Crispy Buffalo Cauliflower Wings

Got a head of cauliflower? Try these delicious, healthy cauliflower buffalo wings made from just a few simple ingredients — perfect for game day. They stay crispy on the outside, tender inside, and are fantastic dunked in a homemade Greek yogurt blue cheese dip.

Game day is all about the food. You don’t need to load up on fried, greasy options to enjoy a spread — these buffalo cauliflower wings make a satisfying, healthier alternative that still hits those bold, spicy flavors fans love. They’re easy to make, customizable, and pair well with crunchy veggies and a cooling dip.

If you like easy appetizers, try our other crowd-pleasers: healthy chili cheese dip, BBQ crockpot chicken wings, and these buffalo cauliflower wings for a vegetarian option that everyone can enjoy.

These wings are much easier to make than they look. They’re baked for a crisp exterior instead of fried, and you’ll only need a few straightforward steps to finish them.

What you need to make cauliflower buffalo wings

• Cauliflower florets: buy pre-cut or break a medium head into bite-sized florets.
• Almond meal: a superfine almond meal makes a crisp, flavorful coating; it browns nicely and sticks when combined with an egg wash.
• Spices: garlic powder, smoked paprika, salt, and pepper for a smoky, savory rub.
• Buffalo sauce: a simple blend of hot sauce and maple syrup balances heat with a touch of sweetness.
• Blue cheese dip: nonfat Greek yogurt mixed with blue cheese crumbles, lemon juice, and a pinch of salt creates a tangy, creamy dip.

How to make baked cauliflower buffalo wings

1. Chop the cauliflower: Cut into bite-sized, “wing-like” pieces for easy dipping and even cooking.
2. Prepare egg wash: Whisk two eggs in a bowl so the coating will stick to the florets.
3. Make the rub: Combine the almond meal with garlic powder, smoked paprika, salt, and pepper.
4. Coat the florets: Dip each floret in the egg wash, then place into the bag with the almond meal mixture and shake to coat evenly.
5. Bake: Spread the coated florets on a baking sheet and bake at 400ºF for 20 minutes, flip them, then bake 10 more minutes. A hot oven helps them crisp up.
6. Make the buffalo sauce: Stir together Frank’s-style hot sauce with maple syrup for a brighter, slightly sweet finish.
7. Toss and finish: Toss the baked florets in the sauce, return them to the baking sheet, and bake 3–5 more minutes so the sauce sets and becomes slightly sticky.

Air fryer instructions

1. Prep the cauliflower and coating as directed.
2. Line the air fryer basket with parchment to prevent sticking.
3. Air fry at about 370–375ºF for 12–15 minutes, shaking or tossing halfway through. Look for golden brown edges and a crisp exterior.

Tips for air fryer cauliflower buffalo wings

• Cut uniformly: Evenly sized florets cook more consistently; remove thick stems if you want a more wing-like shape.
• Double coat: Dip in egg wash first, then dredge in the almond meal mixture for the best coverage and crunch.
• Cook in batches: Avoid overcrowding the basket so hot air can circulate and crisp the pieces.
• Toss halfway through: Shake or stir at the midpoint for even browning.
• Watch for doneness: Because air fryer performance varies, check for a golden, crispy finish rather than relying strictly on time.

Homemade Greek yogurt blue cheese dip

A tangy blue cheese dip complements the spicy wings perfectly. It’s quick to make and much lighter than traditional creamy dips. If blue cheese isn’t your thing, a homemade healthy ranch is also an excellent option.

• 3/4 cup nonfat Greek yogurt
• 1/3–1/2 cup blue cheese crumbles
• 1 tablespoon lemon juice
• Pinch of salt

Simply mix the ingredients until combined and chill briefly for the flavors to meld. Adjust blue cheese to taste for a milder or stronger dip.

Can I use frozen cauliflower?

We do not recommend frozen cauliflower for this recipe. Frozen florets can carry extra moisture and often become soggy rather than crisp when baked or air-fried.

How do I store leftover cauliflower buffalo wings?

Keep leftovers in an airtight container in the refrigerator for up to 3 days. Re-crisp by heating in an air fryer at 370ºF for a few minutes, flipping halfway, until warmed through and crisp again.

What to serve with buffalo cauliflower wings

Serve with celery and carrot sticks and your favorite dipping sauces. For heartier meals, pair them with additional protein dishes such as cottage cheese buffalo chicken dip, air fryer chicken wings, or shrimp for a varied spread.

Rating: 5 from 1 vote

Cauliflower Buffalo Wings

These Buffalo Cauliflower Wings are a healthier take on a classic favorite. They crisp up on the outside, stay tender inside, and are ideal with a tangy Greek yogurt blue cheese dip.

By: Lee Hersh

Prep: 15 mins

Cook: 35 mins

Servings: 4

Ingredients

For the cauliflower

• 4 cups cauliflower florets (about 1 medium head)
• 1 cup superfine almond meal
• 1 tablespoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 large eggs

For the buffalo sauce

• 1/2 cup Frank’s-style hot sauce
• 2 tablespoons maple syrup

For the blue cheese sauce

• 3/4 cup nonfat Greek yogurt
• 1/3–1/2 cup blue cheese crumbles
• 1 tablespoon lemon juice
• 1/8 teaspoon salt

Instructions

1. Preheat oven to 400ºF and spray a baking sheet with olive oil cooking spray.
2. Prep the cauliflower by cutting it into “wing-sized” pieces and set aside.
3. Mix almond meal, garlic powder, smoked paprika, salt, and pepper in a bowl or gallon-sized bag.
4. Whisk the eggs in a separate bowl. Dip each cauliflower piece in the egg, then coat thoroughly in the almond meal mixture. Place coated pieces on the baking sheet.
5. Spray or lightly drizzle the coated florets with olive oil to encourage browning.
6. Bake at 400ºF for 20 minutes, then flip the florets and bake for an additional 10 minutes.
7. While baking, combine the hot sauce and maple syrup to make the buffalo sauce.
8. Toss the baked cauliflower in the buffalo sauce so pieces are evenly coated.
9. Return the coated pieces to the baking sheet and bake at 400ºF for 3–5 more minutes to set the sauce.
10. Remove from the oven and let rest for 5 minutes. Prepare the blue cheese sauce by stirring together Greek yogurt, blue cheese, lemon juice, and salt. Serve with the wings and enjoy.

Tips & Notes

Nutrition information does not include the blue cheese sauce and should be considered an estimate.

Watch it

Recipe video available on the original recipe page.

Nutrition

Serving: 1/4 • Calories: 256 kcal • Carbohydrates: 19 g • Protein: 11 g • Fat: 16 g • Fiber: 6 g • Sugar: 9 g

Nutrition information is automatically calculated and should be used as an approximation.