Buffalo Cauliflower

Last Updated October 2nd, 2021 at 11:46 am by Lisa

Buffalo Cauliflower is a healthy appetizer that tastes like "Buffalo Chicken Wings" these are baked, full of flavor, and have absolutely NO guilt. Dip these Cauliflower Wings in blue cheese or ranch dressing...

Why This Recipe Works

• Well, they taste just like Buffalo Chicken Wings for starters
• Vegetarian Plant-Based Recipe
• Not FRIED
• Gluten-Free (swap out the flour for rice flour)
• Healthy ; )
• Lighter Party Food option for Game Days
• Simple inexpensive ingredient

Top Recipe Tips

• Cauliflower: Cut your cauliflower florets with some stem into small pieces about 1- ½ inches long, similar to a chicken wing size.
• Baking: Your oven needs to be HOT for this recipe, set the temp to 425 degrees to get your cauliflower wings to be crisp and have the right texture. If they are soggy, it might be due to the oven temp being too low!
• Batter: When you mix the batter, dip in a piece of cauliflower, it should hold onto it but the extra should drip off. Adjust your batter to thicken or thin if necessary.
• Buffalo sauce: Easy to make, just melted butter and Franks Hot Sauce-that's it.
• Serving: Bake and serve these hot right from the oven to your guests with a cool creamy dip like ranch or blue cheese.

How To Make Buffalo Cauliflower

Cauliflower Batter Coating

• Pre-heat oven to 425F. Line a large sheet pan with parchment paper (or spray the pan well with coconut oil non-stick spray).
• Next, mix the batter: milk (or almond/plant based milk), water, flour (or rice flour), salt, and pepper in a medium mixing bowl until the batter is thick and is able to coat the cauliflower. PRO TIP: It's important the batter is thick to cling on the cauliflower.
• Dip all the cauliflower pieces in the batter, shake off excess batter as you remove each piece of cauliflower and lay on a sheet pan in a single layer. Bake for 15 minutes at 425.

Buffalo Sauce Coating

• Next, while the cauliflower is baking, on low heat, make the buffalo sauce, simply melt butter in a small saucepan, and 1 cup Frank’s Hot Sauce. Just as it starts to melt, remove it from heat, stir together, and set aside.
• Once the cauliflower has baked, remove them from the oven and dip all the “wings” into a large mixing bowl with the buffalo sauce. Return cauliflower to the sheet pan and bake in the oven for another 15 minutes or until reached desired crispness.
• Once baked, arrange hot buffalo cauliflower “wings” on a platter, with a bowl of ranch dip, garnish with fresh herbs. Enjoy!

Cauliflower Wing Dips

• Extra Buffalo Sauce (like Frank's brand)
• Creamy Blue Cheese Dip
• Ranch Dressing

What Else Pairs Well

• Veggie Sticks: celery, carrots, cucumber, jicama, or bell pepper.
• Crudite: Design Crudites on a tray or board.
• Olive Tapenade: Delightfully fresh Meyer Lemon Tapenade is one of the fastest appetizer recipes, and has many other uses in your cooking! Serve with mini bell pepper scoops.
• Squash Chips: Easy low-calorie Parmesan Zucchini Chips scooped in a garden-fresh Lemon-Dill Yogurt Dip is a clean wholesome appetizer and dip, or snack anytime!

One More Cauliflower Recipe

Another healthy cauliflower recipe people RAVE about is my Cauliflower Alfredo sauce, which goes so well on fettuccini or any pasta you love. And the alfredo is made from you, guessed it...cauliflower!

Creamy Fettuccine Cauliflower Alfredo (Gluten Free)

Creamy Fettuccine Cauliflower Alfredo is absolutely rich and bursting with flavor, gluten-free, and a healthier recipe of a classic comfort food dish!

GET THE RECIPE PIN IT

More Healthy Appetizers

An easy appetizer and party food, Shrimp Cocktail is made by oven roasting large shrimp, then dip them in fresh homemade Cocktail Sauce!

Delightfully fresh Meyer Lemon Tapenade (olive tapenade) is one of the fastest appetizer recipes, and has many other uses in your cooking!

Cucumber Soup is a cool and refreshing light soup, serve as a light lunch or clean appetizer.

Rainbow Rice Paper Rolls with Sesame Ginger Dipping Sauce, are a clean option rather than traditional egg rolls as an appetizer and are a tasty option on hot summer days.

Print Pin Recipe

Buffalo Cauliflower "Wings"

Buffalo Cauliflower is a healthy appetizer that tastes like "Buffalo Chicken Wings". Dip Cauliflower Wings in blue cheese or ranch dip!

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 10

Calories 93kcal

Author Lisa Hatfield

Equipment

Large Metal Sheet Pan

Chef Knife

Ingredients

• 1 head of cauliflower about 5 cups of 2-3” florets

Cauliflower Batter

• 1 cup milk or almond/plant based milk
• ½ cup water
• ¾ cup all-purpose flour or sub rice flour (gluten-free flour)
• ½ teaspoon kosher salt
• ¼ teaspoon fresh cracked pepper

Buffalo Sauce

• 1 tablespoon butter
• 1 cup Frank's red hot sauce

Ranch Dip

• ½ cup sour cream
• ½ cup buttermilk
• ½ cup mayonnaise
• 2 cloves garlic (or 1 ½ teaspoons minced jar garlic)
• 1 teaspoon sea salt
• ½ teaspoon fresh cracked pepper
• 1 tablespoon dried parsley (or ¼ cup fresh parsley)
• 1 tablespoon chopped fresh chives (or 2 tablespoons dried chives)
• 1 tablespoon fresh lemon juice
• 4 dashes hot sauce

Instructions

Make Ranch Dip

• Mix the ranch dip ingredients in a small bowl or in a blender to make it smooth. Chill in the refrigerator in a small sealed container.

Cauliflower Batter Coating

• Pre-heat oven to 425F. Line a large sheet pan with parchment paper (or spray the pan well with coconut oil non-stick spray).
• Next, mix the batter: milk (or almond/plant based milk), water, flour (or rice flour), salt, and pepper in a medium mixing bowl until the batter is thick and is able to coat the cauliflower. PRO TIP: It's important the batter is thick to cling on the cauliflower.
• Dip all the cauliflower pieces in the batter, shake off excess batter as you remove each piece of cauliflower and lay on a sheet pan in a single layer. Bake for 15 minutes at 425.

Buffalo Sauce Coating

• Next while the cauliflower is baking, on low heat, make the buffalo sauce, simply melt butter in a small saucepan and 1 cup Frank’s Hot Sauce. Just as it starts to melt, remove from heat, stir together and set aside.
• Once the cauliflower has baked, remove them from the oven and dip all the “wings” into a large mixing bowl with the buffalo sauce. Return cauliflower to the sheet pan and bake in the oven for another 15 minutes or until reached desired crispness.
• Once baked, arrange hot buffalo cauliflower “wings” on a platter, with a bowl of ranch dip, garnish with fresh herbs. Enjoy!

Notes

Top Recipe Tips:

• Cauliflower: Cut your cauliflower florets with some stem into small pieces about 1- ½ inches long, similar to a chicken wing size.
• Baking: Your oven needs to be HOT for this recipe, set the temp to 425 degrees to get your cauliflower wings to be crisp and have the right texture. If they are soggy, it might be due to the oven temp being too low!
• Batter: When you mix the batter, dip in a piece of cauliflower, it should hold onto it but the extra should drip off. Adjust your batter to thicken or thin if necessary.
• Buffalo sauce: Easy to make, just melted butter and Franks Hot Sauce-that's it.
• Serving: Bake and serve these hot right from the oven to your guests with a cool creamy dip like ranch or blue cheese.

Nutrition

Serving: 10g | Calories: 93kcal | Carbohydrates: 13g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 1027mg | Potassium: 271mg | Fiber: 2g | Sugar: 4g | Vitamin A: 137IU | Vitamin C: 33mg | Calcium: 74mg | Iron: 1mg

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