Crispy Air Fryer Buffalo Cauliflower Wings
Note: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.
Crispy Air Fryer Buffalo Cauliflower Wings
My husband is a hardcore wing fanatic—I’m talking he dreams about chicken wings. So, when I made these Crispy Air Fryer Buffalo Cauliflower Wings, I wasn’t sure how they’d measure up to his high standards. But guess what? He took one bite, dunked it into my homemade ranch dressing, and before I knew it, the entire head of cauliflower had vanished.
Why Cauliflower Wings?
I’ve always loved cauliflower because it’s so flexible and packed with good stuff. It’s full of B vitamins, which help keep my energy up and support brain function—so it’s not just tasty, it’s good for you too! I created these cauliflower wings as a healthier way to enjoy the crispy, spicy buffalo flavor of traditional wings. And honestly, they’re so good!
The cauliflower gets perfectly crispy in the air fryer, with a tender bite inside, while the buffalo sauce gives it that bold, tangy kick. It’s lower in calories, high in fiber, and the texture is just spot-on—crunchy on the outside, soft on the inside. These wings are my go-to when I want something lighter but still packed with flavor.
Buffalo Cauliflower Ingredients
12 oz cauliflower florets
1 egg, whisked
1 1/2 cup almond flour
1 tsp garlic powder
1/2 tsp salt
1/2 tsp paprika
1 cup buffalo sauce
Avocado oil spray
Healthy Homemade Ranch Dip Ingredients:
3/4 cup plain full-fat Greek yogurt
1 teaspoon lemon juice
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried dill
1 teaspoon chopped chives
1/2 teaspoon salt
1/4 teaspoon black pepper
Jazz's Recommended Products:
Air Fryer: Perfect for getting that crispy texture without deep frying!
Buffalo Sauce: My absolute favorite for that bold, tangy flavor.
How to Make Buffalo Cauliflower Wings
1. Chop the cauliflower florets into small, bite-sized pieces. Smaller pieces will crisp up better, and having them all around the same size ensures they cook evenly.
2. Add the whisked egg to the cauliflower in a large bowl, tossing until every piece is nicely coated.
3. In a small bowl, combine the almond flour, garlic powder, salt, and paprika. Pour the mixture over the egg-coated cauliflower, mixing well to ensure every floret is evenly covered.
4. Spray the air fryer basket lightly with avocado oil spray.
5. Place the cauliflower in a preheated air fryer (set to 400°F). Make sure to spread the pieces in a single layer for maximum crispiness. Air fry for 12 minutes, shaking the basket halfway through.
6. Once the cauliflower is done, toss it in your favorite buffalo sauce until it’s fully coated.
7. Return the buffalo-coated cauliflower to the air fryer for another 5 minutes, then enjoy!
Oven Instructions for Buffalo Cauliflower Wings
Alternatively, you can bake the cauliflower in the oven at 425°F for about 20 minutes, then broil for an additional 5-6 minutes after coating with the buffalo sauce.
Healthy Homemade Ranch Dip Ingredients
3/4 cup plain whole milk, full-fat Greek yogurt
1 teaspoon lemon juice
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chives, chopped
1 teaspoon dill, dried
1/2 teaspoon salt
1/4 teaspoon black pepper
How to Make My Healthy Homemade Ranch Dip
Mix It Up: In a small bowl, combine all the ingredients. Stir until smooth and well-blended.
Serve: Transfer the ranch dip into a serving bowl, and it’s ready to pair with your crispy buffalo cauliflower wings!
Jazz's Tips for the Best Cauliflower Wings & Ranch Dip
Tips for Perfectly Crispy Cauliflower Wings
Get an Even Coating: The secret to crispy cauliflower wings? Even coating! Make sure to toss the cauliflower really well with the egg and almond flour mixture so every piece is covered and crisps up nicely.
For Extra Crispy Wings:
Air Fryer Trick: Lay the florets in a single layer in the air fryer basket. Overcrowding will make them steam instead of crisping up.
Cornstarch Hack: For an extra crunchy finish, lightly toss the cauliflower in cornstarch before adding the almond flour mixture.
Avocado Oil Mist: A light spray of avocado oil before air frying will give the cauliflower a golden, crispy finish.
Keep Things Moving: Shake the air fryer basket halfway through cooking. This ensures all sides of the cauliflower get crispy and delicious.
Adjust the Spice for More Heat: If you love a little extra heat, mix in some cayenne pepper or red pepper flakes with the almond flour or buffalo sauce for that bold kick.
Preheat the Air Fryer: Don’t skip this step! Preheating the air fryer ensures the cauliflower cooks evenly and crisps up right from the start.Try These Other Game Day Appetizer Recipes!
Perfect Your Ranch Dip
Swap the Greek Yogurt: Want a creamier dip? Try sour cream or a mix of sour cream and yogurt. For a vegan-friendly option, use dairy-free yogurt instead!
Go Fresh with Herbs: Fresh dill and chives make a huge difference. They add vibrant flavor and elevate your ranch to the next level.
Make It Your Own: For extra flavor, add more garlic or onion powder. Or, sprinkle in a little smoked paprika for a smoky twist that’s hard to resist.
Let It Chill: Don’t skip this step! Let the ranch dip chill in the fridge for at least 30 minutes before serving. The flavors will meld together and taste even better!
What to Serve with Your Cauliflower Wings
I love serving these crispy buffalo cauliflower wings with some carrot and celery sticks—because who doesn’t love that classic wing vibe? The cool, crunchy veggies are the perfect sidekick to the spicy, crispy goodness of the cauliflower.
If I’m turning this into a meal, I’ll throw them on a bed of greens for a quick salad or serve them with some fluffy quinoa on the side.
Try These Other Easy Recipes!
FAQs
-
Yes, you can prep the ranch dip a day ahead! Just store it in the fridge, and it'll be ready to go when you're serving the buffalo cauliflower. This helps save time on the day of, so you can focus on making the wings crispy and delicious!
-
For best results, store the cauliflower in an airtight container in the fridge for up to 3 days. The ranch can also be stored in an airtight container in the fridge for up to 4 days.
To reheat the cauliflower, simply place it in the air fryer for 5 minutes at 350F.
-
Yes, you can prep the cauliflower and store it in the fridge for up to 2 days before cooking. Just toss it in the buffalo sauce right before air frying or baking. You can also make the ranch dip ahead of time and store it in the fridge.
-
Yes, you can substitute almond flour with other flours like rice flour or coconut flour. Just keep in mind that the texture might vary slightly.
These crispy cauliflower buffalo wings are a perfect game day snack or side dish, and with their tangy buffalo sauce, they’re sure to be a huge hit. Whether you choose to make your own spicy buffalo sauce with Frank’s hot sauce and melted butter or use a simple store-bought option, you’ll enjoy the best flavor every time.
For an extra treat, serve them with carrot sticks and a side of homemade blue cheese dip or vegan ranch dressing. The crispy, roasted cauliflower bites are packed with flavor, and with just a few simple ingredients, this healthy buffalo cauliflower recipe will quickly become a favorite. Next time you’re looking for a delicious snack or a restaurant-style cauliflower buffalo wing alternative, try these easy, crispy baked cauliflower bites!
Crispy Air Fryer Buffalo Cauliflower Wings
Ingredients
- 12 oz cauliflower florets
- 1 egg, whisked
- 1 1/2 cup almond flour
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp paprika
- 1 cup buffalo sauce
- Avocado oil spray
- 3/4 cup plain full-fat Greek yogurt
- 1 teaspoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried dill
- 1 teaspoon chopped chives
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Chop the cauliflower florets into small, bite-sized pieces. Smaller pieces will crisp up better, and having them all around the same size ensures they cook evenly.
- Add the whisked egg to the cauliflower in a large bowl, tossing until every piece is nicely coated.
- In a small bowl, combine the almond flour, garlic powder, salt, and paprika. Pour the mixture over the egg-coated cauliflower, mixing well to ensure every floret is evenly covered.
- Spray the air fryer basket lightly with avocado oil spray.
- Place the cauliflower in a preheated air fryer (set to 400°F). Make sure to spread the pieces in a single layer for maximum crispiness. Air fry for 12 minutes, shaking the basket halfway through.
- Once the cauliflower is done, toss it in your favorite buffalo sauce until it’s fully coated.
- Return the buffalo-coated cauliflower to the air fryer for another 5 minutes.
- In a small bowl, combine all the ingredients. Stir until smooth and well-blended.
- Transfer the ranch dip into a serving bowl, and it’s ready to pair with your crispy buffalo cauliflower wings!
Notes
Oven Instructions: If you prefer baking, preheat your oven to 425°F and bake the cauliflower for about 20 minutes. After coating with buffalo sauce, broil for an additional 5-6 minutes to achieve a crispy finish.
Homemade Buffalo Sauce: To make your own buffalo sauce, combine 2/3 cup of red hot sauce, 1/2 cup of butter, 2 tablespoons of white vinegar, 1/2 tsp Worcestershire sauce, and a pinch of cayenne pepper, salt, and pepper to taste.
End your day with this soothing, Healthy Hot Cocoa recipe featuring Beam Dream CBD for better sleep. Made with natural ingredients like cacao, magnesium, and melatonin, this cozy drink promotes relaxation and restful nights. Try it now for a peaceful bedtime routine!