Got a head of cauliflower? Make these amazing healthy buffalo cauliflower wings with just a few simple ingredients for the big game. These healthy cauliflower buffalo wings are especially delicious dipped in a homemade healthy blue cheese dip.
Game Day Eats
My favorite part of game-day is the FOOD. Guess what, game day doesn’t have to be ful of fried food (even though sometimes a fried cheese curd is the best!). We have so many healthy game day recipes on our site that will awe any football fan!
My go-to game day recipes are our healthy chili cheese dip, our bbq crockpot chicken wings, and now these amazing buffalo cauliflower wings!
Buffalo Cauliflower Wings
If you’re a buffalo wing kind of person, then this is your recipe! It’s made with good-for-you ingredients and 100% guilt-free. This buffalo cauliflower recipe is also gluten-free, dairy-free, and grain-free!
Don’t think for a second that these cauliflower buffalo wings look intimidating to make because they’re not! They only require a few steps and…they’re baked not fried!
- Chop Cauliflower: bite-sized is the right size!
- Egg Wash: You’ll need to crack a few eggs to create an egg wash so that you can toss the cauliflower wings in it so that the rub sticks.
- Rub: Speaking of rub, we used an almond meal base for the rub along with some delicious, smokey spices in order to amp up the flavor.
- Bake: Once all of your cauliflower wings are fully coated, it’s time to bake! Bake at 400ºF for 20 minutes. I wouldn’t go any cooler than 400ºF. The hotter and faster the better.
- Buffalo Sauce: Now, t’s time to make your buffalo sauce. This is a buffalo cauliflower recipe after all. Franks and maple syrup make up this healthier buffalo sauce.
- Toss: Once your cauliflower buffalo wings are done baking, it’s time to toss in the sauce. Easy peasy!
Homemade Greek Yogurt Blue Cheese Dip
What’s a wing without a dip? We made our own blue cheese dip and let me tell you, it’s effing good. You only need a few basic ingredients for that, too! If you’re not a blue cheese kind of person, don’t worry, we also have a homemade healthy ranch recipe HERE. Here’s what you need:
- Greek yogurt
- blue cheese crumbles
- lemon juice
- salt
Cauliflower Wing 101
Mix up the sauce. We love buffalo sauce! We use Franks hot sauce with a little something sweet to balance our the spiciness of the wing. A traditional chicken wing has a buffalo sauce that is traditionally buffalo sauce with melted butter and it’s finger licking good.
If you aren’t a buffalo person or don’t have buffalo sauce on hand, toss these cauliflower wings with any of your favorite sauces! Here are a few options!
- BBQ Sauce
- Soy Sauce + Honey
- Maple Syrup + Garlic Chili Sauce
The crunchier, the better. If you like your cauliflower wings on the crispier side, turn your oven to broil right at the end of the bake time and broil the wings for 2-3 minutes.
Can I use frozen cauliflower? We do NOT recommend using frozen cauliflower. Frozen cauliflower tends to have added moisture and you can end up with mushy cauliflower.
More Buffalo Recipes
- Healthy Baked Buffalo Chicken Wings
- Crockpot Buffalo Chicken Dip
- Vegan Buffalo Cauliflower Salad
- Skinny Buffalo Chicken Wrap
Cauliflower Buffalo Wings
Ingredients
For the Cauliflower
- 4 cups cauliflower florets ~1 medium head
- 1 cup superfine almond meal
- 1 tablespoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 large eggs
For the Buffalo Sauce
- 1/2 cup Franks Hot Sauce
- 2 tablespoons maple syrup
For the Blue Cheese Sauce
- 3/4 cup nonfat Greek yogurt
- 1/3 - 1/2 cup blue cheese crumbles
- 1 tablespoon lemon juice
- 1/8 teaspoon salt
Instructions
- Preheat oven to 400ºF and spray a baking sheet with olive oil cooking spray.
- Prep cauliflower, but cutting into "wing-sized" pieces. Set aside.
- Make rub my mixing together almond flour, garlic powder, smoked paprika, salt, and pepper. Transfer into a gallon-sized bag.
- Then, crack 2 eggs in a bowl and whisk.
- Dip cauliflower into the egg mixture and thoroughly coat. Then transfer into gallon-sized bag. Repeat with all pieces of cauliflower.
- Shake bag so that the cauliflower gets coated with rub.
- Transfer cauliflower onto baking sheet and spread out evenly. Spray cauliflower with olive oil cooking spray or alternatively drizzle on some olive oil.
- Bake at 400ºF for 20 minutes. Remove and flip cauliflower. Bake for 10 more minutes.
- While cauliflower is baking, prepare buffalo sauce. Mix together Franks and maple syrup.
- When cauliflower is done baking, toss in buffalo sauce, making sure all pieces are coated.
- Place cauliflower back on baking sheet and then bake at 400ºF for 3-5 more minutes.
- Remove from oven and let sit for 5 minutes.
- Prepare blue cheese sauce, by mixing together all ingredients.
- Enjoy!
We made too much food for the Super Bowl at my house, and these were my favorite snack!
They’re crispy, they’re spicy (just the right amount), they’re healthy, AND they taste amazing dipped in Greek yogurt ranch dressing.
If you have an air fryer, we have a similar recipe coming. SO GOOD.
Very easy and oh so tasty! It has become a family fave.
Love these!! I make at least once a month
Delicious! Just as good left over. Love the protein boost from the eggs and almond flour! Only thing I will do differently next time is have two bags for dry ingredients and add the dry to the bag shaking the egg-washed cauliflower in little by little. About 3/4 of the way through, our dry bag was clumpy and wet with the egg wash and it wouldn’t stick. This could be because we doubled the recipe. These are amazing and this recipe is a keeper.
Such a good recipe – we’ve made this several times in the last couple weeks for a late night snack or to accompany another dish for a meal. I can’t wait to make again and try it in a buffalo cauliflower taco or salad… Thank you for this delicious recipe!!!
So glad you guys love these cauli wings!
Just made these (I skipped adding the sauce and extra heating because I prefer dry rub wings and dipping them in sauce) and they were absolutely delicious! I was nervous I was gonna hate the texture of cauliflower but it honestly just reminds me of super tender chicken. I actually like it more than regular chicken wings and feel confident in trying more vegetarian meals now! thank you for sharing!!
Glad you loved this recipe!
I don’t have almond meal! I have almond flour or whole wheat flour, do you recommend?
These are a staple recipe at our house! We recently bought an air fryer and tried them in it tonight. 😍😍😍 AMAZING!!!!
Second time I’ve made these and they are yet again so amazing I had to post a review! I really love the maple syrup addition to the sauce, it tones down the heat a bit and I like that it has that hint of maple. These are easy and delicious to make, definitely a stable recipe in my kitchen now!
YAY! Glad you loved these <3
I had my doubts, but this is actually SUPER GOOD. Thanks!!
I expected these to be crunchy on the outside, and they were until I coated them with the buffalo sauce, then they became very soggy / mushy even after putting them back in the oven for 5 min. Did I do something wrong or are these in fact mushy?
I wouldn’t say they are super mushy or crunchy. Typically any kind of wing is fried and since these are healthier, we baked them instead! My suggestion is to get them as crispy as you can before coating them! You can even try to broil them for a few minutes before coating them.
I have tried a recipe for cauliflower wings that you dip the florets in a batter and bake it. I didnt like that at all as it made it very mushy and not very “wing like”. This recipe made the texture a little more similar to actual wings. It was delicious. Thanks for the recipe. I made a few tweaks regarding Ingredients but all in all would rate this recipe a 10 of 10. It was delicious!
YAY! So glad you loved this recipe <3
I was skeptical being that this is baked, made with almond meal and had maple syrup swapped for the butter in the buffalo sauce but it was fantastic! Unbelievable and crispy! I used a Nutribullet to grind whole roasted almonds and followed the recipe directions. I’d definitely make it again. It was filling and definitely healthier than your traditional buffalo wings.
YAY!!! Such a fun recipe, isn’t it?!
hi, i’m transitioning to veganism. what do you suggest i use in replace of the egg? thanks
These were really good! loved them! I used regular almond flour and didn’t add anything to the sauce, just tossed them in plain Franks Buffalo sauce. Will be making these again!
Just made these for the second time…so yummy, thank you for the recipe! I’m amazed at how they cook up so crispy and delicious. Yay cauliflower!
Yas to cauliflower!
Just made these and they came out soggy ? Any advice on how to avoid this?
I made these tonight! Hubbie and I loved them. We ditched the maple syrup… we went for more fat instead of sugar: Buffalo sauce, coconut oil and ghee (as suggested above) did the trick.
Thanks so much for the share.
Hi!I’ve been following your websife for a long time now and finally got the bravery to go
agead and give you a shout out from Huffman Tx!
Just wanted to mention keep up the good job!
What can we use besides almond meal? I have a nut allergy. Thank you!
You can sub any kind of flour!