Cauliflower Buffalo "Wings"

Cauliflower Buffalo Wings

Recipe is from The Table


Buffalo chicken wings are typically battered, deep-fried, and smothered in a mixture of butter and hot sauce. If made correctly, they are absolutely delicious. Totally unhealthy, but delicious. Since I had a bit of cauliflower leftover from my cauliflower pizza crust, I decided to put it to good use. This recipe is a spin on the classic buffalo wing recipe: Healthy Cauliflower Buffalo “Wings.”

Cauliflower Buffalo Wings

Instead of battering and deep-frying the cauliflower, I coated them in a mixture of flour and milk. Then, the buffalo bites are baked in a 450 degree oven. The coating allows the buffalo sauce to really stick to the florets.

Cauliflower Buffalo Wings

This is a healthy and meatless appetizer that is perfect for football games, afternoon snacks, or even lunch. For my cauliflower buffalo bites I used almond milk and almond flour. However, regular milk and all-purpose flour will work just fine if that’s what you have on hand. I’m always adapting recipes based on what is in my pantry so I don’t have to constantly run to the grocery store (my Taco Chicken Chili is a good example).

Cauliflower Buffalo Wings

Serve these cauliflower buffalo wings alongside blue cheese for dipping and garnish with extra blue cheese crumbles. 

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes


  • 1 head cauliflower
  • 1 cup almond milk
  • 1 cup almond flour (fine)
  • 2 tsp garlic powder
  • 1 cup buffalo sauce
  • 1 tbsp butter or olive oil (optional)
  • cooking spray


  1. Preheat the oven to 450 degrees Fahrenheit.
  2. Chop the head of cauliflower into bite-sized pieces. In a mixing bowl, combine the almond milk, almond flour, and garlic powder. Allow to sit a few minutes before adding the cauliflower.
  3. Toss the bite-sized pieces of cauliflower in the almond milk mixture. Shake off the excess batter and place on a baking sheet prepared with cooking spray. Bake in the preheated oven for 20 minutes.
  4. While the cauliflower is baking, prepare the buffalo sauce. You may use the buffalo sauce as-is, or add a tablespoon of butter or oil for a milder flavor.
  5. Remove the cauliflower from the oven and toss in the buffalo sauce. Place the florets back on the baking sheet and bake for another 8 to 10 minutes.
  6. Allow to cool slightly and serve with blue cheese for dipping.

Find other recipes at The Table!