Crispy Buffalo Cauliflower Bites are your answer to that ever elusive question of finding a healthy alternative to chicken wings! Crispy, spicy goodness in every bite, these “wings” are gluten free and can be made vegan. Directions given for both oven and air-fryer.
Indulge in your favorite game day or late night snack and actually feel good about it after. These cauliflower bites can be made in the oven or air fryer which makes them even easier to whip up.
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Essential Ingredients
Cauliflower: Look for fresh cauliflower without any brown spots with greens that do not look wilted. To cut into florets, first cut the head of cauliflower in half; then again into quarters. Cut the core out on the diagonal; then break the pieces apart into florets using your hands.
Rice flour: This flour is made from finely ground rice and it's what contributes to the crispy texture of the bites, so don't substitute another flour here.
How To Make The Recipe
In the Oven:
1. Preheat a convection oven to 450°F. Line a baking sheet with parchment paper.
2. Place the bite-sized cauliflower florets into a large bowl.
3. In a small bowl combine the flour, onion powder, garlic powder, paprika, salt, and pepper until blended. Carefully add in the milk and stir well (A). Pour the mixture over the cauliflower florets and toss to coat well (B).
4. Arrange the cauliflower florets on the prepared baking sheet (C). Bake for 20 to 25 minutes or until the edges begin to brown. Turn the florets after about 10 minutes for even cooking (D).
5. While the cauliflower roasts, melt the butter with the hot sauce. Once the cauliflower is removed from the oven, drizzle the butter mixture over the florets and using tongs, turn to coat. Serve hot with a side of either blue cheese or ranch dressing and some carrot and celery sticks.
In the Air Fryer:
1. Prepare and coat the cauliflower florets with the batter as directed.
2. Coat the air-fryer basket with cooking spray. Arrange the florets in the basket in a single layer. Try to keep them from touching so that all sides can get direct heat. Don’t crowd the basket, you can always cook in batches.
3. Air fry at the cauliflower wings at 375 degrees Fahrenheit for 12 minutes, turning them at 6 minutes. Transfer the florets to a bowl, toss with the butter mixture as directed, and serve.
Recipe Tips
- If you’re serving these as appetizers at a party or get together, the best way to make sure they stay nice and fresh is to prep the cauliflower, batter, and sauce in advance and cook them in batches. This way the cauliflower retains the crispy texture in every bite!
- You can substitute the rice flour for almond or soy.
- I like to use Frank’s for my hot sauce.
- Use a vegan butter or a coconut oil when making the vegan version of these wings.
Storing and Reheating
These Cauliflower Wings are best eaten right out of the oven for the optimal crispy texture. However, any leftovers can be stored in the fridge for up to 3 days. To reheat these wings it’s best to warm them back in the oven or in the air fryer to try and maintain some of that crispy texture.
Recipe FAQs
Yes, if using frozen cauliflower florets, let them thaw to room temperature and pat dry with a paper towel This removes any excess moisture or ice buildup. Then just prepare like you would with fresh cauliflower.
The buffalo sauce is classic but you can use any type of wing sauce you would use for chicken wings. BBQ sauce, a garlic parmesan, teriyaki, would all be delicious. Or make a batch for each flavor you want to try! You can buy your sauce or make your own. Feel free to experiment!
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Comments and ratings
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Crispy Buffalo Cauliflower "Wings"
Ingredients
- 1 large head cauliflower cut into bite-size pieces
- ½ cup rice flour almond or soy
- 1 tablespoon cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon cayenne
- Freshly ground black pepper
- ½ cup milk, dairy or unsweetened oat or soy
- 2 tablespoons butter
- ¼ cup hot sauce such as Frank's
- Blue cheese or ranch dressing for serving
- Carrot and celery sticks for serving
Instructions
- Preheat a convection oven to 450°F. Line a baking sheet with parchment paper.
- Put the cauliflower florets into a large bowl.
- In a small bowl, combine the flour, onion powder, garlic powder, paprika, salt and pepper until blended. Add the milk and stir well. Pour the mixture over the florets and toss to coat well.
- Arrange the florets on the prepared baking sheet. Bake for 20 to 25 minutes, or until edges begin to brown. Turn the florets after 10 minutes.
- Melt the better with the hot sauce. Drizzle the butter mixture over the florets and using tongs, turn to coat. Serve hit with the dressing and carrot and celery sticks.
Notes
Easy Air Fryer Asparagus
Cauliflower, Quinoa and Corn Cakes
Nutrition
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Rubble says
You mention adding milk, and have it in the article as an ingredient but the amount is not listed on the recipe.
Kathy Kingsley says
hi, it's 1/2 cup milk, recipe is updated. Enjoy!
Jess says
I was skeptical about cauliflower bites, but I'm sold now!