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. 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.
Can I Use A Different Sauce For These Bites?
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!
Can I Use Frozen Cauliflower?
Absolutely! If using frozen cauliflower florets, let 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.
What You Need To Make Crispy Buffalo Cauliflower Bites
- Head of Cauliflower
- Rice Flour
- Garlic Powder
- Onion Powder
- Freshly Ground Black Pepper
- Hot Sauce
- Blue Cheese or Ranch Dressing
- Carrot and Celery Sticks
How To Make The Recipe
In the Oven:
Preheat a convection oven to 450 degrees Fahrenheit. Line a baking sheet with parchment paper.
Place the bite sized cauliflower florets into a large bowl.
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. Pour the mixture over the cauliflower florets and toss to coat well.
Arrange the cauliflower florets on the prepared baking sheet. Bake for 20 to 25 minutes or until the edges begin to brown. Turn the florets after about 10 minutes for even cooking.
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:
Prepare and coat the cauliflower florets with the batter as directed.
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.
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.
Storing The Recipe
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.
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.
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!Print
These crispy Buffalo cauliflower bites or "wings" deliver spicy goodness in every bite, plus they're gluten-free and vegan, so now you can feel good about indulging in your game-day snacks. Instructions given for making these in the oven and an air fryer (see notes below).
½ cup rice flour, or almond or soy
1 Tbs. cornstarch
1 tsp. garlic powder
1 tsp. onion powder
½ tsp. paprika
½ tsp. salt
¼ tsp. cayenne
Freshly ground black pepper
2 Tbs. butter
¼ cup hot sauce, such as Frank's|
Blue cheese or ranch dressing, for serving
1. Preheat a convection oven to 450°F. Line a baking sheet with parchment paper.
2. Put the cauliflower florets into a large bowl.
3. 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.
4. 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.
5. 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.
Air Fryer Crispy Cauliflower Wings: Prepare and coat the cauliflower florets with the batter as directed. Coat the air-fryer basket with cooking spray. Arrange the florets in the basket in a single layer. Also, try to keep them from touching so that all sides can get direct heat. 5. Air fry at 375°F for 12 minutes, turning them at 6 minutes. Transfer the florets to a bowl, toss with the butter mixture as directed, and serve.
Hungry for more? Try these
Cauliflower, Quinoa and Corn Cakes
- Serving Size: 8
- Calories: 95
- Sugar: 3g
- Sodium: 321.2mg
- Fat: 3.4g
- Carbohydrates: 16.3g
- Protein: 3g
- Cholesterol: 7.6mg
Keywords: buffalo cauliflower bites