Whether it’s game night, a family barbecue, or snack time, these crunchy, zesty Buffalo Cauliflower Wings are sure to be a hit.
I have to admit that I was VERY skeptical when a friend told me that she was serving buffalo cauliflower wings at a summer pool party. Did that mean there wouldn’t be any chicken wings? Would I end up hungry? As much as I love veggies, I couldn’t imagine that basic cauliflower could be transformed into something that resembles traditional buffalo chicken wings.
I’ll try anything once, so I grabbed a toothpick and picked up one of the “wings.” Much to my surprise, it blew me away! Even though I had low expectations to start, I couldn’t believe that the cauliflower was smoky, tangy, and even crunchy. When I got home, I decided to start experimenting on my own batch. I was playing around with different sauces and types of flour before landing on this delicious recipe. At first, I felt like I was missing out on having chicken. But I grew to appreciate the buffalo cauliflower wings for exactly what they are—delicious! This quickly became my go-to appetizer to bake for my own parties.
Are Buffalo Cauliflower Wings Healthy?
I like to think of buffalo cauliflower wings as the guilt-free sister of chicken wings. Cauliflower is packed with all sorts of good stuff like fiber, vitamins C and K, and choline. It’s also low in calories, carbs, and fat. Canola oil is low in saturated fat. However, it’s important to note that it is a hydrogenated oil and a genetically modified product. If you’d like to swap it out, I recommend avocado oil, olive oil, or vegetable oil for this recipe.
There’s a small amount of whole milk used in this recipe, which provides calcium, vitamin D, and protein. I prefer the creamy consistency and taste, but you can use reduced-fat milk if you prefer. Some of the other ingredients do have some unhealthy aspects. For example, salted butter is high in saturated fat and sodium. It still does have some benefits, like vitamins and calcium. You could use unsalted butter in this recipe if you’re watching your sodium intake. Finally, hot sauce can be a tricky source of sodium. Although most have capsaicin, which has anti-inflammatory properties. It’s a good idea to compare the labels for different sauces and find one with lower sodium and natural ingredients. For a gluten-free version of this recipe, swap out the flour and bread crumbs for gluten-free versions.
Get Creative With Your Spices And Sauces
As much as I love this recipe, I think the kitchen is a great place to get unique. That’s why I tend to customize standard recipes every now and then so that I don’t get tired of the food. First, I modify the heat of the buffalo sauce by adding more or less, depending on my mood. If I want an even spicier version, I add cayenne pepper to the flour. That can really amp up the flavor! For a more savory version, I omit the cayenne pepper and add garlic powder, onion powder, and a pinch of paprika to the flour mix. Feeling tired of the same old hot sauce? Aside from trying different variations sold at grocery stores, why not make your own version? My favorite turns out a bit like bang bang sauce by mixing sriracha and mayonnaise.
How Do I Store Leftovers?
Leftovers can be kept in an airtight container for up to 3 days in the fridge. To warm them up and keep that crispiness, spread them out on a baking sheet and pop them in the oven at 375°F for 10–15 minutes. I don’t recommend freezing the wings, as it will affect their texture.
Serving Suggestions
What’s a buffalo cauliflower wing without a perfect dipping sauce? Two of my personal favorites are Blue Cheese Dip and Homemade Peppercorn Ranch Salad Dressing. Add celery sticks and baby carrots on the side to add a delicious crunch and to help balance out the heat. If you’re serving buffalo cauliflower wings as a main dish, they pair well with Air-Fryer Potato Wedges or Air-Fryer Sweet Potato Fries. I’m sure your guests would also appreciate some traditional chicken wings alongside this cauliflower version, so why not offer Air-Fryer Chicken Wings?
To keep the buffalo flavor theme going, you might want to try serving a side of Cheesy Buffalo Chicken Potato Poppers With Avocado Ranch Dip or Buffalo Chicken Chili, for a heartier meal.
Ingredients
- 1 large head of cauliflower cut into evenly-sized florets
- 3 tablespoons canola oil
- 3 tablespoons flour
- 1 teaspoon garlic powder
- 2 tablespoons whole milk
- 1 cup bread crumbs
- 1/4 cup salted butter melted
- 1/2 cup hot sauce
Instructions
- Preheat the oven to 375°F. Line a baking sheet with parchment paper.
- In a bowl, toss the florets with the canola oil until fully coated. Add the flour and garlic powder. Toss again. Add the milk and bread crumbs. Toss until fully coated.
- Spread the florets out on the baking sheet. Bake for 15 minutes, until crispy.
- Meanwhile, mix the melted butter and hot sauce together in a separate bowl.
- Dip each floret into the sauce and place it back onto the baking tray or on a wire rack to allow the excess sauce to drip off.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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