Soft and tender on the inside and crispy on the outside, these Baked Cauliflower Wings are so close to the real deal it’s hard to believe!
This recipe is a great substitution for buffalo wings and can be made gluten-free, vegan, or vegetarian. Dip in ranch or blue cheese for even more added flavor.
They are baked to make them a little healthier and easier on the waist-line. I haven’t tried frying these yet, but when I do I will update this post.
Now the key to make these wings crispy on the outside is by dipping them in a flour/water batter. I’ve also added some spices to the batter to give the wings extra flavor!
Why you’ll love this recipe
- Healthier Alternative: The cauliflower wings are baked instead of fried, making them a healthier option with a lower calorie count.
- Saucy Goodness: The buffalo sauce adds a spicy and tangy kick to the cauliflower wings. The drizzling of the sauce midway through the baking process and the final toss in the sauce ensures that each piece is evenly coated with the delicious buffalo flavor.
- Vegan-Friendly Option: The batter can be easily adapted to a vegan version by using water, almond milk, or soy milk, making it perfect to those who follow a plant-based diet.
- Simple Preparation: The recipe involves straightforward steps, from whisking the batter to coating the cauliflower and baking.
Ingredients Needed
- Cauliflower: Provides the main vegetable base for the “wings,” offering a hearty and versatile substitute for traditional wings.
- Water: Used in the batter and buffalo sauce, contributes to the consistency of the batter and helps create the buffalo sauce.
- Milk (or alternative like almond or soy milk): Forms part of the batter; for a vegan version, choose a plant-based milk.
- All-Purpose Flour (or gluten-free rice flour): Essential for the batter, creating a coating that crisps up during baking.
- Spice up the batter with Garlic Powder, Cumin, Paprika, Salt, and Ground Pepper.
- Frank’s Red Hot Sauce: The key ingredient for the buffalo sauce, providing the classic tangy and spicy flavor.
- Butter (or vegan substitute like Earth Balance Buttery Spread): Used in the buffalo sauce for richness and flavor; choose a vegan option for a plant-based recipe.
How to make Baked Cauliflower Wings
This batter can be easily made vegan by using water or almond or soy milk instead. Whisk the flour, spices, milk, and water until little to no lumps appear.
First, dip the cauliflower into the batter, in batches.
Be sure to drain as much batter as possible off the cauliflower before placing on the pan. I poured my entire batch in at once and all the extra batter stuck together while baking.
After the cauliflower is fully coated, place it on a greased sheet pan.
After the cauliflower has cooked for 20 minutes, remove it from the oven.
Then, drizzle buffalo sauce on your baked cauliflower wings and return them to the oven.
Last, bake the cauliflower wings for another 20 minutes or until they are crispy.
Expert Tips
- Shake off excess batter from the cauliflower for a balanced coating.
- Taste the buffalo sauce and adjust the spice level to your liking before tossing with the cauliflower.
- If going vegan, choose plant-based milk and butter substitutes for the batter and sauce.
- Line your baking pan with parchment paper or grease well to prevent sticking and simplify cleanup.
Storage Tips
Refrigeration: Store any leftover baked cauliflower wings in an airtight container in the refrigerator. They can typically last for 2-3 days.
Reheating: To reheat, use an oven or toaster oven to help maintain the crispiness. Avoid using the microwave, as it may make the wings soggy.
Freezing: While cauliflower wings are best enjoyed fresh, you can freeze them for longer storage. Place them in a single layer on a baking sheet until frozen, then transfer to a freezer bag.
Reheat from frozen in the oven, allowing a bit more time than the original baking.
Serving Suggestions
I love to serve these baked cauliflower wings as a gameday appetizer!
They are perfectly paired with cool ranch and blue cheese dressing.
Recipe FAQs
What are vegan cauliflower wings?
Vegan cauliflower wings are a plant-based alternative to traditional chicken wings. Instead of using chicken, cauliflower florets are coated in a vegan batter, baked or fried until crispy, and then tossed in a flavorful sauce, often inspired by classic buffalo wing sauce. The result is a dish that mimics the texture and flavor of traditional wings but is entirely plant-based.
Can I use frozen cauliflower for this recipe?
I do not recommend using frozen cauliflower for this recipe. Fresh cauliflower will ensure that the wings don’t get soggy and will give you more control over the size.
Can I make the batter ahead of time?
It’s best to make the batter just before coating the cauliflower to maintain its consistency. If prepared ahead, give it a quick stir before using.
Looking for more healthy appetizers?
- Skinny Mini Shrimp & Guacamole bites
- Crispy Baked Coconut Shrimp
- Healthy Avocado Hummus
- Broccoli Cheese Balls (Low Carb / Keto)
- 3 Ingredient Baked Cheddar Cauliflower Bites
Baked Buffalo Cauliflower wings
Ingredients
- 1 head of cauliflower, approx. 4 cups of florets
- 3/4 cup water
- 1/2 cup milk, for vegan: use water or almond or soy milk
- 1 cup all-purpose flour, can sub gluten-free rice flour
- 2 tsp garlic powder
- 1 tsp cumin
- 1 tsp paprika
- 1/4 tsp salt
- 1/4 tsp ground pepper
- 1 cup Frank’s red hot sauce
- 1 tbsp butter, for vegan: use earth balance buttery spread
Instructions
- Line baking sheet(s) with parchment paper or grease very well with oil. Preheat your oven to 400-425 F depending on your oven.
- Wash and cut cauliflower head into bite-sized pieces/florets.
- Mix the milk/water/flour and spices in a medium mixing bowl (set aside the hot sauce and butter for later). Mix until the batter is thick and is able to coat the cauliflower without dripping.
- Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower single layer on the baking sheet.
- Bake for 20 minutes until golden brown, flipping the florets over halfway through to get all sides golden brown and crispy.
- While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan low heat, melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
- Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to the baking sheet and bake in the oven for another 10-15 minutes or until reached desired crispness. Serve with ranch, blue cheese, or your favorite dipping sauce. Enjoy!
Notes
- Serve with ranch or blue cheese dressing.
- Store leftovers in an airtight container. They will keep in the refrigerator for up to 3 days.
- Reheat leftovers in an oven or toaster oven to help maintain crispiness.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I used my air fryer and they are delicious! I never thought to batter the cauliflower! That is a game changer!
This is a regular football and party snack for us. Delicious recipe, thanks for sharing!
Awes
Sounds incredibLe. Cant wait to try ut!
If you like super saucy wings, try baking them in the sauce and tossing them in the left over after you’re done!! Game changer
I had these from a food truck And want to make Them MYSELF.i have the nylon baking sheets that I use when I MAKE DESSERTS. Could I use Those instead of the oil or Parchment paper?
Absolutely! they also work great 🙂
Cauliflower differs in size and the batter can easily be adjusted to meet the demand. Sorry the recipe did not work out for you though!
Used white rice flour…Note to future self, don’t use frozen cauliflower! Made with honey bbq sauce and was okay taste, not okay texture. Will try again with fresh cauliflower when in season
they are absolutely delicious
These are so good! I halved the recipe and ate These as a snack and will def be making them again! I made mIne completely vegaN!
How do you make ranch IN LIEU of Buffalo?
my batter was a little thick, which is what I think went wrong. I used regular flour and frank’s buffalo sauce. The flavour was great, but they never got crispy. I’d try again with thinner batter. No problem sticking, I used a well cooking-sprayed foil lined pan.
These were GB good. I followed the recipe, including shaking off excess batter. I will make them again.
These were fabulous. I followed the recipe, including Shaking off excess batter before placing cauliflower on the baking sheet. I would make them again
Made these with half cup white RICE flour and quarter cup almond flour. Batter was really thick but they turned out good. Quick and easy recipe.
One Thing to keep in mind – GLUTEn free flours do not usually absorb LIquid the same way regular flour does. That may be why some people end up With soupy batter or Biscuit batter.
I made these at my youngEst son’s graduation party for my vegan son along with real chicken wongs, and the kids ate them up! I used Franks Sweet Chili hot sauce instead of the traditional. I also put them in an iron skillet on the grill to cook them. i never imagined the teenagers who requested a ton of chicken wings woukd devour cauliflower so quickly! Big hit! Definitely recommend for anyone!
I make this recipe all the time, one of my favorite snacky foods! need to add a bit more water to the batter from time to time, you want it more runny than thick.
I am not sure why so many people had trouble with dough thickness. I think the recipe is perfect and I got it just right.
They came out perfect! So delicious!
Can i substitute the all purpose flour for almond flour?
I have not tried it but I do not see why it would not work!
These came out terrible!! The batter baked onto the sheet pan and congealed. I wound up having to get them up in a pan. So nasty. This just did not work for me. Bummer because it was my first time making them.
I had the same results with it sticking to the pan even though I put non stick spray on it. This was also my first time making these. Something about this recipe is off.
I put them in a colander and shook off as much excess batter and used olive oil on the pan. They slid right out. the trick is definitely remove as mich batter as possible and oil the pan rather than non-stick spray.
Frank’s now has a buffalo wing sauce… both Medium and Hot. And it was great on this recipe! So many different ways to coat the “wings”. Great recipe!
has anyone subbed the flour for cornstarch? would that work?
Yes i used cornstarch it worked fine
This is suc an excellent appet to maje. I hig rec thi reci for meatless mondays, foot night. Or even Gor an appet. ANytime.
Same
Love this! I did 2 batches, one with baking paper, one without. The one using baking paper turned out far better. Served with hot sauce mixed with mayo.
Just wondering, Did you mean baking powder or baking paper (parchment paper)? Thanks
LOved this quick and easy recipe! I followed the directions and it came out perfect! I Spread out each piece individually in order to avoid a pool of sauce on the pan like suggested. Light and crispy! Everyone loved them!
Followed the complete directions. the batter was very light and tasty. Perfect. Tasted just like a local restaurant. Will make again.
What are the nutrition facts for these plus the sauce?
the batter was like water even though i followed the recipe exactly. but it was no big deal, i just added a few tbsp of flour and mixed it until i got the right consistency. it turned out beautifully and i devoured it!
Thanks for the feedback, Michelle! Glad it worked out for you! 🙂
Great and easy to fo reci.
i made these today just as a tester to see if i actually could make them. the recipe is perfect. the only thing i did differently that i will change next time is to coat the pan with oil instead of parchment paper so they turn our crunchier. Otherwise, they taste (and looked) great. My boyfriend recently started eating a more vegetarian diet and i’m sure he’s going to love this buffalo wing alternative.
I wonder how people are making these like biscuits? I had the opposite effect, it was to liquid for me. Looking at the photos thats how it is suppose to look but the mixture WOULDnt fully coat so I added 2 tablespoon extra of flourwhich seemed to work. I also put bbq sauce on them instead of the hot sauce mixture. Next time I might try ranch and park on re second bake!
In europe You cannot buy frank’s hot sauce. What can I use instead?
Thanx 😊
You can use any brand of hot sauce you find!
We have FranK’s in finland but I prefer Texas Pete hot sauCe.
Don’t put too many wings on your pan or thEy will Not get CRispy.
I think the people screwing this up are probably thinking its tablespoons of spice and not teaspoons like the recipe clearly states, these were amazing and turned out great, i COULDN’T say i’m veg or anything but this rocks my socks!
I wonder how these people are getting this wrong, im pretty bad at cookIng and thankfully i have yet to get this wrong. I absolutely love this recipE. Works well every time.
Was amazing. I used fair life fat free milk. Regular flour. So good. I even used more caulifLower than asked!
These were so delicious! I wouldn’t change a thing about this recipe ^^
I just made these 10/10
This tastes better then your girls chicken my guy