Cauliflower Wings

These Cauliflower Wings easy to make and a healthier low carb alternative to the classic Buffalo Wings! Made with crispy baked cauliflower and a delicious vegan buffalo sauce, this is the perfect healthy side, snack or appetizer for game day!

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Crispy Cauliflower Wings Recipe

Football season is here and if you’re looking for healthy appetizer for game day or the Super Bowl party, these Buffalo Cauliflower Wings are one of my favorite things to make! You can serve them along with some fresh veggie sticks, guacamole and simple cheese board for your guests.

Do cauliflower wings taste good?

Buffalo Cauliflower Wings are not only the best way to enjoy cauliflower, but they are a delicious vegetarian, gluten-free, vegan, paleo and low carb alternative to classic buffalo chicken wings.

Plus, they are super simple to make with pantry friendly ingredients and you can easily customize them with any ingredients you like or have on hand!

Ingredients you need

Classic Buffalo Wings are made with chicken wings, all purpose flour and bread crumbs or panko crumbs. Our healthier vegan cauliflower wings are made with:

• Cauliflower florets: Be sure to use fresh cauliflower and not frozen cauliflower otherwise, your vegan cauliflower wings will be soggy.
• Batter:
  • Unsweetened almond milk: or sub with any plant-based milk.
  • Almond flour: our favorite gluten-free flour to replace all purpose flour. Be sure to use superfine almond flour and not almond meal.
  • Onion salt: you’ll need 1 teaspoon. We like the one from Trader Joe’s or you can mix onion powder and sea salt if you don’t have onion salt on hand.
  • Garlic powder: just 1/2 teaspoon but adds so much flavor.
  • Paprika: you’ll need 1 teaspoon. We like smoked paprika but you can use regular if that’s what you have on hand.
• Buffalo sauce: We like to use a Whole30 friendly version such as Tessamae’s or Frank’s Hot Sauce but feel free to use your favorite hot sauce or BBQ sauce.

Feel free to add other spices you like. You can also use crushed grain-free crackers or crushed pork rinds if you are not plant-based.

How to make Cauliflower Wings

OVEN BAKED CAULIFLOWER BITES:

1. CUT THE CAULIFLOWER INTO PIECES: To make your baked cauliflower wings in the oven, remove most of stem and chop the cauliflower into bite-sized pieces. If you’re wondering how to cut cauliflower, here is a great tutorial. Preheat oven to 450 degrees F and line a baking pan with parchment paper.
2. MAKE THE BATTER: In a large bowl, combine almond flour, almond milk ,onion salt, garlic powder and paprika in a bowl and mix until smooth. Add the cauliflower florets to the mixture and toss to coat.
3. ARRANGE ON BAKING PAN: Place florets in a single layer on baking sheet.
4. BAKE for 20-25 minutes until golden brown, flipping halfway through.
5. MAKE THE BUFFALO SAUCE: Meanwhile, mix the hot sauce & melted vegan butter / ghee together in a bowl.
   Pour the buffalo sauce evenly over the cauliflower & toss to coat.
6. BAKE AGAIN for an additional 10 minutes or until crispy and just starting to brown. Serve immediately with your favorite dipping sauce.

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Can I make Keto Cauliflower Wings in the Air Fryer

Yes! To make air fryer buffalo cauliflower wings:

1. Place florets in a single layer in air fryer basket, you will have to work in batches.

   

   

   
   
2. AIR FRY at 375 for 12-14 minutes until golden brown, shaking halfway through.
3. MAKE THE BUFFALO SAUCE: Meanwhile, mix the hot sauce & melted vegan butter / ghee together in a bowl.
   Pour the buffalo sauce evenly over the cauliflower & toss to coat.
4.  Air Fry for an additional 2-3 minutes or until crispy and just starting to brown. Serve and garnish with fresh chopped herbs, if desired and serve with your favorite dipping sauce.

Are cauliflower bites keto?

• 165 calories
• 5g Net carbs = 8g Total Carbs – 3g Fiber
• 5g Protein
• 14g Fat

Variations:

Not a fan of buffalo sauce? You can just swap the sauce with:

• BBQ Sauce
• Sticky Sesame
• Chipotle Lime
• Sriracha and Maple

Make ahead and Storage

How to make ahead

The great thing about making these low carb cauliflower bites is that you can make them ahead. Simply chop up the cauliflower, make the sauce and prepare the breading the day before and store them in separate containers in the fridge.

Then when you’re ready to serve, all you need to do is toss the cauliflower with the batter and follow the cooking directions.

How to store leftover cauliflower bites

I think these are best enjoyed fresh but you can store your buffalo cauliflower bites in an air tight container in the fridge for up to 2 days.

Can you freeze buffalo cauliflower wings?

I don’t recommend freezing these air fryer cauliflower bites as I think they are best enjoyed fresh, but if you’d like to reheat any leftovers you can heat them in an oven at 400 degrees F.

I also don’t recommend reheating Buffalo Cauliflower Wings in a microwave since it will make them really soft and soggy.

What to serve with buffalo cauliflower wings

These Buffalo Cauliflower Bites are delicious alone or you can serve them with the same food you would serve regular buffalo wings with.

Some crunchy vegetables like celery, cucumber spears or carrot sticks along with vegan ranch dressing or blue cheese dip.

More cauliflower recipes to try:

Easy Air Fryer Cauliflower Wings

BBQ Cauliflower Wings

Cauliflower Gratin

Cauliflower Pizza Crust

Keto Cauliflower Casserole

5 from 18 votes

Print

Buffalo Cauliflower Wings

Prep Time

15 mins

Cook Time

25 mins

 

These Buffalo Cauliflower Wings are easy to make and a healthier low carb alternative to the classic Buffalo Wings! Made with crispy baked cauliflower and a delicious vegan buffalo sauce, this is the perfect healthy side, snack or appetizer for game day!

Course: Appetizer

Cuisine: American

Keyword: buffalo cauliflower, cauliflower, cauliflower bites, cauliflower wings, keto appetizer, keto cauliflower wings, low carb appetizer, vegan appetizer, vegan cauliflower wings

Servings: 6 servings

Calories: 165 kcal

Author: Kelly

Ingredients

• 1 cup superfine almond flour
• 1/2 cup unsweetened almond milk , can sub any milk
• 1 tsp onion salt
• 1 tsp paprika
• 1/2 tsp garlic powder
• 4 cups cauliflower florets , about 1 medium cauliflower
• 1/2 cup buffalo sauce (Tessamae's OR Frank's)
• 2 Tbs vegan butter , can sub with ghee if not dairy-free for Whole30

Instructions

1. CUT THE CAULIFLOWER INTO PIECES:

   Remove most of stem and chop the cauliflower into bite-sized pieces.

   

2. Preheat oven to 450 degrees F and line a baking pan with parchment paper.

3. MAKE THE BATTER: In a large bowl, combine almond flour, almond milk ,onion salt, garlic powder and paprika in a bowl and mix until smooth.

   

4. Add the cauliflower florets to the mixture and toss to coat.

   

5. Place florets in a single layer on baking sheet.

   
6. BAKE for 20-25 minutes until golden brown, flipping halfway through.
7. MAKE THE BUFFALO SAUCE: Meanwhile, mix the hot sauce & melted vegan butter / ghee together in a bowl.
8. Pour the buffalo sauce evenly over the cauliflower & toss to coat.
   

9. BAKE AGAIN for an additional 10 minutes or until crispy and just starting to brown.

   Serve and garnish with fresh chopped herbs, if desired and serve with your favorite dipping sauce.

   

Recipe Notes

Feel free to add other spices you like. You can also use crushed grain-free crackers or crushed pork rinds if you are not plant-based.

Nutrition Facts

Buffalo Cauliflower Wings

Amount Per Serving (1 serving)

Calories 165 Calories from Fat 126

% Daily Value*

Fat 14g22%

Carbohydrates 8g3%

Fiber 3g12%

Sugar 2g2%

Protein 5g10%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.