Buffalo Cauliflower Bites

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Baked Buffalo Cauliflower Bites – A spicy, healthy, vegetarian, delicious alternative to chicken wings, these cauliflower buffalo wings have been pinned over 600K times because they’re that good!

buffalo cauliflower on a white plate

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Serve this buffalo cauliflower recipe on game day with spinach & artichoke dip and fudge marble cookies for dessert.

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 buffalo 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 and wanted to find a vegetarian alternative.

These cauliflower buffalo wings don’t taste like chicken, but the spicy flavor and crispy texture were pretty close to boneless wings.


  • Cauliflower – One head of cauliflower. Now, sizes vary, so you may need to alter your batter to make more if you have a giant head.
  • Flour – I’ve only tested this with all purpose white flour, but a reader said it worked well with almond flour too.
  • Hot Sauce – I use Frank’s Wing Sauce or Frank’s Hot Sauce, but use your favorite in the batter. To make the sauce, I recommend Frank’s Wing Sauce.
  • Garlic Salt
  • Dried Onion
  • Butter – I use melted butter for the sauce but if you want to keep it vegan, coconut oil will work as well.
  • Salt

cauliflower buffalo wings on white plate with ranch cup

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.


First, line a baking sheet with foil or a silicone baking mat, spray with non-stick spray, and set aside.

Then, wash the cauliflower and cut it into bite size pieces, somewhat similar in size. Pat it dry, if necessary.

Next, in a medium bowl, whisk together the flour, water, hot sauce, garlic salt, and dried onion.

Then, dip each piece of cauliflower into the batter (use tongs to keep your fingers clean!) to fully coat it, let the excess drip off, then lay it onto the baking sheet you prepared.

Bake for 15 minutes at 450 degrees until batter hardens.

While it’s baking, make the sauce by whisking together the wing sauce, melted butter, and pinch of salt in a small bowl.

Once the 15 minutes are up, brush the cauliflower with the sauce, making sure you evenly coat each piece, then put them back in the oven for 5-7 minutes to crisp up.

Finally, remove from the oven, let cool slightly, then enjoy!


Buffalo cauliflower is a vegetarian alternative to chicken wings, made out of cauliflower. You get the same spicy flavor without the meat.


I have not tried to use frozen cauliflower in this recipe. I have a feeling it might end up mushy and would stick with fresh cauliflower.


I like to dip my buffalo cauliflower in homemade ranch dressing. They’re also great with baked green bean fries.


If you follow the recipe, you’ll see that you bake the cauliflower with the batter on it, then add the sauce and put it back in the oven for 5-7 minutes to crisp it up. I’ve had very good results with this method every time. Several readers have put them in the broiler for 2-3 minutes for extra crispiness.

pile of buffalo cauliflower bites on a white plate



  • Heads of cauliflower vary in size. I’ve seen some HUGE cauliflowers. I would say I used a medium size head for this recipe. Make more batter, if necessary.
  • I like to use Frank’s WING sauce and not regular hot sauce. Others have reported success with various other barbecue sauces.


  • Mixing Bowls – You’ll need two for the batter & sauce.
  • Baking Sheets – With lips are helpful so no cauliflower rolls off the pan.
  • Whisk – For making the batter & the sauce.
  • Pastry Brush – I feel like silicone pastry brushes are so much easier to clean than traditional brushes.




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Baked Buffalo Cauliflower | Persnickety Plates

Buffalo Cauliflower

Baked Buffalo Cauliflower Bites - A spicy, healthy, vegetarian, delicious alternative to chicken wings, these cauliflower buffalo wings have been pinned over 600K times because they're that good!
4.58 from 19 votes
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Appetizer
Cuisine American
Servings 6 servings
Calories 113 kcal


  • 1 head of cauliflower

For the batter

  • 1/2 cup all purpose flour
  • 1/2 cup water
  • 1 dash Frank's Wing Sauce or Frank's Original Hot Sauce
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon dried onion

For the buffalo sauce

  • 1/4 cup Frank's Wing Sauce
  • 3 Tablespoons salted butter melted
  • pinch of salt


  • Preheat the oven to 450 degrees.
  • Line a baking sheet with foil or a silicone baking mat and spray with non-stick spray (I always use olive oil spray) and set aside.
  • Wash your head of cauliflower and cut into somewhat even pieces. Pat dry, if necessary
  • In a medium bowl, whisk together the batter ingredients. It will be fairly thick.
  • Dip each piece of cauliflower into the batter until fully and evenly coated. Let excess batter drip off. Place onto the prepared baking sheet in a single layer.
  • Bake for about 15 minutes until the batter just hardens.
  • In a small bowl, mix together the buffalo sauce ingredients.
  • Once the cauliflower are done, remove from the oven and brush with the buffalo sauce. Again, fully and evenly coat each piece.
  • 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.
  • Remove from the oven, let cool, then enjoy! We dipped ours in Ranch dressing.


  • Heads of cauliflower vary in size. I've seen some HUGE cauliflowers. I would say I used a medium size head for this recipe. Make more batter, if necessary.
  • I like to use Frank's WING sauce and not regular hot sauce. Others have reported success with various other barbecue sauces.


Serving: 1gCalories: 113kcalCarbohydrates: 13gProtein: 3gFat: 6gSaturated Fat: 4gCholesterol: 15mgSodium: 489mgPotassium: 298mgFiber: 2gSugar: 2gVitamin A: 175IUVitamin C: 46mgCalcium: 23mgIron: 1mg

Nutritional information is an estimate and provided to you as a courtesy. You should calculate the nutritional information with the actual ingredients used in your recipe using your preferred nutrition calculator.

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  1. RTallon says

    Do you have the nutritional facts on this by chance? i am calorie counting and would love to try these for a snack!!

    • Melissa {Persnickety Plates} says

      Yep! There is a “click here for recipe nutrition” button at the bottom of the post but assuming you split this into 6 servings, there’s about 40 calories per serving. So have a few =)

    • 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!



    • Melissa Williams 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.

    • RTallon says

      ahh! thank you! that is awesome! 😀

  2. Tiffany Xiong 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!

    • Melissa {Persnickety Plates} says

      Not silly =) Yep, I flip them to coat the bottoms. It’s really up to you though. I’m glad you liked it!

  3. Calderman says

    How would I make this tonight for a pot luck at work tomorrow?

    • Calderman says

      I’m wondering if it’s possible to use a crockpot somehow to keep these warm throughout the day?

    • Melissa {Persnickety Plates} 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 🙁

  4. Kaitlyn Meaney 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!

    • Melissa {Persnickety Plates} says

      I’m glad you & the bf liked them! I think less batter probably would have helped. Or a couple extra minutes in the oven. They never get super crispy, because they’re not fried, just hardened, really.

  5. Jeanie Kenkel says

    Can garlic powder be substituted for garlic salt? Thanks.

  6. Rebecca Orr says

    I can’t wait to try these! I will come back and let you know how they taste!

  7. jennifer james 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. Jani Morrish says

    Made these tonight and my kid who will not eat a vegetable to save her life LOVED them!

  9. Kathy Hage 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.

    • Melissa {Persnickety Plates} says

      I’m so glad it was a success & you & the fam enjoyed it! I’ve definitely had a few recipe fails that look so pretty & delicious on Pinterest 🙂 My husband loves Asian Zing from BWW – I should try that!

  10. Sarah Aldrich says

    What a great, healthy alternative to buffalo wings! Can’t wait to try these 🙂

  11. Rachael says

    Hi Melissa, thank you so much for this recipe! It is amazing. I have just put a link to it in my own blog post 🙂

    • Melissa Williams says

      Hi Rachael! I’m glad you liked it & thanks for including me. I did some sharing of your post =)

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