Enjoy a vegetarian twist on the classic buffalo wings, with our easy-to-follow recipe for Buffalo Cauliflower Wings
This recipe is a perfect example of culinary ingenuity. Let’s start with the Buffalo sauce aspect. Like a lot of good origin stories, the history of Buffalo Wings is part legend, part myth, part marketing. Some say Buffalo Wings got their start at a bar in Buffalo, New York (hence the name) when either the bar owner’s son and his friends made an unannounced visit and the bar owner/mom needed to whip up a quick and tasty treat. Another story says that a supply truck accidentally delivered wings instead of backs and necks for the bar’s spaghetti sauce. With a waste-not/want-not attitude, the bar owner created the deep-fried wings covered in a hot sauce. Whatever the story, Buffalo Wings have taken the snacking world by storm, and they’re now de rigueur for football-watching parties.
Vegetarians, being the creative granola bunch that they are, decided they could transform this meaty treat into a healthier option. Although no one can pinpoint exactly when cauliflower wings made their debut, it appears a Brooklyn, New York, vegan restaurant is commonly credited with the ingenious recipe flip. The result is a tasty treat that definitely comes in as a healthier option. These days, you’re likely to use cauliflower as a substitute in lots of your favorite dishes, including Mashed Cauliflower and Cauliflower Risotto. Now, I’m not suggesting that you pass the Buffalo Cauliflower Wings off as their omnivore predecessor, but if you did, I wonder if anyone would notice the difference. They’re a pretty good substitute—both in flavor and nutrition.
Serving Suggestions
Think of what you serve with traditional Buffalo Wings and repeat the menu for this cauliflower version. Creamy blue cheese or ranch dressing is perfect for dipping, along with a side of crisp carrots and celery sticks. If you’re doing an appetizer spread, add in some other snack favorites like Spinach Parmesan Bites or Buffalo Chicken Dip.
Ingredients
- 1 large head cauliflower (cut into florets)
- 3 Tbsp canola oil
- 3 Tbsp flour
- 1 tsp garlic powder
- 2 Tbsp whole milk
- 1 cup bread crumbs
- 1/2 cup Franks hot sauce
- 1/4 cup salted butter (melted)
Instructions
Prep time: 15 minutes
Cooking time: 15 minutes
Yields: 4 servings
- Preheat the oven to 375°F and line a baking sheet with parchment paper.
- Place the florets into a large bowl. Drizzle in the oil and toss the cauliflower to let the oil coat all over. Pour in the flour and garlic powder and toss again to coat. Add in the milk and breadcrumbs and toss to coat all over.
- Lay them on the prepared baking sheet with space between each one, and bake for 15 minutes until crispy on the outside.
- When the cauliflower is almost done baking, mix the melted butter and hot sauce until it is well combined.
- Dip each floret into the sauce and place it back onto the baking tray or on a wire rack to get the excess sauce off. Serve and enjoy.
Tips and Tricks for the Perfect Buffalo Cauliflower Wings
- When picking out the cauliflower, look for fresh, firm cauliflower with a bright white color.
- For extra crunch, add another round of dipping the florets into the batter, then the breadcrumbs, then the batter again, and finally the breadcrumbs one last time.
- Flip your cauliflower halfway through baking for extra crispiness.
- If you like your cauliflower wings crispy, serve additional sauce on the side for dipping. If you pour it on the florets after baking, it’ll soften the crust.
FAQs
Sure. Just swap out the regular flour for any gluten-free brand and make sure the breadcrumbs are gluten-free, too.
As long as you’re okay with a few more calories and a little less crunch, frying is just fine. You can also use an air fryer!
You bet! You can bake these ahead of time and they’ll reheat like a dream in a 350°F oven or an air fryer. So, you can be that super-organized chick who’s ready to serve when the gang descends.
Variations
- BBQ Cauliflower Wings: Swap the buffalo sauce with your favorite barbecue sauce.
- Asian-inspired Teriyaki Cauliflower Wings: Coat the crispy cauliflower with a teriyaki glaze.
- Garlic Parmesan Cauliflower Wings: Toss the wings in a mixture of melted butter, minced garlic, and grated Parmesan.
- Lemon-Pepper Cauliflower Wings: Use a squeeze of lemon and a generous sprinkle of fresh ground pepper.
Make Ahead and How to Store
These Buffalo Cauliflower Wings are great for the party planner. You can make them ahead of time and store them in the refrigerator in an airtight container for a couple of days. When you’re ready to serve, cover them with the spicy buffalo sauce and place in the oven at 350°F until they’re hot and ready. Leftovers will last for a few days in fridge. Reheat in the oven or air fryer.
Buffalo Cauliflower Wings
Ingredients
- 1 large head cauliflower cut into florets
- 3 Tbsp canola oil
- 3 Tbsp flour
- 1 tsp garlic powder
- 2 Tbsp whole milk
- 1 cup bread crumbs
- 1/2 cup Franks hot sauce
- 1/4 cup salted butter melted
Instructions
- Preheat the oven to 375°F and line a baking sheet with parchment paper.
- Place the florets into a large bowl. Drizzle in the oil and toss the cauliflower to coat all over. Pour in the flour and garlic powder and toss again to coat; then add the milk and breadcrumbs and toss to coat all over.
- Lay on the prepared baking sheet with space between each one and bake for 15 minutes until crispy.
- When the cauliflower is almost done baking, mix the melted butter and hot sauce together until it is well combined.
- Dip each floret into the sauce and place it back onto the baking tray or on a wire rack to get the excess sauce off. Serve and enjoy.
Nutrition
