4.7 from 360 votes
Baked Buffalo Cauliflower wings
Soft and tender on the inside and crispy on the outside, these Baked Cauliflower Wings are so close to the real deal it's hard to believe!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 172 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 1 head of cauliflower approx. 4 cups of florets
- 1 cup water
- 3/4 cup all-purpose flour can sub gluten-free rice flour
- 1/4 cup cornstartch
- 1/2 tsp EACH garlic powder, onion powder, paprika, salt
- 1/4 tsp ground pepper
- 1 cup Frank's Red Hot sauce
- 1 tbsp butter for vegan: use earth balance buttery spread
Instructions
- Line baking sheet(s) with parchment paper or grease very well with oil. Preheat your oven to 400-425 F depending on your oven.
- Wash and cut cauliflower head into bite-sized pieces/florets.
- Whisk the flour, spices, and water in a medium mixing bowl. Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower single layer on the baking sheet.
- Bake for 20 minutes until golden brown, flipping the florets over halfway through to get all sides golden brown and crispy.
- While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan low heat, melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
- Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to the baking sheet and bake in the oven for another 10-15 minutes or until reached desired crispness. Serve with ranch, blue cheese, or your favorite dipping sauce. Enjoy!
Cup of Yum
Notes
- Serve with ranch or blue cheese dressing.
- Store leftovers in an airtight container. They will keep in the refrigerator for up to 3 days.
- Reheat leftovers in an oven or toaster oven to help maintain crispiness.
Nutrition Information
Serving
1serving (1/4th the recipe)
Calories
172kcal
(9%)
Carbohydrates
28g
(9%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
3g
(15%)
Cholesterol
11mg
(4%)
Sodium
739mg
(31%)
Potassium
522mg
(15%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
137IU
(3%)
Vitamin C
69mg
(77%)
Calcium
74mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 172
% Daily Value*
| Serving | 1serving (1/4th the recipe) | |
| Calories | 172kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 11mg | 4% |
| Sodium | 739mg | 31% |
| Potassium | 522mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 137IU | 3% |
| Vitamin C | 69mg | 77% |
| Calcium | 74mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.