Buffalo cauliflower is a popular and delicious alternative to traditional Buffalo wings, offering a crispy, spicy, and tangy flavor while being a healthier plant-based option. Whether you’re a vegetarian, looking for a new way to enjoy cauliflower, or just searching for a game-day snack, this recipe is a must-try.
In this article, we’ll explore everything you need to know about Buffalo cauliflower, including a step-by-step recipe, variations, nutritional benefits, and tips for achieving the perfect crunch.
What is Buffalo Cauliflower?
Buffalo cauliflower is a vegetarian dish that mimics the flavor and texture of Buffalo chicken wings. It consists of bite-sized cauliflower florets that are battered, baked, or fried to achieve a crispy texture, then tossed in a flavorful Buffalo sauce. It is often served with a side of ranch or blue cheese dressing and celery sticks.
This dish has become a favorite among health-conscious eaters and those who enjoy plant-based foods. The versatility of cauliflower makes it an excellent substitute for meat, as it absorbs flavors well and has a satisfying texture.
Why You’ll Love This Recipe
- Crispy & Flavorful: The batter creates a crispy crust while the Buffalo sauce adds a bold, spicy kick.
- Healthier Alternative: A great low-carb, fiber-rich substitute for chicken wings.
- Customizable: Easily adjust the spice level or make it gluten-free and vegan.
- Perfect for Any Occasion: Great as a party appetizer, game-day snack, or a side dish.
Ingredients for Buffalo Cauliflower
To make this easy and delicious Buffalo cauliflower, you will need:
For the Batter:
- 1 medium head of cauliflower, cut into florets
- 1 cup all-purpose flour (or almond flour for gluten-free)
- 1 cup water or unsweetened plant-based milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Buffalo Sauce:
- ½ cup hot sauce (like Frank’s RedHot)
- 2 tablespoons melted butter (or vegan butter for a plant-based option)
- 1 tablespoon maple syrup or honey (for a slight sweetness)
- 1 teaspoon apple cider vinegar
- ½ teaspoon garlic powder
Optional Garnishes & Dips:
- Chopped fresh parsley or green onions
- Sesame seeds
- Blue cheese or ranch dressing (or dairy-free alternative)
- Celery and carrot sticks for serving
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it to prevent sticking.
Step 2: Prepare the Batter
In a large mixing bowl, whisk together the flour, water (or plant-based milk), garlic powder, onion powder, smoked paprika, salt, and black pepper until smooth. The batter should be thick enough to coat the cauliflower but not overly heavy.
Step 3: Coat the Cauliflower
Dip each cauliflower floret into the batter, ensuring it is fully coated. Shake off any excess batter and place the florets on the prepared baking sheet in a single layer.
Step 4: Bake Until Crispy
Bake for 20–25 minutes, flipping halfway through, until the cauliflower is golden brown and crispy.
Step 5: Prepare the Buffalo Sauce
While the cauliflower is baking, prepare the Buffalo sauce. In a small saucepan over low heat, whisk together the hot sauce, melted butter, maple syrup (or honey), apple cider vinegar, and garlic powder. Heat for a couple of minutes until well combined.
Step 6: Toss in Buffalo Sauce
Once the cauliflower is crispy, remove it from the oven and transfer it to a large mixing bowl. Pour the Buffalo sauce over the cauliflower and toss gently to coat.
Step 7: Bake Again for Extra Crispiness
Return the coated cauliflower to the baking sheet and bake for another 10 minutes. This step helps to caramelize the sauce and create an even crispier texture.
Step 8: Serve & Enjoy
Remove from the oven and let the Buffalo cauliflower cool for a few minutes. Garnish with fresh parsley or sesame seeds, and serve with your favorite dipping sauce and celery sticks.
Alternative Cooking Methods
Air Fryer Method
- Preheat the air fryer to 375°F (190°C).
- Follow the same battering and coating steps.
- Arrange the cauliflower in a single layer in the air fryer basket.
- Cook for 15–18 minutes, shaking the basket halfway through.
- Toss in Buffalo sauce and air fry for another 3–5 minutes.
Deep-Fried Method
- Heat about 2 inches of vegetable oil in a deep pan over medium-high heat.
- Dip cauliflower in the batter and carefully place it in the hot oil.
- Fry for 4–5 minutes or until golden brown and crispy.
- Remove and drain on a paper towel before tossing in Buffalo sauce.
Recipe Variations
1. Gluten-Free Buffalo Cauliflower
- Use almond flour, chickpea flour, or gluten-free all-purpose flour.
- Ensure your hot sauce and seasonings are gluten-free.
2. Vegan Buffalo Cauliflower
- Substitute dairy butter with vegan butter.
- Use plant-based milk in the batter.
3. Extra Crispy Version
- Add ½ cup panko breadcrumbs to the batter for extra crunch.
- Bake at 450°F (230°C) instead of 425°F.
4. BBQ Cauliflower Wings
- Swap Buffalo sauce for your favorite BBQ sauce.
5. Sweet & Spicy Variation
- Mix ½ cup Buffalo sauce with 2 tablespoons honey or maple syrup for a sweet-heat combination.
Tips for Perfect Buffalo Cauliflower
- Do Not Overcrowd the Pan – Spread out the cauliflower florets in a single layer to ensure even cooking.
- Flip Halfway Through – This ensures all sides become crispy.
- Use a Wire Rack – Placing the cauliflower on a wire rack over a baking sheet allows for better air circulation, making it crispier.
- Adjust Spice Level – If you prefer a milder flavor, reduce the amount of hot sauce or mix in more butter.
- For Extra Stickiness – After tossing in the Buffalo sauce, bake for an additional 10 minutes to let the sauce caramelize.
Nutritional Benefits of Buffalo Cauliflower
Buffalo cauliflower is not just delicious but also packed with nutrients:
- Low in Calories – A great alternative to deep-fried chicken wings.
- High in Fiber – Helps with digestion and gut health.
- Rich in Antioxidants – Cauliflower contains vitamins C and K.
- Good Source of Plant-Based Protein – When paired with dips like hummus or a high-protein dressing.
One serving (without dip) contains approximately:
- Calories: 150
- Protein: 5g
- Carbohydrates: 20g
- Fiber: 4g
- Fat: 6g
Frequently Asked Questions
1. How do I store leftover Buffalo cauliflower?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer at 375°F (190°C) for 10 minutes to restore crispiness.
2. Can I make Buffalo cauliflower ahead of time?
Yes! You can prepare the batter and cauliflower ahead, then bake just before serving for the freshest taste.
3. What’s the best dipping sauce for Buffalo cauliflower?
- Ranch dressing
- Blue cheese dressing
- Vegan tahini-based sauce
- Garlic aioli
4. Can I use frozen cauliflower?
Yes, but make sure to thaw and pat dry the cauliflower to remove excess moisture before battering.
Final Thoughts
Buffalo cauliflower is a crowd-pleasing, flavorful dish that can be enjoyed as a snack, appetizer, or even a main course. It’s easy to make, packed with nutrients, and a fantastic alternative to Buffalo wings. Whether baked, air-fried, or deep-fried, this recipe will satisfy your cravings for something spicy, crispy, and delicious.
Give this Buffalo cauliflower recipe a try, and let me know how it turns out! What’s your favorite way to enjoy it? 🍽️🔥
