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Buffalo Cauliflower Wings
4 from 108 votes

Buffalo Cauliflower Wings

Buffalo Cauliflower Wings offer a spicy and crispy alternative to traditional chicken wings by using battered and baked cauliflower florets. They have a crunchy exterior with a tender interior, coated with a vibrant buffalo sauce that delivers a tangy heat. A homemade cashew ranch dressing adds a creamy, dairy-free contrast, making this recipe suitable for those avoiding meat or dairy. These wings are practical for gatherings and casual snacking, served alongside refreshing celery sticks for balance.

Prep Time
15 mins
Cook Time
40 mins
Total Time
55 mins
Servings: 4
Calories: 136 kcal
Course: Appetizer
Cuisine: American

Ingredients

  • 1 large head cauliflower chopped into small-to-medium sized florets
  • ½ cup all-purpose flour gluten free 1:1 flour will work too
  • ½ cup water
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ½ teaspoon salt sea salt
  • ¼ teaspoon black pepper
  • ½ cup buffalo wing sauce I used Primal Kitchen's Buffalo sauce
  • celery chopped for serving
Cashew Ranch Dressing
  • ½ cup cashew nuts soaked 3-4 hours or overnight, raw
  • ½ cup water
  • 2 teaspoons dill dried
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt sea salt
  • pinch black pepper

Instructions

    Cup of Yum
  1. Preheat oven to 450°F.
  2. Cut cauliflower into small-to-medium florets and rinse if you haven't already. Pat to dry.
  3. Add flour, water, garlic powder, paprika, salt and pepper into a large bowl. Stir to combine. Add cauliflower florets and toss to coat.
  4. Line a baking sheet with parchment paper or spray with a cooking spray. Don't skip this step or the cauliflower will stick.
  5. Spread coated cauliflower onto a baking sheet in a single layer with space in between each floret.
  6. Bake for 25 minutes, tossing once at the 15 minute mark.
  7. Remove pan from oven, add cauliflower florets back into same large mixing bowl and pour wing sauce over the cauliflower and toss to coat.
  8. Spread cauliflower on baking pan again and bake for 12 more minutes, until the cauliflower starts to brown.
  9. Set oven to broil and broil the cauliflower for 2-3 minutes or until they're looking crispy. Make sure to keep an eye on them so they don't burn!
  10. While cauliflower is roasting, add soaked and drained cashews into a high powered blender or food processor with ½ cup water, dill, garlic powder, onion powder, salt and pepper. Blend until smooth.
  11. Serve cauliflower wings with cashew dressing and celery.

Notes

  • Use gluten-free flour alternatives if preferred to maintain dietary needs.
  • Prevent sticking by lining the baking tray with parchment paper or using cooking spray.
  • Keep an eye on the wings while broiling to achieve crispiness without burning.
  • Adjust seasoning in the batter to taste for added depth.
  • Choose your favorite buffalo sauce brand to control the spice and ingredients.

Nutrition Information

Serving 1cup cauliflower (without ranch) Calories 136kcal (7%) Carbohydrates 19g (6%) Protein 4g (8%) Fat 12g (18%) Saturated Fat 2g (10%) Sodium 740mg (31%) Potassium 460mg (10%) Fiber 4g (16%) Sugar 3g (6%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 136

% Daily Value*

Serving 1cup cauliflower (without ranch)
Calories 136kcal 7%
Carbohydrates 19g 6%
Protein 4g 8%
Fat 12g 18%
Saturated Fat 2g 10%
Sodium 740mg 31%
Potassium 460mg 10%
Fiber 4g 16%
Sugar 3g 6%

* Percent Daily Values are based on a 2,000 calorie diet.