Shop
My
Custom
FREE 5-Ingredient Recipe EBook
GET IT NOWThis buffalo cauliflower recipe is my fun twist on classic buffalo chicken wings, but I use cauliflower florets instead of chicken. They come out of the oven super crispy and slathered in that irresistibly tangy buffalo sauce, perfect for popping and dipping. I call them buffalo cauliflower bites (they’re bite-sized, after all), but with that familiar flavor, you might as well call them buffalo cauliflower wings! Whether it’s game day or you’re just craving a spicy snack, these totally hit the spot. Even my buffalo-wing-loving husband likes them. Make them with me!
Why You Need My Buffalo Cauliflower Recipe
- Classic buffalo wing flavor – These buffalo cauliflower bites have all the bold, spicy kick of traditional buffalo chicken wings. It’s my veggie-forward way to enjoy those flavors!
- Perfectly crispy and tender – We’ll bake the florets to get them crisp on the outside, soft on the inside. Just like a chicken wing… er, I mean cauliflower wing… should be.
- Simple ingredients – My buffalo cauliflower recipe uses just a handful of basic ingredients (plus salt & pepper), so it’s easy to pull together.
- Mess-free, no-fuss prep – No need to deal with batter, flour, or breadcrumbs. I focus on the flavors and textures that matter, with less effort, and keep it naturally gluten-free. But, if you’re in the mood for more crunch, check out my breading ideas below!
- Quick and easy – You can make this recipe in around half an hour, and most of that time is hands-off for roasting. I usually prep my dinner or other apps while I wait.
Ingredients & Substitutions
Here I explain the best ingredients for my buffalo cauliflower recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Cauliflower – I like to start with a whole head of cauliflower and chop it into bite-sized pieces myself for that perfect uniform look. But if you’re short on time, grabbing pre-cut florets works.
- Olive Oil – This is my go-to to get the spices to stick to the cauliflower and help those florets get nicely browned in the oven. Any heat-safe oil you’ve got will do the trick.
- Buffalo Sauce – They’re not buffalo wings without the hot sauce, right? Pick your favorite to bring that classic heat.
- Unsalted Butter – I mix it with the buffalo sauce to temper the heat a bit and make it more rich. If you’re looking for a vegan or low-dairy option, swap in some ghee, butter flavored coconut oil, or even more olive oil.
- Spices – I keep it simple with sea salt and black pepper, and sometimes throw in some garlic powder for a little something extra.
See my variations below for breading options or other sauces.
How To Make Buffalo Cauliflower
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Season. Place the cauliflower florets in a large bowl, drizzle with the oil, and season with the salt, pepper, and garlic powder (if using). Toss to coat.
- Bake. Transfer the cauliflower to a sheet pan lined with parchment paper and arrange in a single layer. Roast until browned and tender.
- Make the sauce. Heat the butter and buffalo sauce together in the microwave, or on the stovetop over medium-low heat. Whisk to combine.
- Toss together. Transfer the cauliflower to a bowl and pour the buffalo melted butter mixture over it. Gently toss to coat. Enjoy your baked buffalo cauliflower bites — see my serving ideas below!
My Recipe Tips
- For even crispier florets, skip the parchment paper. I used it for easy cleanup, but the cauliflower browns more if you roast on a bare pan. Just brush or spray with olive oil to prevent sticking.
- Cut the cauliflower pieces the same size. This helps them cook at the same rate. If you use pre-cut florets, cut any larger ones in half to match smaller ones.
- If you’re short on time, make smaller pieces. The smaller they are, the faster they will roast.
- You might need more sauce if your head of cauliflower is large. You can 1.5X the sauce upfront to be safe, and just use the extras for drizzling if you have too much. If I realize I’m short at the end, I just quickly melt a bit more buffalo sauce and butter together and add it in.
- Want a faster way? Use your air fryer! See my air fryer buffalo cauliflower here.
Breading & Sauce Variations
Like I often do, I made this buffalo cauliflower simple and left the variations up to you. It can totally be breaded or rock other sauces:
Breading:
- Cornstarch – In a large zip lock bag or large bowl with a lid, combine the spices above with 3 tablespoons of cornstarch. Add the cauliflower florets, seal, and shake to coat. Add oil, shake again, and follow the rest of my buffalo cauliflower recipe as usual.
- Breadcrumbs – Not my favorite, but you can dip the florets in whisked egg (with the salt, pepper, and garlic powder mixed in), then dip in a mixture of your favorite breadcrumbs before roasting. This version is a lot more work!
- Low carb version – Combine 1 1/3 cups of almonds with the salt, pepper, and garlic powder in a food processor. Pulse until the consistency is like a coarse meal (avoid over-processing). You can use this “breading” using the shake method (like cornstarch above) or dip individually (like breadcrumbs above). Cook per recipe instructions.
Sauces:
- BBQ – Make this version if you prefer smoky sweetness over heat! I like to use my sugar free BBQ sauce.
- Garlic Parmesan – Melt 2 tablespoons of butter in a skillet and saute 4 cloves of minced garlic in it, letting them sizzle until fragrant. Add 1/2 cup of heavy cream and 1/4 cup of grated parmesan cheese, and stir until smooth. Pour it over your cauliflower bites and watch them disappear.
- Teriyaki – Use my teriyaki sauce for something a little sweet, a little salty, a little umami. If you can, grab some sesame seeds for a finishing touch.
- Lemon Pepper – This one’s a bit different because I start with my homemade lemon pepper seasoning. To turn it into a sauce, mix 2 tablespoons of seasoning with 1/2 cup of butter.
- Spicy Honey Mustard – Make my sugar-free honey mustard, then add hot sauce to taste (I usually add a tablespoon).
- Gochujang – This is my latest creation, a mix of buttery, sweet, and a little spicy. Get my gochujang cauliflower recipe here!
Serving Ideas
The zippy sauce in this recipe pairs well with cool and creamy sides. Try these:
- Dipping Sauce – I rotate my homemade ranch dressing and blue cheese dressing to tame the heat, but you can use your fave store-bought brand, too. You can either dip or drizzle on top!
- Veggies – I highly recommend carrots and celery sticks to give your cauliflower buffalo wings those classic chicken wing vibes. But you can also shake things up with cucumber slices, snap peas, or mini bell peppers.
- Salads and Slaws – If you need to cool down from the spice, my creamy cucumber salad or refreshing cucumber tomato avocado salad will do the trick. They’re creamy, crunchy, and the perfect chill companions for fiery dishes.
- Pizza – I love a cheesy pizza with wings, but it’s just as delicious with buffalo cauliflower. But if you have extra cauliflower to use up, try my cauliflower pizza.
And if you love buffalo flavors, don’t miss my spaghetti squash casserole and Instant Pot buffalo chicken dip.
More Easy Cauliflower Recipes
If you like this veggie, try these comforting cauliflower dishes for your next gathering:
My Favorite Baking Sheet For This Recipe
This is my go-to baking sheet for just about everything, especially roasting. It cleans up easily, doesn’t warp, and gets my buffalo cauliflower nice and crispy every time.
Buffalo Cauliflower
Make this buffalo cauliflower recipe with simple ingredients! These cauliflower bites bring the heat of your favorite wings in veggie form.
Remove Ads
Instructions
Tap on the times in the instructions to start a kitchen timer.
-
Preheat the oven to 400 degrees F (204 degrees C). You can line a baking sheet with parchment paper or leave it bare and brush with oil for more browning.
-
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.
-
Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes, until tender with browned edges.
-
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.
-
When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips to help you get the crispiest florets, ensure you end up with the right amount of sauce, and ways to make this recipe even faster!
- Variations: Want to change it up? I’ve got options here for difference breadings and sauces you can substitute.
- Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. The cauliflower does get soft, so I keep the sauce separately and add it fresh if I know I’m making this dish ahead.
- Reheat: For the crispiest results, reheat in the oven at 350 degrees F for about 10 minutes, or use your air fryer for a couple minutes if you have one. Again, even better if you can store and reheat without sauce, then add the sauce fresh.
- Freeze: I don’t love freezing buffalo cauliflower, but if you still want to, I recommend freezing the roasted florets without the sauce, for up to 3 months. Add this easy sauce fresh!
📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
Add Your Notes Your Notes
Try More Of My Recipes
© 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.
Buffalo Cauliflower Recipe
94 Comments
Amy
1Oh man! This cauliflower was excellent. Make sure to eat it immediately and don’t add the sauce until right before you’re ready to eat it. I put this over a bed of arugula, added avocado, a little tomato, boiled eggs, ranch dressing, and ate it as a salad. Cheddar would’ve been a nice add as well.
Tamara
1These. Are. So. Good. I made them for a Christmas Eve appetizer and I’m going to make them again for NYE! I couldn’t figure out how they’d be crispy when done because they didn’t LOOK crispy…but sure enough, they are kinda crispy/crunchy when you eat them! Delish…might be on the regular rotation!
micaelaneill
0Wow! I’m a Frank’s Red Hot lover so this really is right up my alley. The picture was so beautiful. I gave it a try. Typically I wouldn’t even consider eating cooked cauliflower but this was a little crunchy super flavorful. It was awesome! Kudos to Maya.
Karen
0I love using my air fryer for easy healthy dishes like this!
Natasha
0We love this recipe as a side dish, so tasty and healthy! I enjoyed making this recipe as it is easy to make and the result is so delicious!
Eden
0This was so great!! Perfect dish for dinner and everyone loved it!
Andie
0I loved these buffalo cauliflower bites. They are the perfect side dish to serve for my vegetarian friends! Even my meat-eating friends loved them. ?
Matt
0This is such a great appetizer recipe. A fun twist on a classic buffalo chicken recipe. Cauliflower is so versatile and this recipe for buffalo cauliflower is on point! It is flavorful and easy to make.
Julia
0I have made this recipe Over and over! I absolutely love how practically guilt free they are! Thanks for posting!
Delia Narvaiz
0Wow, wonderfully delicious. The crisp and sauce, yes I will make this again. Held up well enough for 3 days. If it were a little easier to coat.
Wanda K Shade
0Can I use coconut flour? And if it is a viable option perhaps the recipe should say and/or coconut flour so people with nut allergies or that are trying to avoid almonds won’t be termed away from the recipe.
Wholesome Yum M
0Hi Wanda, Coconut flour and almond flour a not usually interchangeable. With this application, it may work, but I have not tested it. Likely your cauliflower bites won’t get as crisp of a texture. If you decide to give it a try please let us know how they turn out!
Nancy Brennan
0So good!! And much easier than I thought! I did air fry my cauliflower instead of baking.
Sherri Kight Dodson
0Made this and my picky husband loved it. Definitely will be making it again
Leslie
0These are amaze balls!
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.
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.
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.
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?
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
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!
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!