Buffalo Cauliflower Recipe (Air Fryer Or Oven)

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These crispy buffalo cauliflower bites, sometimes called buffalo cauliflower wings due to their resemblance to buffalo chicken wings, are one of the best ways to classic buffalo flavor — all while sneaking in a veggie and without deep frying. I’ll show you how to make them two ways (baked buffalo cauliflower or buffalo cauliflower in the air fryer) for an easy snack or side dish on game day… or any time you need to shake up your veggies.

I love buffalo flavored dishes, and if you do too, don’t miss out on my spaghetti squash casserole, buffalo chicken dip, or buffalo chicken meatballs.

What Is Buffalo Cauliflower?

Buffalo cauliflower recipes take all the flavor of traditional buffalo chicken wings and swap the meat with bite-sized (and sometimes breaded) cauliflower florets. The result is a mouthwatering combination of crispy veggies and zesty sauce, perfect for dipping!

Ingredients You’ll Need

This section explains how to choose the best ingredients for buffalo cauliflower bites, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

• Cauliflower – Use a whole cauliflower with tight florets and cut into bite-sized pieces, or buy florets pre-cut for convenience. Either way, make sure they are uniform in size.
• Olive Oil – Helps spices adhere to the cauliflower and brown the florets evenly. You can substitute your favorite neutral cooking oil.
• Buffalo Sauce – The hot sauce of choice for cauliflower buffalo wings! Use your favorite one.
• Unsalted Butter – Creates the buffalo wing sauce and helps temper the heat for it. You can also substitute ghee, coconut oil, or olive oil if you need a dairy-free option.
• Spices – Including sea salt, black pepper, and optional garlic powder.

VARIATION: Add breading!

If you prefer breaded cauliflower, you can do this in two ways:

• For the regular version – In a freezer bag or large bowl with a lid, add spices and 3 tablespoons cornstarch (or a cornstarch substitute). Add cauliflower florets and toss to coat, then toss with oil and cook per recipe instructions.
• For keto buffalo cauliflower – Combine 1 1/3 cup almonds and spices in a food processor. Pulse until the consistency is finely ground (avoid over-processing). Alternatively, mix 1 cup almond flour with spices in a freezer bag or large bowl with lid. Whisk 1 large egg in a bowl and add cauliflower, stirring to coat, then transfer to the container with breading mixture and shake to coat. Cook per recipe instructions.

How To Make Buffalo Cauliflower In The Oven

This section shows how to cook baked buffalo cauliflower, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

1. Season. Place cauliflower florets in a large bowl, drizzle with oil, and season with salt, pepper, and garlic powder (if using). Toss to coat.
2. Bake. Transfer cauliflower to a baking sheet lined with parchment paper and arrange in a single layer. Roast until browned and tender.

3. Make sauce. Heat butter and buffalo sauce together in a microwave or stovetop over medium-low heat. Whisk to combine.
4. Combine. Transfer baked cauliflower wings to a bowl and pour the buffalo melted butter mixture over it. Gently toss to coat.

How To Cook Buffalo Cauliflower In The Air Fryer

This section shows how to make air fryer buffalo cauliflower, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

1. Season. Add cauliflower to a large bowl, drizzle with oil, and season with salt, pepper, and garlic powder (if using). Toss to coat.
2. Air fry. Transfer cauliflower to air fryer basket in a single layer. Air fry, working in batches, until browned on the edges. Stir or shake the basket halfway through.

TIP: Avoid over crowding the air fryer basket.

Cauliflower will not cook evenly if there is not enough space between the florets.

3. Make sauce. Heat butter and buffalo sauce together in a microwave or stovetop over medium-low heat. Whisk to combine.
4. Combine. Transfer air fried cauliflower to a bowl and pour sauce over it. Gently toss to coat.

Storage Instructions

• Store: Keep leftovers covered in the fridge for 3-4 days.
• Reheat: For the crispiest results, reheat in a toaster oven, air fryer, or hot oven.
• Freeze: I don’t recommend freezing this recipe, as the texture will get too soft.

What To Serve With Buffalo Cauliflower Wings

The zippy sauce in this recipe pairs with a variety of cool and creamy sides. Try these ideas!

• Dipping Sauce – Homemade ranch dressing and blue cheese dressing are classic options. You could also try plain yogurt mixed with fresh dill, or a drizzle of sugar-free honey.
• Veggies – Carrots and celery are classic choices with air fried or baked buffalo cauliflower, but you can also try cucumbers, sugar snap peas, or mini bell peppers.
• Salads and slaws – Tame the heat with creamy cucumber salad, low carb coleslaw, or cucumber tomato avocado salad.

More Easy Cauliflower Recipes

If you like this veggie, try these comforting cauliflower dishes for your next gathering:

Mashed Cauliflower

Cheesy Cauliflower Tots

Cauliflower Pizza Crust

Roasted Cauliflower Salad

Whole Roasted Cauliflower

Parmesan Broccoli And Cauliflower

4.97 from 53 votes

Buffalo Cauliflower Recipe (Air Fryer Or Oven)

Learn how to make buffalo cauliflower in the air fryer or oven — just 4 basic ingredients! These easy buffalo cauliflower bites are spicy, tender, and flavorful.

Prep: 10 minutes

Cook: 7 minutes

Total: 17 minutes

Author: Maya Krampf from WholesomeYum.com

Servings: 4 (adjust to scale recipe)

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Ingredients

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• 1 head Cauliflower (cut into florets) ▢
• 3 tbsp Olive oil ▢
• 1 tsp Garlic powder (optional) ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1/2 cup Buffalo sauce ▢
• 1/4 cup Unsalted butter (use ghee or olive oil for dairy-free) ▢

Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

Air Fryer Buffalo Cauliflower:

1. Preheat the air fryer to 380 degrees F (193 degrees C).

2. Place the cauliflower florets in a large bowl. Drizzle with olive oil. Season with garlic powder (if using), sea salt, and black pepper. Toss to coat.

3. Add cauliflower to the air fryer basket in a single layer (cook in batches if needed – don’t crowd the basket). Cook cauliflower in the air fryer for 7-10 minutes (depending on the size of your florets), shaking the basket halfway through, until browned on the edges.

4. Meanwhile, heat together the butter and buffalo sauce. You can do this in the microwave or on the stove over medium-low heat. Whisk to combine.

5. When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat. (Alternatively, you can mix directly in the air fryer basket, but a bowl is easier.)

Baked Buffalo Cauliflower:

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper.

2. Place the cauliflower florets in a large bowl. Drizzle with olive oil, and season with sea salt and black pepper. Toss to coat.

3. Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes, until browned and tender.

4. Meanwhile, toward the end of the oven time, heat together the butter and buffalo sauce. You can do this in the microwave or on the stove over medium-low heat. Whisk to combine.

5. When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat.

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Recipe Notes

Serving size: 1 cup

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 230

Fat 22g

Protein 3g

Total Carbs 7.9g

Net Carbs 4.8g

Fiber 3.1g

Sugar 2.8g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course: Appetizer, Main Course, Side Dish

Cuisine: American

Keywords: buffalo cauliflower, buffalo cauliflower bites, buffalo cauliflower recipe, buffalo cauliflower wings

Calories: 230 kcal

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