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A baked buffalo cauliflower wings recipe that creates easy and healthy crispy wings perfect for game day! These whole 30 approved wings are paleo and low carb which makes them perfect for all diets.
Let’s be honest, there is nothing better than a crisp fall Sunday in the middle of November. Football games on television, tailgate food perfect for game day spread out in front of you, and a cold beer in hand. You’ve got no plans at all except to plant yourself down on the couch all day, eating every delicious snack in site.
If you’re anything like me, the food that is served during game day or tailgates is the best part of the whole thing. Endless buffalo dips, chips and guacamole, little hot appetizers, and my favorite? Buffalo chicken wings.
I could seriously down an entire bucket of buffalo chicken wings. Crispy, spicy, and dipped into blue cheese, that’s my favorite way to enjoy them.
So in an attempt to make buffalo chicken wings healthier, I decided that I was going to replace the chicken with cauliflower and create a healthier game day snack.
These baked cauliflower wings only have six simple ingredients and take less than an hour to make, and even my chicken wing loving boyfriend couldn’t stop eating them.
Baked buffalo cauliflower wings
Move over chicken, baked cauliflower wings are the new perfect healthy appetizer for game day. Made with only a handful of ingredients, adding these wings to your next football party is key.
Baking these cauliflower wings gives them that crispy texture just like chicken wings! No need for fried food here. And even better is the fact that they only take a few simple steps that anyone with an oven can make.
These buffalo cauliflower wings are gluten-free, dairy-free, and grain-free. They are completely guilt-free and you can eat the entire head of cauliflower without feeling bad! Plus, I warning you that you probably will want to eat the whole head.
How to make cauliflower wings
There are only five steps between you and the best cauliflower wings you’ve ever had in your life.
- Chop – chops up a large head of cauliflower into big florets. I like to do a mixture of smaller florets and bigger ones so that we have all different sizes. It doesn’t really matter how large your head is, you’ll most likely just want to end up with about 5 cups of chopped cauliflower.
- Coat – Add your cauliflower and a whisked egg to a large ziplock bag. You will then want to shake shake shake until the egg has evenly coated the cauliflower. Next, add the almond flour, salt, and garlic powder and shake shake shake until completely coated.
- Bake – line a large baking sheet with parchment paper and toss your coated cauliflower onto the sheet. Bake in the oven until lightly brown and crispy.
- Toss – take your cauliflower out of the oven and let them rest for about five minutes. Add your buffalo sauce right to the sheet and toss them around until evenly coated. You can also place them in a bowl or back in another ziplock bag if easier.
- Broil – toss back into the oven and broil for five minutes. Keep an eye on them so that they don’t burn! You can also just bake them for another 5 minutes if you don’t have a broiler.
Are buffalo cauliflower wings healthy?
Yes! They even are perfect for those who are doing the Whole 30 diet. Made with only a few simple ingredients which all happen to be completely healthy.
We use buffalo sauce from The New Primal, but you can use any buffalo sauce that you like. I like this brand because it is Whole 30 approved and isn’t made with any funky ingredients.
You’re going to be in love with these clean eating buffalo cauliflower wings!
If you liked this recipe, you’ll want to try these!
If you make this recipe, be sure to comment below and let me know how it was! Also tag @erinliveswhole on Instagram and use the hashtag #erinliveswhole so I can see it and feature you!
Buffalo Cauliflower Wings
A baked buffalo cauliflower wings recipe that creates easy and healthy crispy wings perfect for game day! These whole 30 approved wings are paleo and low carb which makes them perfect for eaters of all type.
Ingredients
- 1 large head cauliflower (about 5 cups when chopped)
- 1 egg
- 1 cup almond flour
- 1/2 tsp salt
- 1 tsp garlic powder
- 1 cup buffalo sauce, I used New Primal
Instructions
- Preheat oven to 425F and line a baking sheet with parchment paper.
- Wash and chop cauliflower into different size florets. I like to do a mixture of big and small.
- In a small bowl, whisk the egg.
- Add the cauliflower and egg to a large ziplock bag and shake until evenly coated.
- In another small bowl, mix together the almond flour, garlic powder, and salt.
- Add the flour mixture to the cauliflower and shake well until evenly coated.
- Place cauliflower in a flat layer on baking sheet and bake for 25-30 minutes or until lightly brown.
- Take out of the oven and let cool for 5 minutes.
- Pour 1 cup of buffalo sauce over top of cauliflower and toss to coat. I used my hands but you can also use a bowl.
- Broil for 5 minutes (keep an eye on them). If you don’t have a broiler, place back in the oven for 5 minutes to heat through.
- Serve immediately!
Notes
** To Air-Fry: Place in air-fryer for 15 minutes at 350, shaking/turning once halfway through.
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Kim Sheehy says
I love this recipe that I’m making again! Have you ever made these in the air fryer? Wondering temp and time?!
★★★★★
Erin says
Hi Kim, thanks for your kind words! I haven’t but others have! I’d try 425 F for 15 minutes. Let me know how they come out!
Ashley says
Your recipe above has a different temp time?
Erin says
this was for an air fryer!
Hal says
I was skeptical because these didn’t look anything like the picture, but they were absolutely incredible. Going to be making these all the time instead of chicken.
★★★★★
Erin says
Hi Hal, ah I am so happy to hear that! So glad you loved them!
Michelle says
I used wheat flour. It was amazing. We loved it.
★★★★★
Erin says
Hi Michelle, I am so happy you enjoyed them and made them your own!!
Sydney says
I LOVE THESE!!! It is the perfect food to fill you and satisfy some buffalo cravings! The ziploc method was genius, duper easy clean up!! Love this and all things Erin love whole!!
★★★★★
Erin says
Hi Sydney, thank you so much for your kind words! I am thrilled you love the wings so much. Thanks for all of your support! 🙂
Zeni says
EXCELLENT recipe! The almost flour is perfect for this recipe- give some added heft to the pieces and Monica the texture of chicken more than expected! Thanks for a simple, yet satisfying recipe!
★★★★★
Zeni says
*sorry autocorrect made for a crazy comment haha writing in the sunshine 🙂
Bottom line- loved these
Erin says
Hi Zeni,thank you so much for the kind words and so happy you enjoyed the wings!!
Kristen says
Such a delicious way to eat cauliflower!! My parents loved these and they don’t ever rave about eating vegetables!!
★★★★★
Erin says
Hi Kristen! I am thrilled you and your parents enjoyed them!! 🙂
Carissa says
These are so good! I cut them into smaller pieces so we can put them on top of salad with Whole30 ranch and watermelon on the side for a summery meal. My daughter likes spicy things but I set some aside and put bbq sauce on hers instead. My husband asked me if there was any chicken in it and said twice that he swears it is chicken 😂 Needless to swear, my family loved it!
★★★★★
Erin says
Hi Carissa, thank you for your kind words! I am so happy you and your family enjoyed them! 🙂
Heather G. says
I made this last night we loved it so much!
Erin says
Hi Heather, I am so happy to hear that!! 🙂
Courtney says
Can you reheat these the next day? If so how would you recommend doing it?
Erin says
Air fryer preferred! if not, heat oven up to broil and keep an eye on them.
Hayley C. says
Have you tried making them with any egg substitutes? Thinking of either a flax egg or the Bob’s Red Mill egg substitute. Thanks!
Erin says
I would try the bobs! I think that would be best!
Jeanne says
Just made and finished eating them. My husband and I ate a whole head of cauliflower! They were delicious. I thought they were spicy since I usually add some butter to my hot sauce but my husband said they were perfect. Really enjoy making all your recipes Erin.
★★★★★
Erin says
Thank you Jeanne!! We seriously eat a whole head of cauli too – every time, haha! TOO GOOD!
Erin says
Hi Jeanne, I am so happy you both enjoyed the wings!! 🙂
Debby says
These were delicious (couldn’t stop eating them) but they didn’t get crisp. Not sure why. Will try cooking them in my new ninja foodie next time.
Mahalo for the yummy recipe!
★★★★
Erin says
Hi Debby, thanks for you kind words! Hmm maybe try keeping them under the broiler longer and just watching them closely. Let me know how your next time making them goes!!
Erica says
Really really really good! I’ve tried making a lot of cauliflower wings and this is by far my favorite! By far the easiest method too, using the large ziploc bag is genius!!!
★★★★★
Erin says
THANK YOU ERICA <3
Erin says
Hi Erica, I am thrilled you loved them so much!! 🙂
M says
Can I use oat flour instead?
Erin says
I have not tested but I assume so!
Rachel says
Can’t wait to try these! Do you recommend reheating them?
Erin says
Yes! If you have an airfryer, thats the best way! If not, oven.
Clara Brahimy says
This recipe is SO EASY and delicious, I often find myself eating a full head of cauliflower at lunch because I just can’t stop! Easiest cleanup ever, just throw away ziplock and parchment paper and you’re done! Love love love this, thank you Erin for always providing nourishing but delicious recipes!
★★★★★
Erin says
Hi Clara, so glad you loved them!
Stefanie says
Hi! Is it possible to use frozen cauliflower for this recipe?
Erin says
I would stick with fresh!
Nicole says
These are amazing! I made them so many times already – and they are so easy! I made as a Christmas Eve appetizer and my family loved it!
Thank you, Erin!
★★★★★
Erin says
Hi Nicole, thank you so much for your kind words! I am so happy you and your family loved them so much! 🙂
EVELYN says
So friken good!
★★★★★
Erin says
So happy that you liked them!!!!
Monica Prat says
Really good. It was a hit with my teenagers too!
★★★★★
Erin says
Hi Monica, so happy your family loved them!!
Arla says
I made these for the 1st time today and they are AMAZING! I first had the UNhealthy version in Nashville and they were so good we ordered them every night! So excited there is a healthy version! This will be a main stay at my home!! Thanks so much Erin! Can’t wait to make other recipes of yours! ❤❤
★★★★★
Erin says
This comment made my day. Thank you for sharing!! Enjoy them!
Lori says
They look awesome!!
★★★★★
Erin says
Hi Lori, thanks so much! Let me know how you like them!
Tom says
These are so flavorful. Great healthy alternative to wings!
★★★★★
Erin says
Hi Tom! I am so happy you like them!!