Buffalo Cauliflower Wings

Buffalo Cauliflower Wings

These cauliflower wings are lightly coated on the outside (take your pick of almond flour or corn meal) to get them super crispy. Once they're golden and looking super scrumptious, they get blanketed in buffalo sauce, and cooked just a bit longer--enough to make them sizzle but still be super saucy. Extra sauce optional, but recommended. 

While I'm not a vegetarian or vegan, I love seeing these meat-free "wings" on the table at an football viewing party. For one, it's always nice to have a side of veggies at parties to balance out the nachos and queso dip. (Nachos and queso dip are delicious OF COURSE, but I like some veggies, too, to avoid that, UGH why did I only eat cheese feeling later).

I'd even serve these cauliflower wings next to a plate of these Chipotle BBQ Chicken Wings or Honey Sesame Chicken Wings. Variety is always welcome in this household. …And, so is cauliflower. 

Something else about cauliflower wings? Since cauliflower is a pretty mellow vegetables, whatever sauce you use — in this case, buffalo sauce - SHINES. It’s the primary flavor, and is bold. Which, if you like wings, you’ll like.

Buffalo Cauliflower Wings

Wings are of course a typical game-watching food, but our household doesn't so much raise a finger for football... on the rare occasion we watch a game, it's because it's a good excuse to have friends over. But can I tell you something? I don't even know who is playing this weekend. Forgive me. 

But hey, no one said you had to watch football to enjoy wings. I know we'll be watching the Olympics all next month, and that definitely warrants a good spread of snacks. 

And even when there's nothing to watch, one doesn't have to look far to find a reason to make wings. Our house is the go-to house for hosting board game nights among friends, and cauliflower wings (or chicken wings) are really good game-playing food. Just have plenty of napkins on hand, otherwise your game pieces will end up sticky with sauce. 

Buffalo Cauliflower Wings

Buffalo Cauliflower Wings

Published January 23, 2018 by
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Serves: 4   |    Total Time: 40 minutes


  • 1 head of cauliflower
  • 1/2 cup milk
  • 2 tablespoons coconut flour
  • 1/2 teaspoon garlic powder
  • 1/4  teaspoon ground paprika
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • Heaping 1/2 cup almond flour or corn meal

  • For the sauce: 
  • 1/2 cup Franks Buffalo Sauce
  • 2 tablespoon coconut oil
  • For serving: blue cheese dressing, extra Franks Buffalo Sauce, & minced cilantro for garnish 


  1. Prepare a baking sheet with parchment paper or a Silpat. (affiliate link!). Preheat oven to 350°F.
  2. Rinse the cauliflower, and then remove the leaves and stem, cutting the florets into bite-sized pieces.
  3. In the bottom of a large bowl, whisk together the milk, coconut flour, garlic powder, paprika, cumin, salt and pepper. Add cauliflower to bowl, and use a spatula to turn the cauliflower in the batter until each piece is coated. Add the almond flour or corn meal to the bowl, and toss until each piece of cauliflower is coated.
  4. Spread cauliflower out on sheet pan, with space between each floret, and bake for 20-23 minutes. Cauliflower should be softened through but not yet browning.
  5. While the cauliflower is cooking, make the sauce: melt the coconut oil in a bowl, and then add the Franks buffalo sauce. Whisk until combined. (P.S., you can also use a pre-made sauce, like Wing Time Buffalo Sauce, or mix it up -- I often do half the batch in Trader Joe's Sriracha BBQ Sauce!)
  6. Working in batches, place 1/4 of the florets in the bowl with the sauce. Toss (or stir with a spatula) until the florets are coated in sauce, and then return cauliflower to the sheet pan. Repeat until all of the cauliflower is coated.
  7. Place cauliflower back in oven, and bake for 10 more minutes. (Optional: if you would like your cauliflower even browner on the edges, you can roast everything under the broiler for a few minutes -- watch closely to avoid burning!)
  8. Serve hot with a side of blue cheese dressing (or ranch if you prefer!), extra Franks hot sauce, and a sprinkle of minced cilantro.