These Baked Cauliflower Wings are the ultimate healthy alternative to traditional buffalo wings! Soft and tender on the inside with a crispy, golden exterior, these wings are coated in a spicy and tangy buffalo sauce that will satisfy your craving for something hearty and flavorful. The best part? They’re baked, not fried, making them a lighter choice that doesn’t sacrifice flavor. Whether you’re vegan, vegetarian, or simply looking for a healthier snack, these cauliflower wings are sure to be a hit!
Why You’ll Love This Recipe
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Healthier Alternative: Baked rather than fried, these cauliflower wings are a lighter, lower-calorie option compared to traditional buffalo wings.
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Flavor-Packed: The cauliflower is coated in a crispy batter and then drenched in a spicy buffalo sauce, creating a perfect balance of heat and flavor.
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Versatile: Easily made vegan by swapping in plant-based ingredients for the batter and sauce, making them suitable for many dietary preferences.
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Easy to Prepare: With simple ingredients and just a few steps, these cauliflower wings come together quickly and are perfect for a quick appetizer, snack, or even a healthy main dish.
Ingredients
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For the Cauliflower Wings:
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1 head of cauliflower (approximately 4 cups of florets)
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1 cup Water
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3/4 cup All-purpose flour (or gluten-free rice flour)
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1/4 cup Cornstarch
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1/2 teaspoon Garlic powder
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1/2 teaspoon Onion powder
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1/2 teaspoon Paprika
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1/4 teaspoon Salt
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1/4 teaspoon Ground black pepper
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For the Buffalo Sauce:
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1 cup Frank’s Red Hot Sauce
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1 tablespoon Butter (or Earth Balance Buttery Spread for a vegan version)
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(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Instructions
1. Prepare the Cauliflower
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Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or grease it with oil to prevent sticking.
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Wash and cut the cauliflower into bite-sized florets.
2. Make the Batter
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In a medium mixing bowl, whisk together the flour, cornstarch, garlic powder, onion powder, paprika, salt, and pepper.
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Slowly add water to the dry ingredients, whisking until you have a smooth batter with little to no lumps.
3. Coat the Cauliflower
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Dip each cauliflower floret into the batter, making sure it’s fully coated. Allow any excess batter to drip off before placing it on the prepared baking sheet. Arrange the florets in a single layer on the sheet.
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Bake for 20 minutes, flipping the florets halfway through to ensure all sides get golden and crispy.
4. Prepare the Buffalo Sauce
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While the cauliflower is baking, make the buffalo sauce. In a small saucepan, melt the butter over low heat. Once the butter is melted, stir in the Frank’s Red Hot Sauce. Remove from heat and set aside.
5. Coat in Buffalo Sauce
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Once the cauliflower wings have baked and are golden and crispy, remove them from the oven. Place them in a mixing bowl and pour the buffalo sauce over them. Toss gently to ensure each piece is evenly coated.
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Return the coated cauliflower wings to the baking sheet and bake for an additional 10-15 minutes, or until they reach your desired crispness.
6. Serve
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Serve the buffalo cauliflower wings immediately with your favorite dipping sauces like ranch or blue cheese. Enjoy!
Servings and Timing
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Servings: 4 servings (depending on portion size)
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Prep Time: 10 minutes
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Cook Time: 30-35 minutes
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Total Time: 40-45 minutes
Variations and Substitutions
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Vegan: Use water or almond milk in the batter and swap the butter with a plant-based alternative like Earth Balance or coconut oil.
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Spicy: Add red pepper flakes to the batter or sprinkle them on top of the wings for an extra heat boost.
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Cheese-Free: This recipe is already dairy-free, but if you like, you can skip the optional cheese toppings for a cleaner, more straightforward dish.
Storage/Reheating
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Storage: Store any leftover cauliflower wings in an airtight container in the refrigerator for up to 3 days.
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Reheating: To keep the wings crispy, reheat them in the oven or toaster oven at 350°F (175°C) for 5-10 minutes. Avoid using the microwave, as it will soften the crispy coating.
FAQs
Can I use frozen cauliflower for this recipe?
Fresh cauliflower is recommended for this recipe as it gives the best texture and crispiness. Frozen cauliflower can release excess moisture when baked, which could affect the final result.
Can I make these wings ahead of time?
Yes, you can prepare the cauliflower wings up to the point of tossing them in buffalo sauce. Once baked, store them in an airtight container in the fridge. When ready to serve, coat them in the buffalo sauce and bake for the second time.
What can I serve with these cauliflower wings?
These wings are perfect on their own, but they go great with side dishes like roasted veggies, crispy fries, or a simple salad. You can also serve them as an appetizer with your favorite dipping sauces, such as ranch, blue cheese, or even guacamole.
Can I make the batter in advance?
While it’s best to use the batter fresh for the crispiest results, you can make it ahead and store it in the fridge for up to a day. Be sure to give it a good stir before using.
Conclusion
These Baked Cauliflower Wings are a perfect, healthier alternative to traditional buffalo wings. With a crispy outside and tender inside, they are packed with flavor from the spicy buffalo sauce, and they’re easy to make in under an hour. Whether you’re looking for a vegan snack, a game day appetizer, or a satisfying meal, these cauliflower wings are sure to be a crowd-pleaser. Enjoy the spicy, crispy goodness with your favorite dipping sauce and feel good about what you’re eating!
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Baked Cauliflower Wings (Buffalo Style)
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
These Baked Cauliflower Wings are a healthier, crispy, and delicious alternative to traditional buffalo wings. Made with fresh cauliflower, a seasoned batter, and tossed in spicy buffalo sauce, these wings are baked for a lighter option and can be easily made vegan or gluten-free. Perfect for game day or as a tasty appetizer!
Ingredients
For the Cauliflower Wings
1 head of cauliflower (approximately 4 cups of florets)
1 cup water
¾ cup all-purpose flour (can substitute gluten-free rice flour)
¼ cup cornstarch
½ tsp garlic powder
½ tsp onion powder
½ tsp paprika
1 tsp salt
¼ tsp ground pepper
For the Buffalo Sauce
1 cup Frank’s Red Hot Sauce
1 tbsp butter (for vegan option, use Earth Balance Buttery Spread)
Instructions
Preheat the Oven:
Line baking sheet(s) with parchment paper or grease with oil. Preheat your oven to 400-425°F (200-220°C), depending on your oven.
Prepare the Cauliflower:
Wash and cut the cauliflower head into bite-sized florets. Set aside.
Make the Batter:
In a medium mixing bowl, whisk together the flour, cornstarch, garlic powder, onion powder, paprika, salt, and black pepper. Add the water and whisk until the batter is smooth, with minimal lumps.
Coat the Cauliflower:
Dip the cauliflower florets into the batter, ensuring they are well-coated. Shake off any excess batter before placing the cauliflower on the prepared baking sheet. Arrange the cauliflower in a single layer.
Bake the Cauliflower:
Bake the cauliflower in the preheated oven for 20 minutes until golden brown, flipping halfway through to ensure both sides are crispy.
Make the Buffalo Sauce:
While the cauliflower is baking, prepare the buffalo sauce. In a small saucepan, melt the butter over low heat. Stir in the hot sauce and remove from heat once it’s well combined. Set aside.
Coat the Cauliflower with Buffalo Sauce:
Once the cauliflower has finished its first bake, transfer the florets into a mixing bowl. Pour the buffalo sauce over the baked cauliflower and toss to coat evenly.
Return to the Oven:
Place the coated cauliflower back on the baking sheet and bake for an additional 10-15 minutes or until the cauliflower reaches your desired level of crispiness.
Serve:
Serve the baked cauliflower wings with ranch dressing, blue cheese, or your favorite dipping sauce. Enjoy!
Notes
Coating: Shake off excess batter from the cauliflower to ensure an even, crispy coating.
Vegan Option: Use plant-based butter (like Earth Balance) and gluten-free flour to make this recipe vegan and gluten-free.
Spicy Adjustments: For extra heat, you can sprinkle some red pepper flakes or cayenne pepper on top of the wings after baking.
Storage Tips:
Refrigeration: Store any leftover cauliflower wings in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat in an oven or toaster oven to maintain the crispiness. Avoid microwaving, as it may make the wings soggy.
Freezing: You can freeze the baked cauliflower wings (before adding the buffalo sauce) for up to a month. Reheat from frozen, adding the buffalo sauce and baking until crispy.
Serving Suggestions:
These buffalo cauliflower wings are great as a game day snack, appetizer, or served alongside a fresh salad. They pair perfectly with creamy ranch or tangy blue cheese dressing.
- Prep Time: 15 minutes
- Cook Time: 30-35 minutes
- Category: Appetizer, Snack
- Method: Baked
- Cuisine: American
