Buffalo Cauliflower Wings Recipe
Buffalo Cauliflower Wings are a healthy appetizer that taste and look just like chicken wings. Baked full of zesty flavor, vegetarian, gluten free, and absolutely no guilt of extra calories. Created in a Southern California pub, dunk these buffalo wings into your favorite dipping sauces like blue cheese dressing or buttermilk ranch for the perfect game-day snack with a cold beer.
Servings: 10
Calories: 63kcal
Equipment
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 Wing Coating
- 1 cup Frank's red hot sauce
- 1 teaspoon sea salt
Instructions
- Cut your cauliflower florets with some stem into small bite size pieces about 1- ½ inches long, similar to a chicken wing size.
- Preheat oven to 425F. Line a large sheet pan with parchment paper or spray the pan well with coconut oil non-stick spray.
Cauliflower Batter Coating
- Make the batter mixture. Add milk (or almond or plant based milk if you prefer), water, flour (or rice flour to make it gluten free), salt, and pepper in a large mixing bowl until the batter is thick and is able to coat the cauliflower. It's important the batter is thick to cling to 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 or baking sheet in a single layer on parchment paper.
- Bake for 15 minutes at 425F.
Buffalo Sauce Coating
- Meanwhile, while the cauliflower is baking, on low heat, make the buffalo sauce. Simply melt 1 tablespoon of butter in a small saucepan, and 1 cup of Frank's RedHot® Hot Sauce. Just as it starts to melt, remove it from heat, stir it together and set aside.
- Once the cauliflower is baked for 15 minutes, remove them from the oven, leave the oven on, 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, or blue cheese dressing, celery sticks, and garnish with fresh herbs. Enjoy!
Notes
Cauliflower Wing Dipping Sauces & Dressing Ideas
- Extra Buffalo Sauce like Frank's Red Hot brand is great by itself or even better, combine ½ cup of Franks Red Hot Sauce, 1 tablespoon melted butter, 2 tablespoon brown sugar, and 1 teaspoon garlic powder.
- Blue Cheese Dressing Dip is slightly chunky and loaded with flavor.
- Whisk up this delicious Buttermilk Ranch Dressing, it is amazing on salad, to dip fried food, or with wings!
- Remoulade Sauce is a popular condiment and dipping sauce, with deep amazing flavors.
- Or dip crispy hot buffalo cauliflower bites in a Creamy Balsamic Horseradish Sauce.
Nutrition
Serving: 12g | Calories: 63kcal | Carbohydrates: 11g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.2g | Cholesterol: 3mg | Sodium: 1112mg | Potassium: 219mg | Fiber: 1g | Sugar: 2g | Vitamin A: 40IU | Vitamin C: 28mg | Calcium: 45mg | Iron: 1mg