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Home By Meal Snacks

Buffalo Cauliflower Wings

★★★★★ 42 Reviews Recipe Print
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By: Erin10/13/19

This post may contain affiliate links. Please read my disclosure policy.

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 all diets.

cauliflower wings on plate

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 dips, chips and guacamole, little hot appetizers, and my favorite? Buffalo chicken wings.

baked buffalo cauliflower 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.

cauliflower, egg, sauce, flour

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.

cauliflower with coating on tray

How to make cauliflower wings

There are only five steps between you and the best cauliflower wings you’ve ever had in your life.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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!

dipping buffalo cauliflower wing in ranch

If you liked this recipe, you’ll want to try these!

  • Healthier Seven Layer Dip
  • Healthier Buffalo Chicken Dip
  • Buffalo Chicken Meatballs

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!

baked buffalo cauliflower wings
cauliflower wings on plate
★★★★★ 5 from 42 reviews

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.

Prep: 10Cook: 30Total: 40 minutes
Yield 5 cups 1x
Print Pin it Rate

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

  1. Preheat oven to 425F and line a baking sheet with parchment paper.
  2. Wash and chop cauliflower into different size florets. I like to do a mixture of big and small.
  3. In a small bowl, whisk the egg.
  4. Add the cauliflower and egg to a large ziplock bag and shake until evenly coated.
  5. In another small bowl, mix together the almond flour, garlic powder, and salt.
  6. Add the flour mixture to the cauliflower and shake well until evenly coated.
  7. Place cauliflower in a flat layer on baking sheet and bake for 25-30 minutes or until lightly brown.
  8. Take out of the oven and let cool for 5 minutes.
  9. 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.
  10. 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.
  11. Serve immediately!

Notes

** To Air-Fry: Place in air-fryer for 15 minutes at 350, shaking/turning once halfway through.

Author: ErinCategory: gluten-free, dairy-free, paleo, whole30Method: bakeCuisine: American
cauliflower wings on plate

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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chocolate chip cookies
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Have a question? Use the form below to submit your question or comment. I love seeing what you made!

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Marilyn says

    Posted on 2/8 at 11:45 am

    I made these for Super Bowl. Loved them so much. I didn’t have the buffalo sauce, so I used Primal Kitchen BBQ sauce. They were so so good. I am looking forward to leftovers today.
    Thanks so much
    Marilyn

    ★★★★★

    Reply
    • Erin says

      Posted on 2/8 at 9:43 pm

      Hi Marilyn, thanks for sharing! Glad you loved them!!

      Reply
  2. Maxine says

    Posted on 2/8 at 11:13 am

    Super tasty lighter wings that my vegetarian husband loved!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/8 at 9:43 pm

      Hi Maxine, so happy he enjoyed them!!

      Reply
  3. Lucie says

    Posted on 2/7 at 5:42 am

    Hi — what recipe did you use to dip the cauliflower in?

    Reply
    • Erin says

      Posted on 2/8 at 9:58 pm

      Hi Luice, I just dip them in blue cheese dressing!

      Reply
  4. Amanda says

    Posted on 1/31 at 5:04 pm

    I’ve made these 2x a week since starting Whole30. Today I left off the Buffalo sauce for my vegetarian kiddo and she loved them. Have you tried freezing these and cooking them from frozen? We’ve reheated them from the fridge, but was wondering if making a big batch and freezing for easy vegetarian lunches would be possible.

    Reply
    • Erin says

      Posted on 2/1 at 5:13 pm

      Hi Amanda, I haven’t tried it! I’m a little nervous it might be mushy, but you may be able to make it crispy if you have an airfryer. Let me know what you do and how they come out!

      Reply
  5. Taylor says

    Posted on 1/27 at 9:43 am

    I made these this past weekend for AFC Championship game but did BBQ sauce instead of hot sauce and they were perfect! Thanks so much!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/27 at 5:56 pm

      Hi Taylor, so glad you liked them and made them your own!

      Reply
  6. Julia says

    Posted on 1/17 at 7:34 pm

    SOOO good!!! I made them in the air fryer and they came out great! You cannot even taste the cauliflower, just buffalo deliciousness 🙂

    ★★★★★

    Reply
    • Erin says

      Posted on 1/18 at 3:49 pm

      Hi Julia, thanks for sharing! So happy you liked them!!

      Reply
  7. Julia says

    Posted on 1/16 at 12:21 pm

    For the air fryer method, should I put them back in for 5 minutes with the sauce on them like in the oven method??

    Reply
    • Erin says

      Posted on 1/18 at 4:15 pm

      Hi Julia, yes, that would be perfect!

      Reply
  8. Sky says

    Posted on 1/14 at 4:16 pm

    So easy and delicious!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/14 at 11:59 pm

      Hi Sky, so happy you enjoyed them!!

      Reply
  9. Alicia says

    Posted on 1/4 at 10:45 am

    My entire family loved this healthy snack!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/4 at 3:47 pm

      Hi Alicia, so happy they loved them!

      Reply
  10. Simone says

    Posted on 1/4 at 10:01 am

    So easy, I used Bob’s 1-1 gluten free flour and it worked really well!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/4 at 3:44 pm

      Hi Simone, so glad you liked them!

      Reply
  11. Rose says

    Posted on 1/3 at 9:37 pm

    Really tasty and healthy substitute to wings.

    ★★★★★

    Reply
    • Erin says

      Posted on 1/4 at 3:28 pm

      Hi Rose, so happy you loved them!

      Reply
  12. Emily says

    Posted on 1/3 at 3:45 pm

    The perfect snack for Sunday football! Something the whole family loves!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/4 at 1:38 pm

      Hi Emily, so glad your family liked them!!

      Reply
  13. Ali W. says

    Posted on 12/24 at 6:01 pm

    My family is skeptical of some Buffalo cauliflower recipes and when I made this, they said it was the best Buffalo cauliflower they’ve had, homemade or from a restaurant!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/28 at 12:03 am

      Hi Ali, I am so glad they loved them! 🙂

      Reply
  14. Kristin says

    Posted on 12/18 at 12:22 pm

    I’ve made these 3 times so far! Obsessed- and paired them your homemade ranch on your ebook which is the perfect touch!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/21 at 1:04 pm

      Hi Kristin, I am so glad you love them and the ranch!

      Reply
  15. Jessica says

    Posted on 12/10 at 7:19 pm

    So GOOD!!! Tasted like pub house cauliflower wings we would get when we were allowed in bars! (ugh COVID lifeeee). I also did 1/2c almond flour c 1/2 reg flour. Delicious!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/11 at 2:17 pm

      Hi Jessica, thanks for sharing! I am so glad you enjoyed them!

      Reply
  16. Lindsay says

    Posted on 11/28 at 7:27 pm

    So delicious!! Definitely better to eat immediately and not wait. I will be making these again!

    Reply
    • Erin says

      Posted on 11/30 at 4:15 pm

      Hi Lindsay, I am so happy you love the wings!

      Reply
  17. Jill says

    Posted on 11/28 at 4:29 pm

    This recipe is so easy and so delicious. I used the air fryer and you couldn’t tell it wasn’t deep fried!

    Reply
    • Erin says

      Posted on 11/30 at 4:14 pm

      Hi Jill, I am so happy you love them!

      Reply
  18. Maria says

    Posted on 11/28 at 12:42 pm

    I’ve made these countless times! They’re super easy and yummy. I love adding them into our pizza nights or as an app during a game day.

    ★★★★★

    Reply
    • Erin says

      Posted on 11/30 at 3:43 pm

      Hi Maria, thanks for sharing! I am glad you love them so much!

      Reply
  19. kate says

    Posted on 11/1 at 8:56 am

    Why can I only see one comment? When I press “load older comments” it wont let me see.

    Reply
    • Erin says

      Posted on 11/3 at 3:02 pm

      Hi Kate, thanks for letting me know. I’m working with my team now to fix the first issue, so hold off for now, and I’ll let you know when it’s working again.

      Reply
  20. Natalie says

    Posted on 9/16 at 10:47 pm

    Deeelicious! These will definitely be in the family meal rotation. Wonderfully satisfying.

    ★★★★★

    Reply
    • Erin says

      Posted on 9/18 at 4:18 am

      Hi Natalie, I am so happy you enjoyed them!!

      Reply
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I’m Erin. Creator of Erin Lives Whole, a food blog with delicious and easy healthy recipes that will leave you feeling good. We’ve got everything from wholesome baked goods to comforting savory dishes. I can’t wait to see what you whip up! Read More...

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