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Get It Now- Why You’ll Love This Buffalo Cauliflower Recipe
- Ingredients & Substitutions
- How To Make Buffalo Cauliflower In The Oven
- How To Cook Buffalo Cauliflower In The Air Fryer
- Storage Instructions
- What To Serve With Buffalo Cauliflower
- More Easy Cauliflower Recipes
- Tools To Make Buffalo Cauliflower Bites
- Buffalo Cauliflower Recipe (Air Fryer Or Oven) Recipe card
- Recipe Reviews
This buffalo cauliflower recipe takes all the flavor of traditional buffalo chicken wings and swaps the meat with bite-sized cauliflower florets. The result is a mouthwatering combination of crispy veggies and zesty sauce — perfect for dipping! I’ve been making this on repeat.
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.
Why You’ll Love This Buffalo Cauliflower Recipe
- Spicy, buttery taste
- Tender cauliflower with crisp exterior
- 4 basic ingredients
- As little as 10 minutes cook time
- Naturally vegetarian and gluten-free
- No batter, flour, or bread crumbs needed
- 2 ways to make it — oven roasted or air fryer buffalo cauliflower!
Ingredients & Substitutions
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 vegan or dairy-free options.
- 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.
- Season. Place cauliflower florets in a large bowl, drizzle with oil, and season with salt, pepper, and garlic powder (if using). Toss to coat.
- Bake. Transfer cauliflower to a sheet pan lined with parchment paper and arrange in a single layer. Roast until browned and tender.
- Make sauce. Heat butter and buffalo sauce together in a microwave or stovetop over medium-low heat. Whisk to combine.
- 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.
- Season. Add cauliflower to a large bowl, drizzle with oil, and season with salt, pepper, and garlic powder (if using). Toss to coat.
- 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.
- Make sauce. Heat butter and buffalo sauce together in a microwave or stovetop over medium-low heat. Whisk to combine.
- Combine. Transfer air fried cauliflower to a bowl and pour sauce over it. Gently toss to coat.
Storage Instructions
- Store: Keep leftovers in an airtight container 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
The zippy sauce in this recipe pairs with a variety of cool and creamy sides. Try these ideas!
- Dipping Sauce – Homeamde ranch 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 sticks 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, coleslaw, or cucumber tomato avocado salad.
If you love buffalo flavored dishes, don’t miss out on my spaghetti squash casserole and buffalo chicken dip.
More Easy Cauliflower Recipes
If you like this veggie, try these comforting cauliflower dishes for your next gathering:
Tools To Make Buffalo Cauliflower Bites
- Air Fryer – The best one for air fried buffalo cauliflower, thanks to its large basket size.
- Baking Sheet – My favorite one for everyday roasting.
- Mixing Bowl – Makes it easy to toss cauliflower, or store it for later. Includes lids!
Buffalo Cauliflower Recipe (Air Fryer Or Oven)
Make this easy buffalo cauliflower recipe in the air fryer or oven, with just 4 basic ingredients! These bites are spicy, tender & flavorful.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Air Fryer Buffalo Cauliflower:
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Preheat the air fryer to 380 degrees F (193 degrees C).
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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.
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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.
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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.
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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:
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Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper.
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Place the cauliflower florets in a large bowl. Drizzle with olive oil, and season with sea salt and black pepper. Toss to coat.
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Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes, until browned and tender.
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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.
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When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat.
Did You Like It?
Leave a rating to help other readers, or get the recipe sent to your inbox.
Recipe Notes
Serving size: 1 cup
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂
93 Comments
debbie
0can you use frozen cauliflower?
Wholesome Yum M
0Hi Debbie, Yes, but the texture will be a little softer than if you’d used fresh.
Joan
0I would like to get a keto buffalo sauce recipe for chicken wings as I’m not a fan of cauliflower nor hot sauce. I love your recipes very much and I feel you are a very intelligent lady. I’m so glad to have found you.
Wholesome Yum M
0Hi Joan, Thank you so much for the kind words! Buffalo sauce is made from hot sauce (the linked brand in the recipe) and butter or ghee. If you are just looking for the buffalo sauce recipe, it is covered in step 7.
Judy
0thanks. I was wondering about that also. I would like to make this and dip it into your pantry salsa.
DJ
0Hey Joan; our local Montana’ BBQ serves the buffalo cauli wings … they really cheat! They sprinkle the dry franks seasoning over them. I buy my franks seasoning from walmart online.
Marie S.
0Thank you so much for this recipe it’s become a staple
Heather Bryant
0Hi! I made these the other night and loved them!! Do you think these will transfer well to a cookout? If I make them around 12 PM and they aren’t eaten until around 3 PM?
Wholesome Yum M
0Hi Heather, SO glad you enjoyed them! Yes, I think they would hold up will at a cookout.
Strawberry
0This is so simple to make and SO DELICIOUS. The whole family enjoyed it. My mom even said it had a similar texture as meat, which she was impressed with, and so was I. I’ll definitely be making this recipe again. Thank you for sharing Maya, I always love your recipes!
Re Marzullo
0What a great dish! I’ve often made cauliflower tossed in buffalo sauce and baked, but the addition of the almond flour crust was perfect. Thanks for having such awesome recipes!
Debra
0Made a half batch last night for dinner as a side to our chicken wings. My husband was anxious to try them after he heard I was making buffalo cauli bites. We sat down for dinner and the first thing we both went for was the cauli bites. They were everything we had imagined and they tasted almost too good to be good for you. The first words out of his mouth were these are better than French fries! Can’t wait to have our second serving in the next day or two…
Kristi
0These are great – and I’m not a big fan of Buffalo anything, but these were really good! My husband, who loves all things Buffalo, said they satisfied his cravings and asked me to make them again soon. They’re so simple, I’ll gladly make them again and again 🙂
Gloria
0Tossed cauli with avocado oil and almond flour. Baked at recommended temp (on top of a wire rack). Flipped half way through cooking. Took out of oven and coated with Franks Sweet BBQ sauce and put back in oven for another 10 minutes. Served with a side of sauce and Fage yogurt/ranch dressing.
Anne
0This was amazing! I have tried a few roasted cauliflower dishes but this one is my favourite. My daughter has an egg allergy so used olive oil instead of egg and was still a huge win!
Cyndi
0Hubby and I love these! I make them once a week. Use Almond Flour.
Sarah
0I made this and subbed Pork Panko for the almond flour and it was so delicious!! Thank you for an awesome recipe 🙂
Connie
0That sounds good & would cut out more of the carbs in this recipe!! I was thinking 4 net carbs in a 1/2 a cup sounded like a lot & I would get only 3 or 4 pieces Thank you for this Maya for the recipie!! I had some at a restaurant last year that were Gluten free & have been trying to figure out how to make them crispy like theirs & this recipe sounds perfect!!!
Elle
0This is delicious! I did everything accordingly and it came out perfectly. I must have eaten 3 heads of cauliflower in 3 days, haha. Thanks. 🙂
Gaillard Routson
0These were good! My husband even like them! I tasted the almond flour pretty strong though!
Tracy
0Absolutely fantastic!
Karen
0Well, I’ve already eaten half the pan by myself in spite of their saltiness. Next time I will just omit the salt. I had a little trouble getting the egg to coat the cauli, so I added a little olive oil and that did the trick. I think the oil also helped the florets to crisp up nicely in the oven. I tossed them with the almond flour in a bowl to avoid using a plastic bag. In anticipation of not using the butter/hot sauce, I put some serious Indian chile powder in with the almond flour. They came out tender/firm, and I ate them with bleu cheese dressing. Yum. Interested to see how they will be as leftovers.
Whitney
0I made these for super bowl snacks, they rock! Thank you so much for the recipe and technique.
Jenn
0SO good. Next time I am going to have celery and blue cheese on hand. This is a keeper and a great Super Bowl addition.
Meredith
0I have made this over and over. My hubs and I absolutely love it. It tastes good the next day, although not as crispy. Love your recipes!
Denise
0This is the best Buffalo Cauliflower EVER! I did make a few edits; I cooked it in an air fryer with no oil and for my hot sauce I used 50/50 franks red hot original and xtra hot, 1/2 tsp of cayenne and red pepper to make it spicy! Thank you very much for sharing this recipe.
C
0I’m sorry, but I don’t see a recipe? Just a lot of discussion about buffalo cauliflower. Am I missing something? Even when I tap “jump to recipe” it just gives me the option to pin it for later. I was hoping for a straightforward ingredients list and directions.
Wholesome Yum M
0Hi, There is a recipe card with specific measurements and cook times. If you can’t see the recipe, then your browser may be in ‘Reader Mode.’ That function will need to be disabled in order the view the recipe card.
Suzanne
0Hi, I am allergic to almond. can I use cassava flour instead?
Maya | Wholesome Yum
0Hi Suzanne, You can, but it would not be low carb. Pork rinds would be a low carb option.
Megan
0Cant wait to try these! To make them extra keto, do you think you could make breading out of pork rinds?
Wholesome Yum A
0That sounds great, Megan!
Sierra
0This was AMAZING!!! I used bagged florets from walmart which made it even easier (didn’t yield as much though). Anyway, this has become a new keto staple for me! Can’t get over how yummy it was. The only thing I did differently was not combine all of the cauli and sauce. I stored leftover cauli and sauce separately so the cauli wouldn’t get soggy!
Daisy Pez
0I usually don’t leave comments but feel that I have to share. I LOVE your blog/website. I enjoy the videos and recipes that you upload. Thanks to Pinterest I came across Wholesome Yum.
Thank you so much<3
Sherrie Siler
0I just made these in the air fryer they turned out amazing crispy on the outside and perfect on the inside, took about 15 minutes stirring every 5 minutes I also added some Tony’s Creole seasoning to the almond flour which spiced it up a little bit
Riavi
0So yummy…except, they were oh sooooo salty. I think the sauce should just be a drizzle and no salt in the coating. Is there a low sodium Franks Hot sauce?
Wholesome Yum
0Hi Riavi, I’m not sure about that but you can definitely substitute another lower-sodium hot sauce here.
Amy
0I tried this with a couple of tweaks to lower the fat. Use two egg whites instead of a whole egg, and just used Frank’s hot sauce without the butter. Delicious! I did coat and then put the pieces on a rack to sit about 15 minutes. This allowed the breading set up before I put it in the oven. My pieces were decent sized, so baked for 40 minutes on the rack and then roasted directly on the pan for an additional 10. Coating stayed put as I topped the pieces with Frank’s in layers, so I wouldn’t break up the breading. I served them with a low fat, low carb greek yogurt ranch. Love these! Thank you for another way to enjoy cauliflower.
Ruth Taylor
0Can I make these in my air fryer?
Maya | Wholesome Yum
0Hi Ruth, I haven’t tried it but I’m sure you can!
Ruth
0Last night I did half in the oven and half in my air fryer (400 degrees for about 10 minutes). They were both awesome but we liked the air fryer even better. The cauliflower was perfectly done and the breading was even crispier. Thanks for another excellent recipe!
Sherrie Siler
0I just made them in the air fryer and yes they come out fantastic took about 20 minutes on 400 stopped every 5 minutes to give them a stir and to make sure they weren’t burning
Sara E Nelson
0I love reading your recipes but the majority if them use almond flour. There are tons of us out here that are allergic to almonds, so obviously we can’t use any if those recipes. It would be wonderful if for each recipe that uses almond flour that you gave an alternative.
Wholesome Yum
0Hi Sara, I do that whenever possible, but almond flour and coconut flour are rarely interchangeable so it’s not always easy to provide an alternative. However, I do have many nut-free recipes you might enjoy.
Shawn
0How many pounds of cauliflower would you say is one head 1 lb or 2 lb?
Maya | Wholesome Yum
0Hi Shawn, It’s closer to 2 lbs.
Elena
0This turned out so good!!! Thank you!
Lynn
0Also if you are making these to bring to a friends house for dinner, should you wait to coat them in the buffalo sauce?
Maya | Wholesome Yum
0Hi Lynn, Yes, that would be best.
Lynn
0Can I substitute quinoa flour for almond flour? My son is allergic to all nuts – as so many are these days – can you offer another nut free solution?
Maya | Wholesome Yum
0Hi Lynn, I haven’t tried quinoa flour since it isn’t low carb, but think it would work if that works for your dietary needs. Sesame flour can be another low carb alternative.
Justine
0I keep seeing this everywhere, so I was really excited to try them! They came out soooooo good, I’ll definitely be making them often!
Sandi
0I am always looking for new ways to make cauliflower!
Diane Mackinder
0Just made this and it was great!
I used pkg cauliflower florets… and instead of tossing them in hot sauce I drizzled sauce over them after placing them in our plates which prevented any crumb coating from being disturbed …
Used Franks original and Franks wing sauce 1:1 with the butter and as the dipping sauce used plain Greek yogurt and sour cream 1:1 ratio… didn’t have blue cheese so drizzled a bit of shredded Parmesan to finish topped with green onions… will definitely serve to guests!
Thank you so much … so flavourful and incredibly simple!!
Carla
0Are those frozen florets? Did you do anything to them prior to coating?
Jan
0You know, of course, that REAL Buffalo wings have no flour. Buffalo wings started in Buffalo, NY, at the Anchorbar restaurant. I live in Buffalo and these wings are made everywhere here…..no flour at all. Fresh dry wings go directly into frying oil then shaken in a bowl (with lid) with sauce. Dipped in bleu cheese dressing and celery and carrots.
Maya | Wholesome Yum
0Hi Jan, You’re right, but buffalo cauliflower recipes do often have flour and this is based on that concept.
Jules Shepard
0I need more cauliflower in my life! We’ve been having it more and the family LOVES IT! This looks fantastic and I’m pinning for later!
Cynthia
0Tasted delicious. Loved the basic ingredients. Turned out so well. Thank you for sharing the recipe.
Gaye Miller
0Oh my word! This is SOOO good! My husband doesn’t do low carb, but he really liked this. Thank you for fine tuning and sharing.
Maya | Wholesome Yum
0I am so happy you liked them, Gaye! Thanks for stopping by!
Kane
0How is this reheated (used for meal preps)?
Maya | Wholesome Yum
0Hi Kane, I’d probably lightly fry them to reheat, to crisp up the outside. Otherwise the oven or microwave would also work, but they would be much softer that way.
Kris
0My cauliflower is in the oven. I’m curious how this will turn out. But I have a request to make: because of all the plastic already being a problem in the environment, could you please not encourage people to use plastic bags? That would be great! Thanks for thinking about it and of course for the recipes.
Maya | Wholesome Yum
0Great idea, Kris. Thanks for sharing with us!
Marilyn
0Is the cayenne pepper sauce noted in step 7 the Buffalo sauce listed in the ingredients?
Maya | Wholesome Yum
0Hi Marilyn, Yes, thanks for catching that! They are the same thing. I updated it so that both places say buffalo sauce for consistency.
Denise C
0Can I use coconut flour with this since i don’t have almond flour? I’m new to keto, and to coconut and almond flour. Thanks!
Maya | Wholesome Yum
0Hi Denise, Almost always, almond flour and coconut flour are not interchangeable in recipes, because coconut flour absorbs a ton of moisture and makes everything dry, requiring a lot more moisture and has a totally different texture. But, when using it for breading, it’s a little easier to swap one for the other. You can try that for these buffalo cauliflower bites, but they still might be a tad more dry than the original almond flour version. Also, coconut flour breading doesn’t crisp up as easily as almond flour. Let me know how it goes if you try it!
Margaret Kennedy
0I am just about to start the Keto diet and praying it works for me.
I appreciate the printable copy, would be nice to get it on one page. Thank you!
Maya | Wholesome Yum
0Hi Margaret, Check the guide to getting started with keto here. I hope it helps!
Doreen
0Hi Maya, these are absolutely scrummy (if that’s a word!) The almond flour works a treat! These could definitely become a favourite…and your right, this recipe is definitely not suited to the instant pot. Shame.
Maya | Wholesome Yum
0I am thrilled that you liked them, Doreen! Please come back again soon!
Alicia
0Delish! I added a bit of lemon juice and cracked pepper to the buffalo sauce to give it a bit more favor
Maya | Wholesome Yum
0Thank you, Alicia! Those sound like yummy additions to the sauce.
Michelle Belliveau
0Amazing – just like the deep fried meal at a restaurant. I added a bit less buffalo sauce as I was a bit nervous it would be too spicy for me, I used maybe 1/4 cup.
Maya | Wholesome Yum
0Thank you so much, Michelle!
MJ
0Just made this for part of my dinner tonight. Turned out wonderful. I added some extra spices to the almond breading – smoked paprika & cayenne. Thank you for a great recipe.
Maya | Wholesome Yum
0Thank you! I’m glad you liked them!