Baked Buffalo Cauliflower Bites

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Baked Buffalo Cauliflower Bites – A spicy, healthy, vegetarian, delicious alternative to chicken wings!

Baked Buffalo Cauliflower | Persnickety Plates


So I’m well into my Mexico trip now. Hopefully I’m on the beach with a drink in my hand, but, I actually wrote up a few posts before I left so you’ll have something to read in my absence.

I expected to like this cauliflower, but I didn’t fully expect it to be as good as it was. Before I cut out most meat, I used to like boneless chicken wings.

These don’t taste like chicken, but the spicy flavor and texture were pretty close to boneless wings. I didn’t even think I liked cooked cauliflower, but I really liked this. I ate it, with nothing else, for dinner. They were that good.

Other vegetables I’ve baked recently (& am in love with): Baked Green Bean Fries & Baked Zucchini Fries

Baked Buffalo Cauliflower | Persnickety Plates


Buffalo Cauliflower
Prep time
Cook time
Total time
Serves: 2-4 servings
  • 1 head of cauliflower
  • For the batter
  • ½ cup all purpose flour
  • ½ cup water
  • dash of Frank's Wing Sauce (or Frank's Original Hot Sauce)
  • ¼ teaspoon garlic salt
  • ¼ teaspoon dried onion (I use Tastefully Simple's Onion Onion)
  • For the buffalo sauce
  • ¼ cup Frank's Wing Sauce
  • 3 Tablespoons salted butter, melted
  • pinch of salt
  1. Preheat the oven to 450 degrees.
  2. Line a baking sheet with tin foil and spray with non-stick spray (I always use olive oil spray) and set aside.
  3. Wash your head of cauliflower and cut into pieces. I made a variety of sizes.
  4. In a medium bowl, mix together the batter ingredients. It will be fairly thick.
  5. Dip each piece of cauliflower into the batter until fully and evenly coated. Place onto the prepared baking sheet in a single layer.
  6. Bake for about 15 minutes until the batter just hardens.
  7. In a small bowl, mix together the buffalo sauce ingredients.
  8. Once the cauliflower are done, remove from the oven and brush with the buffalo sauce. Again, fully and evenly coat each piece.
  9. Put back into the oven and bake for a few more minutes (5-7 minutes was my range), until the sauce has hardened and the cauliflower is crisp.
  10. Remove from the oven, let cool, then enjoy! We dipped ours in Ranch dressing.


Baked Buffalo Cauliflower | Persnickety Plates
Things you may need:
Serving Platters
Frank’s Wing Sauce
My favorite baking sheets
Olive Oil Non-Stick Spray


Or maybe you’ll like…

Slow Cooker Buffalo Chicken Dip
Slow Cooker Buffalo Chicken Dip | Persnickety PlatesBaked Green Bean Fries
Crispy Baked Green Bean Fries | Persnickety PlatesLoaded Cauliflower Casserole
Loaded Cauliflower Casserole - a low-carb alternative to loaded potato casserole! | Persnickety Plates #CrystalFarmsCheese AD

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  1. says

    Wow, I just made this for myself and my husband and son, and we were all blown away. They even said they would rather have that than chicken wings..I will make this often, and because it is so easy to make, the boys can make it for themselves. Thanks for the awesome recipe..Teresa

  2. says

    These are DELICIOUS! I have been craving wings, and these really hit the spot. But I must have had an enormous head of cauliflower, because I had to make the batter 5 times!

    • says

      Hmm, they’re really not too spicy to me & I’m usually a baby when it comes to spice. I’ve never tried with a BBQ sauce but they’re usually quite a bit thicker than a wing sauce. It might work once you thin it out with the butter…but I’ve never tried. Good luck if you try, sorry I’m not more help!

    • jordan says

      I made them with honey garlic for my boys and they loved it. I just minced a very small clove of garlic and added it to the butter with a tablespoon of local honey. SO GOOD!!!!

  3. says

    I don’t know what I can compare this too, but all I know is my stomach was the only thing stopping me from eating the entire head of cauliflower. Man that was good. I hope my 3yo likes it too.

  4. says

    This recipe was excellent. I tasted one at the “done” point, and found I wanted it a little crispier, so I turned the broiler on and hit it for a few additional minutes. I’ll definitely be making this again.

    • says

      Ehh, I’m not sure. Not unless it’s fully thawed, I wouldn’t think. I would be worried about it being mushy. But, honestly, I’ve never had or used frozen cauliflower. If you try it, let me know! But I’d recommend waiting til you buy some fresh =)

      • Sarah says

        Melissa, I put this recipe into My fitness pal and i”m getting more like 120 calories per serving! All purpose flour is at least 200 calories or more for a 1/2 cup. Did I miss something? Please help to clarify how your nutrition facts are so much lower than mine!



        • says

          Hi Sarah,
          Are you referring to the My Recipe Magic nutrition facts? They assumed 6 servings. How many did you put?

          I don’t personally do any nutrition calculations but link to MRM for those that do. I assume it’s reliable but I’m not sure of its accuracy. I used to use MFP, too, but always found the counts to be off.

  5. says

    I just made this today and it was awesome. I did however run into a question as I made it. In the directions you say to fully and evenly coat each piece with the buffalo sauce, this may sound silly but should I have turned all of the cauliflower pieces to coat the bottom part too? Thanks!

    • says

      Unfortunately, I highly doubt it. I’ve never tried to warm them up but I have a feeling they might get rubbery/squishy. They’re best fresh b/c they get a little crisp. I’ve eaten them room temp & they were fine, but I really don’t think they’ll warm well 🙁

  6. says

    My boyfriend and I just made these for dinner (Mr. I haven’t had a salad in a year loved them!). For some reason though, ours didn’t really crisp up – should we have used less batter? Or maybe have battered them and then dipped in flour and not mixed flour in batter? Thoughts?

    Great recipe!

  7. says

    I’ve used a couple of different recipes to make this and yours was the best! I used 2 heads of cauliflower and the same amount of batter your recipe called for..then used a rubbermaid container and placed all the cauliflower inside the batter put the lid on and shook it up til all coated. And then when I brushed the sauce on I skipped the butter and just used the hot sauce. Delish!

  8. says

    I loved this and so did my family! I made a half of head of cauliflower, well because honestly Pinterest recipes don’t always work! This is definitely a keeper. Very easy, cooks exactly as described. We used Buffalo Wild Wings sauce. My husband is not a fan of buffalo sauce so we picked up a bottle of the Caribbean jerk sauce. I still added the butter to it. We split the half batch in half again and did mild buffalo sauce and half Caribbean jerk. Same process different sauce. Delicious! Thank you for the great recipe. This is going in my gotta make it again board.

  9. Josephine says

    I like the sound of this but I’ve no idea what buffalo sauce is supposed to taste like so it will be touch and go…You mention Frank’s Hot Sauce which of course I can’t get here in Italy. Could I substitute with Tabasco or Worcester?

    • says

      Hi Josephine! I wouldn’t use Worcestershire. Frank’s has more flavor while Tabasco mostly just adds heat (to me) so I’m really not sure how it would work. I’m sorry I’m not more help but let me know if you try!

  10. Katelynn says

    Amazing. I mean–utterly amazing. The batter is perfect. The bake time, the ingredients. Nothing needed to be altered. Dipping in blue cheese right now and hoping my husband makes it home in time to try one. Before I eat them all.

  11. Michelle says

    Can you make these and reheat them? Would it be worth it? I want to bring them to a work function, but not sure if they will still be good? Any suggestions? Thanks!

    • says

      I’ve never had them last long enough to need reheating 😉 I’ve had others ask but no one has reported back to say how it went. I think they’d still be good room temp or even cold but I haven’t tried it. Sorry I’m not more help.

  12. Michelle says

    Are these good reheated in the microwave? I want to bring these into work for a cook off and I am not sure what the best way is to go about it? Any suggestions would be greatly appreciated, thanks!!

    • says

      Hi Michelle,
      This is a common question lately but unfortunately, I don’t have an answer. I’ve never had them last long enough to need reheating =) I think they’d be best fresh out of the oven, but I’ve had them room temp & they were fine. Sorry I’m not more help! If you do try, please let me know.

  13. Sherri McClintock says

    I tweeted the recipe slightly. I used an 1/8 cup rice vinegar and 1/4 cup of water. Substituted almond flour for the reg flour. Let the batter mixture sit for 10 mins to thicken. Used original Louisiana Supreme Chicken Wing Sauce from the Dollar Store. (My favorite). One batter recipe was not enough for the one head of cauliflower. I had to make two. Baked for 30 mins at 450. This was not crispy enough for us. Next time we will turn the broil on for a few mins to crisp. Otherwise very good and tasty! Ummm. Will make again.Thanks for the recipe!

  14. Evelyn May says

    My son and I just made these, we both love cauliflower and just about anything buffalo. I a, not sure what we did wrong, but they never got crispy. I tried cooking them longer but they just never crisped up.

  15. Madison says

    I just made these and they are so good! I made a couple of minor changes–used Red’s original sauce, no dried onion, subbed in garlic powder instead of salt, and used 1 tbsp of butter instead of 3 to cut back calories. I only got about half of my large head of cauliflower to fit on the baking sheet with a tiny bit of batter left over. I didn’t use foil or parchment paper so I definitely recommend it as the bottoms got very brown–almost burnt but not quite. My boyfriend can’t wait for me to make it again.

  16. Joann says

    Hi Melissa, I just started following you and love your recipes. Have a question for you about Baked Green Bean Fries. I grow A LOT of green beans and can them, so I was wondering if these could be baked, frozen and then reheated? Ever tried that? I always second guess myself so thought I’d check with you. Thanks

    • says

      (I’ll put this here, too =) )

      Hi Joann – welcome =) I have never tried it, unfortunately. It’s possible, I’m sure (I think I’ve seen Baked Green Bean Fries in the freezer section), I’m just not sure of technique. I’d love to hear how it works out if you try!

  17. Chas says

    Needed to use a head of cauliflower and immediately thought of this! I didn’t have flour so I used 1/4 cup of corn starch and 1/4 cup of bisquick. We loved this!! Cannot wait to make it again when I pick up some flour. Great recipe too. Quick and easy to follow. Thanks!


  1. […] Preheat oven to 450 degrees. On the baking sheet that you’ll be using, you can either put foil on it or not. It’s an easy clean up if you do. Wash your head of cauliflower and tear the pieces apart (or cut them into pieces). In a bowl, mix together the flour, water, and wing sauce. dip or mix your cauliflower in the “batter” until they’re completely covered. Bake for about 15 minutes. I put the now baked buffalo cauliflower in a bowl with some more wing sauce and mixed it all together to get more sauce on it. Pair it with some vegan ranch dressing, and you’re practically at BWW. Next time I make this, I’m going to find some honey barbeque wing sauce because that is/was my favorite at BWW. For a more precise and drown out recipe, click here. […]

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