Buffalo Cauliflower Wings – Easy Vegan Super Bowl Snack

Buffalo Cauliflower Wings are a mouthwatering, healthier twist on classic buffalo wings that everyone will love. They’re spicy, crispy, and completely satisfying, making them perfect for game-day spreads, parties, or just whenever you’re craving something flavorful. Plus, they’re baked instead of fried, so you can enjoy them guilt-free.

I first tried these at a potluck, and they were the first dish to disappear. Everyone, even the die-hard chicken wing fans, couldn’t stop reaching for more. And what’s great is that they’re totally customizable. Whether you’re vegan, gluten-free, or just trying to eat a little healthier, these Buffalo Cauliflower Wings are the answer.

Ready to dive in? Let’s break down why you’re about to become obsessed with this recipe.

Why You’ll Love This Recipe

• Easy to Make: Just coat, bake, and toss in sauce—simple as that.
• Totally Customizable: Make them vegan, gluten-free, or extra spicy to fit your cravings.
• Healthier Alternative: No deep-frying here! Baked cauliflower wings are lower in calories and fat.
• Big Flavor: Smoky, spicy, tangy goodness that hits all the right notes.
• Perfect for Any Occasion: Game day, parties, or just a satisfying snack anytime.

Health Benefits

These Buffalo Cauliflower Wings aren’t just delicious; they’re also loaded with nutritional benefits:

• Low in Calories: Cauliflower is naturally low in calories, making these wings a lighter choice.
• High in Fiber: Promotes better digestion and keeps you feeling full longer.
• Rich in Vitamins: Cauliflower is packed with Vitamin C, Vitamin K, and antioxidants.
• Anti-Inflammatory Properties: The antioxidants in cauliflower help fight inflammation.
• Dairy-Free Option: Using almond milk and vegan butter means it’s great for lactose-intolerant folks.
• Gluten-Free Option: Swap all-purpose flour for gluten-free flour to suit dietary needs.

Preparation Time, Servings, and Nutritional Information

Preparation Time:

• Prep Time: 15 minutes
• Cooking Time: 40 minutes
• Total Time: 55 minutes

Servings: Serves 4 as an appetizer or 2 as a main dish.

Nutritional Information (Per Serving):

• Calories: 200
• Protein: 5g
• Carbohydrates: 30g
• Fat: 8g
• Fiber: 6g
• Sodium: 850mg

Ingredients List

For the Cauliflower Wings:

• 1 large head of cauliflower, cut into florets
• 3/4 cup all-purpose flour (or gluten-free flour)
• 1 tsp paprika
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp salt
• 3/4 cup buttermilk (or almond milk + 1 tbsp apple cider vinegar for vegan version)

For the Buffalo Sauce:

• 2 tbsp butter, melted (or vegan butter/coconut oil)
• 1/3 cup buffalo sauce (like Frank’s Red Hot)

Step-By-Step Cooking Instructions

1. Preheat the Oven:
   • Preheat oven to 375°F (190°C) and line two baking sheets with parchment paper.
2. Prepare the Batter:
   • In a large bowl, mix flour, paprika, onion powder, garlic powder, and salt.
   • Add buttermilk (or almond milk mixture) and stir until smooth and thick.
3. Coat the Cauliflower:
   • Dip cauliflower florets into the batter, ensuring they’re well-coated.
   • Place florets on the baking sheets, leaving space between each piece.
4. Bake:
   • Bake for 20 minutes, then flip the florets and bake for another 20 minutes until golden brown and crispy.
5. Make the Buffalo Sauce:
   • Combine melted butter and buffalo sauce in a small bowl and mix well.
6. Toss and Serve:
   • Transfer baked cauliflower to a bowl and coat with buffalo sauce. Toss gently.
   • Serve immediately, garnished with parsley or chives if desired.

How to Serve

• Serve with vegan ranch or blue cheese dressing and celery sticks.
• Add them to tacos, rice bowls, or salads for a hearty meal.
• Make a party platter with other snacks like fries, veggies, and dips.

Pairing Suggestions

• Dipping Sauces: Vegan ranch, blue cheese dressing, avocado lime dressing.
• Sides: Sweet potato fries, coleslaw, roasted veggies.
• Drinks: Sparkling water with lime, iced tea, or a refreshing lemonade.

Storage, Freezing & Reheating Instructions

• Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
• Freezing: Freeze baked (but unsauced) cauliflower on a tray, then transfer to a freezer bag.
• Reheating: Bake at 400°F for 10 minutes to regain crispiness before tossing in buffalo sauce.

Common Mistakes to Avoid

When making Buffalo Cauliflower Wings, a few common mistakes can impact their texture and flavor. Avoid these pitfalls to ensure your wings turn out perfectly crispy and delicious every time:

Overcrowding the Baking Sheet: One of the biggest mistakes is placing cauliflower florets too close together on the baking sheet. This prevents air from circulating properly, resulting in steamed, soggy cauliflower instead of crisp wings. Always leave enough space between each piece.

Skipping the Drying Process: If your cauliflower is wet after washing, the batter won’t stick well, leading to uneven coating. Pat the florets thoroughly with a clean kitchen towel or paper towel before dipping them in the batter.

Using Too Much Sauce: While it’s tempting to drench your wings in buffalo sauce, over-saucing will make them soggy. Instead, lightly toss the cauliflower in the sauce and let them rest for a few minutes to absorb the flavor.

Undercooking the Cauliflower: To achieve that perfect crispy texture, make sure you bake the cauliflower long enough. If the wings are too pale or soft after the recommended time, leave them in the oven for an additional 5-10 minutes.

Not Flipping the Cauliflower: Turning the cauliflower halfway through the baking process ensures even browning and crispiness. If you skip this step, you’ll end up with one side perfectly crispy and the other side undercooked.

Ignoring Gluten-Free Options: If you need these wings to be gluten-free, don’t forget to substitute all-purpose flour with a high-quality gluten-free flour blend. Using regular flour will ruin the recipe for those with gluten sensitivities.

Using Low-Quality Hot Sauce: The buffalo sauce is the star of the show. Make sure to use a high-quality hot sauce like Frank’s Red Hot or your favorite brand to achieve the best flavor.

Pro Tips

Want to take your Buffalo Cauliflower Wings to the next level? These pro tips will help you achieve the crispiest, most flavorful wings every time:

Use Panko Breadcrumbs for Extra Crunch: If you love ultra-crispy wings, coat your battered cauliflower in panko breadcrumbs before baking. This adds a delicious crunch to every bite without the need for frying.

Bake on a Wire Rack: Instead of placing the cauliflower directly on a baking sheet, try baking them on a wire rack set over a baking sheet. This allows air to circulate underneath, ensuring even crispiness all around.

Don’t Skip the Resting Time: After coating the wings with buffalo sauce, let them rest for 2-3 minutes before serving. This brief resting period allows the sauce to penetrate the cauliflower without making them too soggy.

Use Fresh Cauliflower: Fresh cauliflower gives the best texture compared to frozen, which tends to release too much moisture during baking. Always start with a fresh head of cauliflower for the crispiest results.

Double Bake for Extra Crispiness: For wings that stay crispy even after being coated in sauce, try baking them for an additional 5-7 minutes after tossing them in buffalo sauce. This helps the sauce caramelize slightly and enhances the texture.

Customize the Spice Level: If you love spicy wings, add cayenne pepper to the batter or mix a little extra hot sauce into the buffalo sauce. For a milder version, use less hot sauce or choose a milder buffalo sauce brand.

Serve Immediately: Buffalo Cauliflower Wings are best enjoyed right out of the oven. While they can be reheated, nothing beats their fresh-out-of-the-oven crunch.

Prep Ahead for Convenience: You can prepare the cauliflower florets and batter in advance, then bake and sauce them just before serving. This makes them a great party appetizer you can prep ahead of time.

Frequently Asked Questions (FAQs)

If you’ve got questions about making the perfect Buffalo Cauliflower Wings, you’re not alone. Here are some of the most frequently asked questions with helpful answers:

Can I Make These Wings Ahead of Time?
Yes! You can prepare the cauliflower florets and batter a few hours in advance and store them separately in the fridge. When you’re ready to serve, simply coat, bake, and toss in buffalo sauce for fresh, crispy wings.

How Can I Make Them Extra Crispy?
For extra crispy wings, try coating the battered cauliflower in panko breadcrumbs before baking. You can also bake the wings for an additional 5 minutes after tossing them in buffalo sauce to caramelize the coating.

What Can I Use Instead of Buffalo Sauce?
If you’re not a fan of buffalo sauce or want to change things up, you can use BBQ sauce, teriyaki sauce, honey garlic sauce, or even a spicy Asian-inspired sauce.

Can I Make These Wings Gluten-Free?
Absolutely! Just substitute all-purpose flour with gluten-free flour. You can also use rice flour or chickpea flour for a different flavor and texture.

Can I Air Fry These Wings Instead of Baking?
Yes, you can! Air fry the battered cauliflower at 400°F for about 15 minutes, shaking the basket halfway through. They’ll come out just as crispy, if not more so.

How Long Can I Store Leftovers?
Buffalo Cauliflower Wings are best enjoyed fresh. However, if you have leftovers, store them in an airtight container in the fridge for up to 3 days. To reheat, bake them at 400°F for 10 minutes to regain their crispiness.

Are These Wings Suitable for Keto or Low-Carb Diets?
This recipe is not keto-friendly due to the flour and buttermilk. However, you can try using almond flour and a dairy-free milk substitute for a lower-carb version.

What’s the Best Way to Serve These Wings?
Serve them with vegan ranch or blue cheese dressing, celery sticks, and carrot sticks for a classic combo. They’re also great in tacos, salads, and grain bowls.

Conclusion & Call to Action

These Buffalo Cauliflower Wings are proof that you can enjoy something crispy, spicy, and utterly satisfying without the guilt. Whether you’re serving them at a Super Bowl party, making them as a snack for movie night, or simply craving something comforting, this recipe delivers every time.

What makes these wings so irresistible is their perfect blend of smoky, spicy, and savory flavors, all while being totally customizable. From the spicy buffalo sauce to the light, crunchy coating, each bite is pure bliss. And since they’re baked instead of fried, you get all the flavor without the heavy, greasy feel.

Now it’s your turn! Give this recipe a try, and let me know how it goes. Did you add a personal twist or try one of the variations? I’d love to hear about it. Don’t forget to share your photos and tag me on Pinterest or Instagram—I can’t wait to see how your Buffalo Cauliflower Wings turn out!

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