Buffalo Cauliflower Wings – Only 6 ingredients!

These addictive, crispy baked buffalo cauliflower wings are a game day hit with vegans and meat eaters alike. Everyone loves the recipe!

Easy cauliflower buffalo wings

Crunchy, hearty, flavorful and secretly healthy, this snack is simply irresistible!

With only 6 ingredients, these surprisingly delicious buffalo wings are perfect for game day, summer cookouts, potlucks, or weeknight family dinners.

Prepare a quick batch when you’re craving some serious comfort food that doesn’t leave you feeling weighed down.

Dipped in ranch dressing, they taste especially delicious!

Here are 25 easy cauliflower recipes

Watch the buffalo cauliflower wings recipe video above

Reasons to Make Buffalo Cauliflower Wings

1. You will be surprised how good they taste.

Buffalo cauliflower wings are popular for good reason. You would never expect the meatless wings to taste anywhere near as good as they do!

I’ve had so many meat eaters asking for the vegetarian recipe after trying the wings. A diehard carnivore friend said he actually liked the cauliflower wings better than the chicken wings.

His logic is that they’re less greasy, you can eat a lot more of them, and the cauliflower buffalo bites don’t weigh you down like chicken wings.

2. The portion size is so much bigger.

The entire tray of wings is under 300 calories, and the cauliflower bites are also lower in fat than buffalo chicken wings, higher in fiber, and cholesterol-free, with just two Weight Watchers points per serving.

I know that parties should really be all about comfort food and not worrying about clean eating. But when I recently served these wings, people kept saying that they really appreciated having a healthy option amidst all the pizza, cookies, potato chips, and beer.

3. It’s a recipe that everyone can enjoy.

Vegan, Gluten Free, Keto, Paleo, Whole 30, Low Carb, Weight Watchers…

Chances are you have at least one friend or family member on one of these diets, and these oven-roasted healthy wings make a great appetizer to bring to a party for everyone to enjoy.

Plus, with this healthy snack, there are no bones to worry about, which is especially good if you have four-legged pets around.

Also Try this 5-ingredient keto cheesecake

The Best Healthy Baked Buffalo Cauliflower Bites

The first time I tried these buffalo cauliflower bites was at a soccer party.

I set the tray down to test them and gauge everyone’s reactions.

Here’s what happened:

Some people thought the idea was too crazy to even try, and one person who tried them said he didn’t like them because they weren’t meat. But everyone else at the party devoured the cauliflower wings recipe in a flash.

And nobody in the group was vegetarian!

A large batch of the buffalo cauliflower bites were completely gone by the end of the night, with multiple requests for the recipe.

Cauliflower left? Make Cauliflower Alfredo Sauce

How to make healthy buffalo wings

Gather the ingredients: raw cauliflower, garlic powder, hot sauce or buffalo sauce, milk of your choice, flour or almond flour, and oil or butter spread.

If you like, you can also add some panko breadcrumbs for an extra crunch.

Preheat the oven to 425 degrees Fahrenheit and line a large casserole dish or baking sheet with parchment paper.

Either coat the cauliflower florets with a little coconut or vegetable oil, or drizzle with oil spray for a low-fat option.

Place the florets in a very large bowl or Ziploc bag, then toss in the flour and garlic powder until the cauliflower is evenly coated.

If using the breadcrumbs for extra crunchy texture, finely chop them. Add the milk of your choice to the cauliflower, followed by the breadcrumbs. Throw to cover.

Arrange the florets in a single layer in the baking pan. For best results, don’t overfill them. Bake on the middle shelf of the oven for 25 minutes.

Meanwhile, mix the buffalo sauce and oil or melted butter in a bowl. The fat will help the sauce stick to the vegetables.

Dip each cauliflower floret in buffalo sauce. Pour back into the baking pan and bake for another 15 minutes.

For the crispiest texture, I recommend grilling for three to five minutes at this point, being careful not to burn the recipe.

Serve with blue cheese or ranch dressing and optional celery and carrot sticks.

The recipe was inspired by my Shake & Bake Cauliflower – you shake the ingredients in a bag and then bake them in the oven until hot and crispy!

Vegan buffalo cauliflower wings

The recipe is naturally plant-based and vegan as long as you use your favorite plant-based milk like almond milk and either oil or a non-dairy butter.

For gluten-free buffalo wings, use almond flour or gluten-free all-purpose flour.

Low carb keto wings

To make keto buffalo wings, use the almond flour option in the recipe instead of flour.

The cauliflower bites are already sugar-free, so they’re a great paleo and keto appetizer that even people who don’t think much of zero-calorie sweeteners will appreciate.

Cauliflower wings vs. chicken wings

To be clear, these cauliflower buffalo wings don’t taste good Ohmigosh like real buffalo wings. If you come across a food blog or cookbook recipe that claims cauliflower tastes just like meat, run a long way.

Cauliflower is not meat, cauliflower will never be meat, and buffalo cauliflower wings will never lead anyone to believe they are chicken wings. End of the story.

That being said, these baked cauliflower wings are delicious on their own. There’s no need to treat them as substitutes for the original, because they are the real thing.

The completely vegan Buffalo Wings are a great healthy game day snack and taste especially good when dipped in vegan ranch dressing.

Or you can use them to make buffalo cauliflower tacos.

I haven’t tried air frying them or cooking them in an Instant Pot or on the grill, but some readers have reported success with these methods. Be sure to sign up for others if you experiment.

These plant-based wings are definitely worth trying, if only to say you’ve tried them. And it might really amaze you how good they are!

More healthy cauliflower recipes

Cauliflower soup

Sticky Sesame Cauliflower

Fried Cauliflower Rice

Cauliflower bake

healthy chocolate cake

Sticky Lemon Cauliflower

Cauliflower Pizza Crust

Pineapple Cauliflower Bowls

Cauliflower Mac and Cheese