. Yum!

  2. Am I missing the Buffalo Wing Sauce recipe? There’s an asterisk, but I can’t find the footnote that would lead there. Please tell me I’m not goofy…
    Please post that recipe, as we’re counting on you to give us a healthy version of Buffalo Sauce! (please lead us away from the half a cup of butter, lol!)

    1. Hi Rita! Thank you so much for pointing this out! The notes section wasn’t showing up. I added them to the recipe. For the wing sauce, I used Steve’s Paleogoods Paleo Chef Wing Sauce, which is gluten-free and refined sugar free and definitely my first choice if you can find it. I found it at Whole Foods in the condiment section. Tesssemae’s Hot Buffalo Sauce is another brand I would recommend. If you want to try a homemade version, this one is vegan and looks great. If you’re in a pinch, Frank’s Red Hot Wing Sauce also works and is still vegan, just isn’t as clean.

    1. Hi Kathryn. Here’s the ingredient list for the wing sauce: Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Natural Flavor, Xanthan Gum, Natural Butter Type Flavor And Garlic Powder.

      The reason I say it’s not as clean is because it uses canola oil and some ingredients that aren’t very descriptive like the “natural flavor” and “natural butter type flavor.” I’m not 100% sure what those “natural” ingredients are and “natural butter type flavor” just seems kind of odd to me. That said, I used the Frank’s Red Hot Wing Sauce for one test of this recipe and it worked great. 🙂

    1. There are three beers. They’re all from The Veil Brewing Company, a local brewery here in Richmond, VA. 🙂

  3. Are you supposed to bake them for 15 minutes, flip and bake them another 15?

    Then remove them to coat them in the sauce and then broil them?

    My cauliflower turned out mushy. What am I doing wrong?

  4. These look delicious and I’ll be trying them tonight! I just want to be clear on the nutrition. The recipe yield 4 1 cup servings (4 cups)? So ~860 calories total (without dressing). Or, how much is a cup cauliflower in grams or florets (I’m always flummoxed by measuring cauliflower by the cup!). Thanks!

    1. Hey Jeff! Did you end up making these? How’d they turn out for you? And that’s correct the recipe should yield about 4 cups. 1 cup is 128 grams.

  5. Did this recipe recently change? I have it bookmarked and have made it many times, but it seems like there are new ingredients.

    1. Hi Eva! It did recently change. We revamped the recipe by using all-purpose flour instead of almond flour (it makes them crispier). We also omitted the avocado oil and added the paprika, sea salt and pepper. I added a note in the recipe card about how to make the original recipe if you’d like to continue making that version.

    1. Hey Caroline – Assuming you mean air frying? I haven’t tried it, but I’d toss them in the batter, air fry them at 375°F for about 10 minutes. Then add the sauce and return for 5ish more minutes. You’ll have to let me know how these turn out for you if you try them!

      1. 5 stars
        These came out great airfried with your directions. Born, raised and still in Buffalo, NY, this Buffalo girl whole-heartedly approves. GO BILLS!

        1. Ah yay!! So happy to hear you loved this buffalo cauliflower wings, Caroline. Thanks so much for the review. It means so much to me!

  6. 5 stars
    I’m curious about step nine – broiling.

    Won’t the parchment paper catch fire? Should I remove it for this step?

    1. Parchment paper should not burn in the oven because of its silicons coating, you do not have to remove it for step 9. Make sure you are using parchment paper and not wax paper, there is a difference here. Hope you enjoy this recipe.

      1. I checked my parchment paper from my local grocery store and the packaging states “Never use under broiler”. I do live in Canada so perhaps it’s different? It also says not to use in ovens over 425F. I’ll have to look for a different type that can withstand the broiler.

        1. Ah I did not realize, I wonder if it is different in Canada or if I haven ever paid attention to it lol. I have not had a problem, but it the box says not to use it under a broiler, I would definitely remove before completing that step or you can use a not stick pan, that should help also! Hope you enjoy this recipe!