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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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Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Taylor says

    Posted on 1/23 at 9:25 am

    LOVE! Not a fan of anything too spicy and these were perfect made with Franks mild sauce. Perfect for game day, already on our Super Bowl list!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/23 at 11:56 am

      Hi Taylor, so glad you loved them! 🙂

      Reply
  2. Shannon says

    Posted on 12/4 at 4:59 pm

    We love snacking on these guilt free!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/5 at 2:31 pm

      Hi Shannon, so glad you love them!!

      Reply
  3. Laura says

    Posted on 7/5 at 5:36 pm

    Can I use arrowroot flour versus almond flour?

    Reply
    • Erin says

      Posted on 7/10 at 5:40 pm

      Hi Laura, yep, should work awesome! Let me know how your wings come out!!

      Reply
  4. Courtney says

    Posted on 6/26 at 10:38 am

    Hi! I have an egg allergy. I thought of using almond milk possibly to get the almond flour to stick. Do you have another suggestion? Thank you!

    Reply
    • Erin says

      Posted on 7/6 at 6:03 pm

      Hi Courtney, hm, good question. You could try almond milk! Let me know how it comes out!

      Reply
  5. nora says

    Posted on 2/1 at 1:11 pm

    So good! Randomly tried the exact recipe but with TJs Honey Alleppo sauce and it was amazing!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/2 at 8:40 pm

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

      Reply
  6. Sue says

    Posted on 12/11 at 7:36 pm

    I love the idea of these and am trying to make them as the directions state, however, having trouble getting the almond flour to stick to the cauliflower. I did shake with egg first then added the flour mixture, and I am now hand patting the batter on the cauliflower? Did I miss something?

    Reply
    • Janet says

      Posted on 10/30 at 4:24 pm

      Great recipe for those that don’t like chicken wings..very tasty appetizer as I watched my team lose 😂

      Reply
  7. Dale says

    Posted on 10/17 at 2:16 pm

    This recipe delivered on flavor. Delicious! So easy for a game day snack. Can’t wait to make it again.

    ★★★★★

    Reply
    • Erin says

      Posted on 10/18 at 6:04 pm

      Hi Dale, so happy you love them!!

      Reply
  8. lynn edwards says

    Posted on 8/8 at 6:54 pm

    This recipe is so good! This has been a staple in our Paleo diet and everyone who tries it (even if they aren’t eating a certain way) thinks it’s delicious also.

    ★★★★★

    Reply
    • Erin says

      Posted on 8/9 at 5:00 pm

      Hi Lynn, so happy you loved them! 🙂

      Reply
      • T says

        Posted on 10/11 at 9:18 am

        Can you use creamy vegan buffalo sauce recipie that you posted instead of store-bought sauce??

      • Erin says

        Posted on 10/11 at 1:13 pm

        Hi, sure! That should work too! Let me know how they come out!

  9. Jessica says

    Posted on 6/14 at 1:39 am

    On our weekly meal rotation! We use this cauliflower recipe as base with other sauces too ! Ie: sweet and sour cauliflower, teriyaki cauliflower, or added taco seasoning and made cauliflower tacos with it 😋.

    ★★★★★

    Reply
    • Erin says

      Posted on 6/14 at 4:02 pm

      Hi Jessica, so glad you loved it!!

      Reply
  10. Nancy Doyle says

    Posted on 6/12 at 7:58 pm

    Loved the taste of these. I love cauliflower roasted but Erin puts a new spin on them. We even liked them without the buffalo sauce. I plan to make them for my book club tomorrow.

    ★★★★★

    Reply
    • Erin says

      Posted on 6/13 at 1:36 pm

      Hi Nancy, so glad you loved them! 🙂

      Reply
  11. Tracey says

    Posted on 5/28 at 11:38 am

    The best recipe ever!
    I make these and take them out to different events that we plan parties etc. it’s always such a big hit and the easiest recipe to follow! Making them again for Memorial Day function 🥰

    ★★★★★

    Reply
    • Erin says

      Posted on 5/28 at 12:35 pm

      Hi Tracey, so glad you loved them and will be making them this weekend! 🙂

      Reply
  12. Lauren Badalucco says

    Posted on 4/12 at 12:06 pm

    I loved these! I can’t believe how well shaking them in the bag worked. I used my reusable Stasher bag and it was great. Don’t skip on breading them and broiling at the end – super key! Followed this recipe to the T and it did not disappoint.

    ★★★★★

    Reply
    • Erin says

      Posted on 4/12 at 9:08 pm

      Hi Lauren, so glad you loved them so much!

      Reply
  13. Lauren says

    Posted on 4/11 at 6:33 pm

    Even my meat-lover boyfriend loves this recipe!! We sometimes to half buffalo and half barbecue sauce . 😋

    ★★★★★

    Reply
    • Erin says

      Posted on 4/12 at 7:04 pm

      Hi Lauren, so happy you both liked them!

      Reply
  14. Liz says

    Posted on 3/24 at 1:16 pm

    So good! One of the few leftover veggie side dishes that I reheated and ate again! Thanks Erin!

    ★★★★★

    Reply
    • Erin says

      Posted on 3/24 at 8:33 pm

      Hi Liz, so happy you loved it!!

      Reply
  15. Nikita says

    Posted on 3/10 at 8:07 am

    I was wondering if I air fry, which step do I air fry? I am assuming the last step where you would broil with hot sauce?
    Thank you

    Reply
    • Erin says

      Posted on 3/10 at 10:39 am

      Yep! You can also air fry them once they have the coating on, then add the sauce, and air fry again. I’ds say 10-15 minutes.

      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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