Updated on December 26, 2018
Buffalo cauliflower wings is easy vegetarian recipe to try! These cauliflower bites are hot and addictive. Easy healthy snacks to serve for your family and friends!
Why not to substitute regular super bowl snacks to these gluten-free hot cauliflower wings? If you want to stay healthy, but eat tasty and spicy Game Day food, these cauliflower buffalo wing recipe is a great choice for you!
Literally buffalo cauliflower is one of the best cauliflower recipes we made. If you want more snack ideas, you can check our cauliflower breadsticks, spinach mozzarella sticks and baked sweet potato fries. These all will be a great accompany for your game day!
What I love about buffalo cauliflower wings, is that it is easy to make and tastes amazing! Do you like spicy cauliflower? Well, this recipe is a must try!
Buffalo cauliflower bites are crispy on the outside and soft inside. Perfect balance of sweetness and spiciness, especially good with the Greek yogurt dipping sauce!
Cooking time is only around half an hour and you’ll have delicious low carb cauliflower buffalo wings! Great vegetarian and vegan substitute to buffalo chicken wings.
Making batter for buffalo cauliflower wings
I started using split pea meal instead of regular all-purpose flour for the savory recipes, such as cauliflower breadsticks. It is one of the best gluten-free, healthy recipes with cauliflower!
So no panko breadcrumbs, it will be so delicious with split pea meal, even if you’re not on gluten-free diet! I didn’t find packaged split pea meal in my local store, but it is easy to make at home. You just need to grind split peas in coffee grinder or food processor. To my mind, coffee grinder works the best. You can then clean your coffee grinder by grinding a piece of white bread.
So I used split pea meal for coating the buffalo cauliflower. Moreover, it is better to leave the batter for about 5 minutes to thicken, then stir it, as the pea meal will sit at the bottom of the bowl. It is possible to use almond flour or chickpea flour instead.
Prepare baking sheets with parchment paper for easier clean up. You can also cover baking sheets with cooking spray instead of using parchment paper.
You will need a head of cauliflower, cut into florets.
Then dip cauliflower florets in this spice, milk and pea meal mixture or but them in the bowl and toss to coat. Place wings on the sheets with parchment paper in one layer. Bake about 20 minutes. You can turn them once or twice and add spiced honey coating with a brush and bake until golden brown. Set aside to cool, while making dipping sauce.
This is a quick and easy cauliflower dish, just make sure you followed the recipe exactly.
If you want to make vegan cauliflower, just substitute regular milk to almond milk or soy milk. It is easy to make wings vegan too!
Buffalo cauliflower wings – spicy and hot
I added cayenne pepper to the first batter, but the second one turns cauliflower wing to beautiful color and gives spicy taste! Use Red Hot Buffalo Wings Sauce or any other hot sauce, sriracha sauce or bbq sauce. Combine your favorite hot sauce with honey and vegetable oil. Honey will beautifully balance the hot sauce, but the oil will help to coat the cauliflower wings. And you can substitute honey to maple syrup, if you wish so!
I used the pastry brush to coat cauliflower evenly. So bake another 15 minutes and you will have beautiful spicy vegetarian dish – healthy buffalo cauliflower or cauliflower hot wings!
By the way, buffalo cauliflower wings can be enjoyed not only as snacks, but also as a main vegetarian or vegan ranch dish. Just serve with a cup of cooked brown rice. So definitely include baked buffalo cauliflower wings in your meal plan!
The dipping sauce for cauliflower wings
As the cauliflower wings are hot and spicy, you will want something to calm down a bit. We love to use Greek yogurt as a base for our dipping sauces for easy healthy snacks we make at home. I mixed yogurt with dry parsley and a little bit of garlic powder. And of course add salt and pepper to your taste. Enjoy baked cauliflower warm or cold!
You can also make vegan ranch dressing for this roasted cauliflower. Are you a fan of cheese sauce? Maybe with blue cheese? Well, cauliflower wing recipe is great to combine with any cheese dip! Blue cheese dip with baked buffalo cauliflower sounds good, isn’t it? But if you’re not the fan of this type of cheese, just follow the recipe!
Check also our healthy Cauliflower Rice, Cauliflower Gratin or Cauliflower Fritters for breakfast. We are also making delicious cauliflower tacos, so stay in touch and subscribe!
Buffalo cauliflower - Cauliflower recipes
- 3 mixing bowls
- a knife with cutting board
- baking tray with parchment paper
- spoons for mixing
- 1 big cauliflower
- 200 ml milk
- 2 tbsp Greek yogurt
- 100 g split pea meal
- 2 tsp garlic powder
- 1 tsp dried parsley powder
- 1/4 tsp salt
- 1/8 tsp dried cayenne pepper powder
- 1/4 tsp ground pepper
- 60 ml hot sauce or buffalo sauce
- 2 tbsp vegetable oil
- 1 tbsp honey
- 150 g Greek yogurt
- 1/2 tsp parsley powder
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- Preheat oven to 445 F / 230 C.
- Combine all the dry ingredients for the first coating.100 g split pea meal, 2 tsp garlic powder, 1 tsp dried parsley powder, 1/4 tsp salt, 1/8 tsp dried cayenne pepper powder, 1/4 tsp ground pepper
- Combine milk with 2 tbsp yogurt. Add dry ingredients and combine together. Leave for 5 minutes200 ml milk, 2 tbsp Greek yogurt
- Meanwhile cut cauliflower into florets.1 big cauliflower
- Layer baking tray with parchment paper.
- Mix coating again. Dip every cauliflower floret in the coating, remove the excess. Put florets on the baking tray in one layer.
- Bake 20 minutes, flipping the florets, when half time baked.
- Combine all the ingredients for the second coating.60 ml hot sauce or buffalo sauce, 2 tbsp vegetable oil, 1 tbsp honey
- Brush every cauliflower floret with second coating and bake 15 minutes more.
- Combine all ingredients for the sauce.150 g Greek yogurt, 1/2 tsp parsley powder, 1/2 tsp garlic powder, 1/4 tsp salt, 1/4 tsp pepper
- Serve buffalo cauliflower with sauce and enjoy!
Very healthy and tasty