These Buffalo Cauliflower Wings are the healthier alternative to fried chicken wings that are 1000% crave worthy – just try and stop at 5! Most recipes don’t ever get crispy, but this recipe is coated in seasoned panko (gluten free available) so it’s crispy on the edges, tender in the middle and spicy, tangy and subtly sweet all over. This Buffalo Cauliflower recipe is a prep ahead party crowd pleaser or try them in tacos, wraps, bowls and salad!

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Watch How to Make Buffalo Cauliflower

top view of serving buffalo cauliflower on a plate garnished by parsley

Why you’ll love this Buffalo Cauliflower Recipe

FLAVOR! The panko is tossed with a rainbow of spices so the cauliflower is stand-alone-scrumptious.
THE BEST BUFFALO SAUCE: No flat, one dimensional sauce here! It’s spiked with honey and molasses for buttery, sweet and spicy splendor.
GUILT FREE: They’re the baked or air fried alternative to fried buffalo chicken wings but equally delicious, or dare I say more delicious!
CRISPY: Panko creates crisper edges and a delightful texture – and don’t worry, gluten free panko works awesome!
PANTRY FRIENDLY: Just grab some cauliflower and you probably have the rest of the ingredients right now!
VERSATILE: I’ve included all sorts of variations from baking, to air frying to making them gluten free or coated in different sauces!

Is Buffalo Cauliflower healthier than chicken?

Buffalo cauliflower can be considered a healthier alternative to traditional chicken wings, which are usually deep fried. Baked or air fried cauliflower is lower in calories and saturated fats. Additionally, cauliflower is rich in nutrients, including fiber, vitamins, and antioxidants.

showing how to serve cauliflower buffalo wings with blue cheese dip

Ingredients for Cauliflower Buffalo Bites

Pick up some cauliflower and the rest of this Buffalo Cauliflower recipe is pantry friendly! Let’s take a closer look at what you’ll need (measurements in the printable recipe card at the bottom of the post):

cauliflower and breading

Cauliflower: Use one large head cauliflower or two smaller heads to equal 2 pounds. If it’s a little less, don’t worry about it. If it’s more, then you’ll want to increase the batter and breading.
Breading: This is a simple mixture of eggs, flour and buffalo wings sauce. The eggs create a thick, binding coating that bakes the breading onto the cauliflower so it sticks better than milk.
Panko: This is a Japanese breadcrumb located next to the traditional/Italian breadcrumbs at your grocery store. Panko breadcrumbs are lighter, larger and dryer than normal breadcrumbs so they absorb less moisture which produce a way crispier breading. Please do NOT substitute with traditional breadcrumbs.
Seasonings: The variety of seasonings elevate this recipe from boring to extraordinary! You’ll use chili powder, smoked paprika, garlic powder, onion powder, salt and pepper.

Buffalo Wings Sauce

Buffalo Wings Sauce: This is a spicy hot sauce that is made with the addition of melted butter, vinegar, Worcestershire sauce and garlic. It is spicier, smoother, richer, rounder and less of a pure cayenne punch than original hot sauce – it is just plain more delicious in my opinion. I use Frank’ BUFFALO WINGS Sauce – NOT Frank’s original sauce. You’ll want to look for “Wings” on the label. Frank’s Buffalo Wings sauce is usually located with the other condiments, such as barbecue sauces.
Honey: Regular clover honey is needed to balance the heat – but will NOT make your Buffalo Cauliflower sweet.
Butter: Use unsalted butter so it the recipe isn’t too salty.
Molasses: This adds rich, thick smoky-sweet undertones. Use unsulfured molasses and NOT blackstrap molasses. If you don’t have it on hand, just skip it – although consider it for next time!

buffalo cauliflower recipe on a baking sheet

buffalo cauliflower variations

Buffalo Cauliflower Wings are like chicken wings, once you know the technique, feel free to experiment with different sauces and seasonings. Here are some ideas:

Customize Sauce: Go all hot and omit the honey or omit the butter and add an equal amount of honey and hot sauce to make up the difference. You can also try adding lime juice, etc.
Gluten free Buffalo Cauliflower Recipe: Use gluten free flour and gluten free panko. My favorite is Aleia’s Gluten-Free Panko made of rice and potato flour – it’s spectacularly crunchy!
Zero breading: Season the cauliflower with the panko seasonings and skip the rest.
BBQ Buffalo Cauliflower Wings: Toss the roasted cauliflower in a combination of buffalo sauce and barbecue sauce for a sweet and tangy twist.
BBQ Cauliflower Wings: Skip the buffalo sauce and use all barbecue sauce.
Honey Sriracha Buffalo Cauliflower Wings: Swap the buffalo sauce for sriracha and add honey to taste.
Ranch Buffalo Cauliflower Wings: Use ranch seasoning in the panko mixture, toss the cauliflower in buffalo sauce, then serve with ranch dressing.
Asian-Inspired Sesame Buffalo Cauliflower Wings: Add soy sauce, sesame oil, and sesame seeds to your buffalo sauce for an Asian-inspired flair.
Maple Mustard Buffalo Cauliflower Wings: Create a sweet and tangy glaze by combining buffalo sauce with maple syrup and Dijon mustard.
Cilantro Lime Buffalo Cauliflower Wings: Squeeze fresh lime juice over the baked bites and sprinkle with chopped cilantro for a zesty kick.
Jerk Buffalo Cauliflower Wings: Swap the panko seasonings for jerk seasoning and add lime juice to the buffalo sauce for a Caribbean-inspired heat.
Parmesan Buffalo Cauliflower Wings: Add grated Parmesan to the Panko mixture and use Italian seasonings.

How to make Buffalo Cauliflower Wings

This Buffalo Cauliflower recipe is easy to make! Let’s take a closer look with step-by-step photos (full recipe in the printable recipe card at the bottom of the post):

Step 1: Chop Cauliflower. Chop the cauliflower into larger pieces, about 2-3 inches.

showing how to make buffalo cauliflower by chopping cauliflower into 2-3 inch pieces

Step 2: Make Batter. Whisk the eggs and hot sauce together in a large bowl. Whisk in the flour until smooth.

a collage showing how to make buffalo cauliflower recipe by whisking batter ingredients together: eggs, buffalo hot sauce and flour

Step 3: Make Breading: Whisk the panko and spices together in a separate large bowl.

a collage showing how to make cauliflower buffalo wings by whisking panko breadcrumbs and spices together to make breading

Step 4: Batter and Bread Cauliflower: Add the cauliflower to the Batter and gently stir until evenly coated on all sides. Working in batches, dredge the cauliflower in the Panko Breading, pressing firmly with clean fingers to adhere. Transfer cauliflower to a baking sheet in an even layer without touching. Lightly spray with cooking spray.

a collage showing how to make buffalo cauliflower wings by coating in batter, then dredging in breading

Step 5: Cook. Bake for 20 minutes or Air Fry for 10 minutes. Meanwhile, prepare Buffalo Sauce.

showing how to bake or air fry buffalo cauliflower

Step 6: Make Buffalo Sauce. Add the ingredients to a saucepan. Bring to a simmer for 2 minutes.

showing how to make buffalo cauliflower bites by making the buffalo wings sauce with butter and honey

Step 7: Coat Cauliflower. You can either brush the cauliflower with buffalo sauce which results in crispier bites because they don’t get as saturated but it takes longer OR stir the cauliflower with the sauce in a large bowl.

showing how to make buffalo cauliflower by tossing with buffalo hot wings sauce

Step 8: Air Fry With Sauce. Return coated cauliflower to the air fryer and cook for an additional 5 minutes.

showing how to air fry buffalo cauliflower until crispy

Step 9: OR Bake With Sauce. Return coated cauliflower to the oven and bake for an additional 10 minutes or until cauliflower is tender-crisp, then broil for a few minutes.

showing how to make buffalo cauliflower by baking until crispy

Tips for making Buffalo Cauliflower Bites

Choose fresh cauliflower. Select firm and fresh cauliflower with compact florets. Avoid cauliflower that shows signs of browning or wilting. Cauliflower ages quickly, so use it within 3 days.
Uniform bite-sized pieces. Cut the cauliflower into uniform pieces so they cook evenly.
Don’t chop too small. The cauliflower should be chopped into 2-3-inch pieces (they’ll shrink when they cook), erroring on the side of larger so that the egg breading has time to cook completely and the panko gets super crispy. If they’re too small, they’ll end up mushy.
Dry the cauliflower. Pat the cauliflower florets dry with a paper towel or use a salad spinner so the breading will stick better.
Batter consistency. The batter should be smooth and thick enough to coat the cauliflower. If it’s too runny, add flour one tablespoon at a time. Let any excess batter drip off to create a light coating.
Bake on a wire rack. Elevating the cauliflower on a baking rack allows the hot air to circulate. If you don’t have a wire rack, preheat the baking rack with your oven; be careful not to burn yourself when you add the cauliflower!
Brush sauce for crispier edges. The less saturated the bites, the crispier they will be, so it’s advantageous to brush the sauce on instead of tossing in a bowl. The disadvantage is this takes longer.
Toss with 2/3 of the sauce. If tossing the cauliflower bites in a bowl, only add 2/3 of the sauce initially, then add more if needed. You don’t want to oversaturate or the Buffalo Cauliflower Wings won’t be as crispy.
Customize spice level. If serving some friends/family that don’t like heat, keep some bits plain without any buffalo sauce.
Devour immediately. The Buffalo Cauliflower is best served within a few minutes baking, when they’re warm and the edges are still crisp.

up close of buffalo cauliflower wings on a baking sheet showing how extra crispy they are with panko

Ways to serve Cauliflower Buffalo Wings

Don’t stack Cauliflower Buffalo Bites. Resist the urge to stack the bites when they come out of the oven or they will steam and you’ll lose all crispiness. It is best to serve the wings lined in a single layer with a little breathing room in between each morsel.

Serve with a refreshing dip such as ranch, avocado ranch, blue cheese dressing or even Caesar dressing.

Serve the Buffalo Sauce on the Side to keep the wings extra crispy or keep a few plain if not everyone likes heat.

They’re not just an appetizer! Serve in tacos, wraps, bowls or in salad!

Prep ahead buffalo cauliflower

All elements of this Buffalo Cauliflower recipe can be prepped ahead of time. The cauliflower can be chopped, tossed with the batter up to 24 hours ahead of time and stored in the refrigerator. The panko breading can be whisked together up to 10 days ahead of time and stored in an an airtight container at room temperature. Lastly, the buffalo wings sauce can be made and stored in the refrigerator up to 5 days ahead of time, reheat before using.

If serving for a party, keep in mind the Buffalo Cauliflower Bites are best enjoyed immediately and will get softer once they are coated with the sauce – still totally scrumptious, just not as crispy. I suggest baking the cauliflower up to adding the sauce. When ready to enjoy, add the sauce and continue with the last bake OR if you have access to an oven or air fryer, reheat using the below instructions.

Buffalo Cauliflower storage

Cauliflower Buffalo Wings should be stored in an airtight container in the refrigerator in a single layer (place a piece of parchment paper in between any layers) for up to 5 days.

How to reheat cauliflower buffalo bites

Cauliflower Buffalo Bites reheat best in the air fryer. Reheat using the snack setting for 5 minutes or so, or in the oven for 8 minutes at 425 degrees F.

showing how to serve buffalo cauliflower bites by dipping in ranch dressing

Looking for more Buffalo Sauce Recipes?

Buffalo Chicken
Buffalo Chicken Wraps
Buffalo Meatballs
Buffalo Mac and Cheese
Buffalo Chicken Chili
Buffalo Chicken Tacos
Buffalo Chicken Salad
Buffalo Chicken Pull Apart Bread

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©Carlsbad Cravings by CarlsbadCravings.com

Total Time: 1

Prep Time: 30

Cook Time: 30

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Ingredients

CAUIFLOWER AND BATTER

2 pounds cauliflower (1 large head, or 2 small heads), cut into 2-3 inch pieces, dried well
3 eggs
1/2 cup flour (gluten free as needed)
2 tablespoons Frank’s Hot Buffalo WINGS Sauce (NOT original hot sauce)

PANKO BREADING

1 1/4 cups panko breadcrumbs (for gluten free my fav is ALEIA'S)
1 tsp EACH garlic powder, onion powder, smoked paprika, chili powder, salt
½ tsp EACH pepper, ground cumin, celery seed

BUFFALO HONEY HOT WINGS SAUCE

1 cup Frank’s Hot Buffalo WINGS Sauce (same as above)
1/3 cup honey
3 tablespoons butter
1 tablespoon molasses

Instructions

Prep

Prep: Preheat oven to 425° F for baking or 225° F for air frying (to keep cauliflower warm as you air fry in batches). Line a baking sheet with foil or parchment paper (for easy cleanup) and top with a wire baking rack.
Batter: Whisk the eggs and hot sauce together in a large bowl (large enough to hold cauliflower). Whisk in the flour until smooth.
Panko breading: Whisk the panko and spices together in a separate large bowl.
Batter Cauliflower: Add the cauliflower to the Batter and gently stir until evenly coated on all sides.
Bread Cauliflower: Working in batches, dredge the cauliflower in the Panko Breading, pressing firmly with clean fingers to adhere. Transfer cauliflower to the prepared baking sheet in an even layer without touching. Lightly spray with cooking spray.

Cook

Bake OR Air fry: Bake for 20 minutes at 425 degrees F or working in batches, air fry for 10 minutes at 375 degrees F. Meanwhile, prepare Buffalo Sauce:
Buffalo Sauce: Add all the ingredients to a small saucepan. Melt butter over medium heat, then bring to a gentle simmer for 2 minutes; set aside.
Coat Cauliflower: You can either brush the cauliflower lightly with buffalo sauce which results in crispier bites because they don't get as saturated but it takes longer OR stir the cauliflower with the sauce in a large bowl. To coat in a bowl: transfer 2/3 of the buffalo sauce to a large bowl. Add the cauliflower and gently stir to evenly coat. Add as much of the remaining sauce as needed to coat but try not to oversaturate for crispier bites.

Cook Again

Air Fry Again: Air fry at 375° F for an additional 5 minutes or until crispy. Repeat until cauliflower is gone. You can keep cooked Buffalo Cauliflower warm in the oven at 225° F until all of the cauliflower is done.
Bake Again: Return cauliflower to the pan in an even layer without touching. Bake for an additional 10-15 minutes at 425° F or until dry to the touch and tender-crisp. Turn oven to broil (550 degrees F) and broil on high for 2-3 minute or until crisped to your liking, watching closely so they don’t burn.

TO SERVE

Devour immediately. The Buffalo Cauliflower is best served within a few minutes of cooking while warm and the edges are still crisp.
Don’t stack Cauliflower Buffalo Bites. Resist the urge to stack the bites when they come out of the oven or they will steam and you’ll lose all crispiness. It is best to serve them lined in a single layer with a little breathing room in between each morsel.
Serve with a refreshing dip such as ranch, avocado ranch, blue cheese dressing or even Caesar dressing.

Video

Notes

Don’t add sauce to all of the cauliflower if not everyone likes heat.
To store: Cauliflower Buffalo Wings should be stored in an airtight container in the refrigerator in a single layer (place a piece of parchment paper in between any layers) for up to 5 days.
To reheat: Cauliflower Buffalo Bites reheat best in the air fryer. Reheat using the snack setting for 5 minutes or so, or in the oven for 8 minutes at 425 degrees F.
Prep ahead: All elements of this Buffalo Cauliflower recipe can be prepped ahead of time. The cauliflower can be chopped, tossed with the batter up to 24 hours ahead of time and stored in the refrigerator. The panko breading can be whisked together up to 10 days ahead of time and stored in an an airtight container at room temperature. Lastly, the buffalo wings sauce can be made and stored in the refrigerator up to 5 days ahead of time, reheat before using.
If serving for a party: Keep in mind the Buffalo Cauliflower Bites are best enjoyed immediately and will get softer once they are coated with the sauce – still totally scrumptious, just not as crispy. I suggest baking the cauliflower up to adding the sauce. When ready to enjoy, add the sauce and continue with the last bake OR if you have access to an oven or air fryer, reheat using the instructions above.

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8 Comments

Brent J says

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I have always believed bone In chicken wings were the only way to go and boneless wings were sacrilegious… I just made these and they are PHENOMENAL!!! I will make these for my Super Bowl party! Absolutely incredible flavor and crunch. One of the best recipes on this site! Well done!!

- Jen says
  
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  I’m honored that they will be featured at your Super Bowl party! I’m so glad you loved the recipe!
  
Gail says

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I made these tonight for Appy’s. . They are so,,,,,good. I will definitely make them again. My daughter my son and I almost devoured them. I made them keep some for me so I can heat up and have for tomorrow. This recipe is a keeper. Thanks for a GREAT RECIPE!

- Jen says
  
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  I’m so thrilled that they were irresistible! Happy to hear it will be a repeat!
  
Gail says

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Back again, do you think these can be frozen. Just curious. I would love to have them in the freezer for quick app,

- Jen says
  
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  Yes, I think that they could freeze well just being breaded. I wouldn’t add the sauce as it could make them soggy. Hope this helps!
  
Carrie Miller says

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This recipe is delicious! I made this and traditional wings. My carnivore husband ALMOST preferred the cauliflower. I absolutely preferred the cauliflower. So incredibly delicious. P.S. I’ve made tons of your recipes and they are always amazing!

- Jen says
  
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  Wow thanks so much for your glowing review Carrie! That is so great to hear you and your husband both loved these and my other recipes!