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4.0 from 108 votes

Buffalo Cauliflower Wings

These buffalo cauliflower wings are baked instead of fried! They're perfectly crunchy and delicious dipped in ranch dressing.

Prep Time
15 mins
Cook Time
15 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 sea salt
  • ¼ teaspoon black pepper
  • ½ cup buffalo-style wing sauce (I used Primal Kitchen's Buffalo sauce)
  • celery chopped for serving
Cashew Ranch Dressing
  • ½ cup raw cashews soaked 3-4 hours or overnight
  • ½ cup water
  • 2 teaspoons dried dill
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • pinch of 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

  • Steve's Wing Sauce
  • Primal Kitchen's Buffalo Sauce
  • Frank's Red Hot Wing Sauce
  • Old recipe: This recipe has been updated, if you want to make the old recipe, you'll replace the all-purpose flour with almond flour and add 2 Tablespoons of avocado oil to the mixture. The old recipe didn't have the paprika, salt and pepper but I feel like it's nice to have those seasonings. 
  • For the wing sauce: I used Steve's Wing Sauce, which is gluten-free and refined sugar free and definitely my first choice if you can find it. Primal Kitchen's Buffalo Sauce is another brand I would recommend. If you're in a pinch, Frank's Red Hot Wing Sauce also works and is still vegan, just isn't as clean.

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 (13%) Fiber 4g (16%) Sugar 3g (6%)

Nutrition Facts

Serving: 4Serving

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.