FREE 5-Ingredient Recipe EBook
- Why You Need My Buffalo Cauliflower Recipe
- Ingredients & Substitutions
- How To Make Buffalo Cauliflower
- My Recipe Tips
- Breading & Sauce Variations
- Serving Ideas
- More Easy Cauliflower Recipes
- My Favorite Baking Sheet For This Recipe
- Buffalo Cauliflower Recipe card
- Recipe Reviews
This buffalo cauliflower recipe is my fun twist on classic buffalo chicken wings , but I use cauliflower florets instead of chicken. They come out of the oven super crispy and slathered in that irresistibly tangy buffalo sauce, perfect for popping and dipping. I call them buffalo cauliflower bites (they’re bite-sized, after all), but with that familiar flavor, you might as well call them buffalo cauliflower wings! Whether it’s game day or you’re just craving a spicy snack, these totally hit the spot. Even my buffalo-wing-loving husband likes them. Make them with me!
Why You Need My Buffalo Cauliflower Recipe
- Classic buffalo wing flavor – These buffalo cauliflower bites have all the bold, spicy kick of traditional buffalo chicken wings. It’s my veggie-forward way to enjoy those flavors!
- Perfectly crispy and tender – We’ll bake the florets to get them crisp on the outside, soft on the inside. Just like a chicken wing… er, I mean cauliflower wing… should be.
- Simple ingredients – My buffalo cauliflower recipe uses just a handful of basic ingredients (plus salt & pepper), so it’s easy to pull together.
- Mess-free, no-fuss prep – No need to deal with batter, flour, or breadcrumbs. I focus on the flavors and textures that matter, with less effort, and keep it naturally gluten-free. But, if you’re in the mood for more crunch, check out my breading ideas below !
- Quick and easy – You can make this recipe in around half an hour, and most of that time is hands-off for roasting. I usually prep my dinner or other apps while I wait.
Ingredients & Substitutions
Here I explain the best ingredients for my buffalo cauliflower recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Cauliflower – I like to start with a whole head of cauliflower and chop it into bite-sized pieces myself for that perfect uniform look. But if you’re short on time, grabbing pre-cut florets works.
- Olive Oil – This is my go-to to get the spices to stick to the cauliflower and help those florets get nicely browned in the oven. Any heat-safe oil you’ve got will do the trick.
- Buffalo Sauce – They’re not buffalo wings without the hot sauce , right? Pick your favorite to bring that classic heat.
- Unsalted Butter – I mix it with the buffalo sauce to temper the heat a bit and make it more rich. If you’re looking for a vegan or low-dairy option, swap in some ghee, butter flavored coconut oil , or even more olive oil.
- Spices – I keep it simple with sea salt and black pepper, and sometimes throw in some garlic powder for a little something extra.
See my variations below for breading options or other sauces.
How To Make Buffalo Cauliflower
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Season. Place the cauliflower florets in a large bowl, drizzle with the oil, and season with the salt, pepper, and garlic powder (if using). Toss to coat.
- Bake. Transfer the cauliflower to a sheet pan lined with parchment paper and arrange in a single layer. Roast until browned and tender.
- Make the sauce. Heat the butter and buffalo sauce together in the microwave, or on the stovetop over medium-low heat. Whisk to combine.
- Toss together. Transfer the cauliflower to a bowl and pour the buffalo melted butter mixture over it. Gently toss to coat. Enjoy your baked buffalo cauliflower bites — see my serving ideas below!
My Recipe Tips
- For even crispier florets, skip the parchment paper. I used it for easy cleanup, but the cauliflower browns more if you roast on a bare pan. Just brush or spray with olive oil to prevent sticking.
- Cut the cauliflower pieces the same size. This helps them cook at the same rate. If you use pre-cut florets, cut any larger ones in half to match smaller ones.
- If you’re short on time, make smaller pieces. The smaller they are, the faster they will roast.
- You might need more sauce if your head of cauliflower is large. You can 1.5X the sauce upfront to be safe, and just use the extras for drizzling if you have too much. If I realize I’m short at the end, I just quickly melt a bit more buffalo sauce and butter together and add it in.
- Want a faster way? Use your air fryer! See my air fryer buffalo cauliflower here .
Breading & Sauce Variations
Like I often do, I made this buffalo cauliflower simple and left the variations up to you. It can totally be breaded or rock other sauces:
Breading:
- Cornstarch – In a large zip lock bag or large bowl with a lid, combine the spices above with 3 tablespoons of cornstarch. Add the cauliflower florets, seal, and shake to coat. Add oil, shake again, and follow the rest of my buffalo cauliflower recipe as usual.
- Breadcrumbs – Not my favorite, but you can dip the florets in whisked egg (with the salt, pepper, and garlic powder mixed in), then dip in a mixture of your favorite breadcrumbs before roasting. This version is a lot more work!
- Low carb version – Combine 1 1/3 cups of almonds with the salt, pepper, and garlic powder in a food processor. Pulse until the consistency is like a coarse meal (avoid over-processing). You can use this “breading” using the shake method (like cornstarch above) or dip individually (like breadcrumbs above). Cook per recipe instructions.
Sauces:
- BBQ – Make this version if you prefer smoky sweetness over heat! I like to use my sugar free BBQ sauce .
- Garlic Parmesan – Melt 2 tablespoons of butter in a skillet and saute 4 cloves of minced garlic in it, letting them sizzle until fragrant. Add 1/2 cup of heavy cream and 1/4 cup of grated parmesan cheese, and stir until smooth. Pour it over your cauliflower bites and watch them disappear.
- Teriyaki – Use my teriyaki sauce for something a little sweet, a little salty, a little umami. If you can, grab some sesame seeds for a finishing touch.
- Lemon Pepper – This one’s a bit different because I start with my homemade lemon pepper seasoning . To turn it into a sauce, mix 2 tablespoons of seasoning with 1/2 cup of butter.
- Spicy Honey Mustard – Make my sugar-free honey mustard , then add hot sauce to taste (I usually add a tablespoon).
- Gochujang – This is my latest creation, a mix of buttery, sweet, and a little spicy. Get my gochujang cauliflower recipe here !
Serving Ideas
The zippy sauce in this recipe pairs well with cool and creamy sides. Try these:
- Dipping Sauce – I rotate my homemade ranch dressing and blue cheese dressing to tame the heat, but you can use your fave store-bought brand, too. You can either dip or drizzle on top!
- Veggies – I highly recommend carrots and celery sticks to give your cauliflower buffalo wings those classic chicken wing vibes. But you can also shake things up with cucumber slices, snap peas, or mini bell peppers .
- Salads and Slaws – If you need to cool down from the spice, my creamy cucumber salad or refreshing cucumber tomato avocado salad will do the trick. They’re creamy, crunchy, and the perfect chill companions for fiery dishes.
- Pizza – I love a cheesy pizza with wings, but it’s just as delicious with buffalo cauliflower. But if you have extra cauliflower to use up, try my cauliflower pizza .
And if you love buffalo flavors, don’t miss my spaghetti squash casserole and Instant Pot buffalo chicken dip .
More Easy Cauliflower Recipes
If you like this veggie, try these comforting cauliflower dishes for your next gathering:
My Favorite Baking Sheet For This Recipe
This is my go-to baking sheet for just about everything, especially roasting. It cleans up easily, doesn’t warp, and gets my buffalo cauliflower nice and crispy every time.
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 head Cauliflower (cut into florets) ▢
- 3 tbsp Olive oil ▢
- 1 tsp Garlic powder (optional) ▢
- 1/2 tsp Sea salt ▢
- 1/4 tsp Black pepper ▢
- 1/2 cup Buffalo sauce ▢
- 1/4 cup Unsalted butter (use ghee or olive oil for dairy-sensitive) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 400 degrees F (204 degrees C). You can line a baking sheet with parchment paper or leave it bare and brush with oil for more browning.
- Place the cauliflower florets in a large bowl. Drizzle with olive oil. Season with garlic powder (if using), sea salt, and black pepper. Toss to coat.
- Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes , until tender with browned edges.
- Meanwhile, toward the end of the oven time, heat together the butter and buffalo sauce. You can do this in the microwave or on the stove over medium-low heat. Whisk to combine.
- When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips to help you get the crispiest florets, ensure you end up with the right amount of sauce, and ways to make this recipe even faster!
- Variations: Want to change it up? I’ve got options here for difference breadings and sauces you can substitute.
- Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. The cauliflower does get soft, so I keep the sauce separately and add it fresh if I know I’m making this dish ahead.
- Reheat: For the crispiest results, reheat in the oven at 350 degrees F for about 10 minutes, or use your air fryer for a couple minutes if you have one. Again, even better if you can store and reheat without sauce, then add the sauce fresh.
- Freeze: I don’t love freezing buffalo cauliflower, but if you still want to, I recommend freezing the roasted florets without the sauce, for up to 3 months. Add this easy sauce fresh!
📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Buffalo Cauliflower Recipe
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Buffalo Cauliflower
Make this buffalo cauliflower recipe with simple ingredients! These cauliflower bites bring the heat of your favorite wings in veggie form.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/buffalo-cauliflower/
Ingredients
- 1 head Cauliflower (cut into florets)
- 3 tbsp Olive oil
- 1 tsp Garlic powder (optional)
- 1/2 tsp Sea salt
- 1/4 tsp Black pepper
- 1/2 cup Buffalo sauce
- 1/4 cup Unsalted butter (use ghee or olive oil for dairy-sensitive)
Instructions
- Preheat the oven to 400 degrees F (204 degrees C). You can line a baking sheet with parchment paper or leave it bare and brush with oil for more browning.
- Place the cauliflower florets in a large bowl. Drizzle with olive oil. Season with garlic powder (if using), sea salt, and black pepper. Toss to coat.
- Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes , until tender with browned edges.
- Meanwhile, toward the end of the oven time, heat together the butter and buffalo sauce. You can do this in the microwave or on the stove over medium-low heat. Whisk to combine.
- When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips to help you get the crispiest florets, ensure you end up with the right amount of sauce, and ways to make this recipe even faster!
- Variations: Want to change it up? I’ve got options here for difference breadings and sauces you can substitute.
- Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. The cauliflower does get soft, so I keep the sauce separately and add it fresh if I know I’m making this dish ahead.
- Reheat: For the crispiest results, reheat in the oven at 350 degrees F for about 10 minutes, or use your air fryer for a couple minutes if you have one. Again, even better if you can store and reheat without sauce, then add the sauce fresh.
- Freeze: I don’t love freezing buffalo cauliflower, but if you still want to, I recommend freezing the roasted florets without the sauce, for up to 3 months. Add this easy sauce fresh!
📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
FREE 5-Ingredient Recipe EBook
- Why You Need My Buffalo Cauliflower Recipe
- Ingredients & Substitutions
- How To Make Buffalo Cauliflower
- My Recipe Tips
- Breading & Sauce Variations
- Serving Ideas
- More Easy Cauliflower Recipes
- My Favorite Baking Sheet For This Recipe
- Buffalo Cauliflower Recipe card
- Recipe Reviews
This buffalo cauliflower recipe is my fun twist on classic buffalo chicken wings , but I use cauliflower florets instead of chicken. They come out of the oven super crispy and slathered in that irresistibly tangy buffalo sauce, perfect for popping and dipping. I call them buffalo cauliflower bites (they’re bite-sized, after all), but with that familiar flavor, you might as well call them buffalo cauliflower wings! Whether it’s game day or you’re just craving a spicy snack, these totally hit the spot. Even my buffalo-wing-loving husband likes them. Make them with me!
Why You Need My Buffalo Cauliflower Recipe
- Classic buffalo wing flavor – These buffalo cauliflower bites have all the bold, spicy kick of traditional buffalo chicken wings. It’s my veggie-forward way to enjoy those flavors!
- Perfectly crispy and tender – We’ll bake the florets to get them crisp on the outside, soft on the inside. Just like a chicken wing… er, I mean cauliflower wing… should be.
- Simple ingredients – My buffalo cauliflower recipe uses just a handful of basic ingredients (plus salt & pepper), so it’s easy to pull together.
- Mess-free, no-fuss prep – No need to deal with batter, flour, or breadcrumbs. I focus on the flavors and textures that matter, with less effort, and keep it naturally gluten-free. But, if you’re in the mood for more crunch, check out my breading ideas below !
- Quick and easy – You can make this recipe in around half an hour, and most of that time is hands-off for roasting. I usually prep my dinner or other apps while I wait.
Ingredients & Substitutions
Here I explain the best ingredients for my buffalo cauliflower recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Cauliflower – I like to start with a whole head of cauliflower and chop it into bite-sized pieces myself for that perfect uniform look. But if you’re short on time, grabbing pre-cut florets works.
- Olive Oil – This is my go-to to get the spices to stick to the cauliflower and help those florets get nicely browned in the oven. Any heat-safe oil you’ve got will do the trick.
- Buffalo Sauce – They’re not buffalo wings without the hot sauce , right? Pick your favorite to bring that classic heat.
- Unsalted Butter – I mix it with the buffalo sauce to temper the heat a bit and make it more rich. If you’re looking for a vegan or low-dairy option, swap in some ghee, butter flavored coconut oil , or even more olive oil.
- Spices – I keep it simple with sea salt and black pepper, and sometimes throw in some garlic powder for a little something extra.
See my variations below for breading options or other sauces.
How To Make Buffalo Cauliflower
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Season. Place the cauliflower florets in a large bowl, drizzle with the oil, and season with the salt, pepper, and garlic powder (if using). Toss to coat.
- Bake. Transfer the cauliflower to a sheet pan lined with parchment paper and arrange in a single layer. Roast until browned and tender.
- Make the sauce. Heat the butter and buffalo sauce together in the microwave, or on the stovetop over medium-low heat. Whisk to combine.
- Toss together. Transfer the cauliflower to a bowl and pour the buffalo melted butter mixture over it. Gently toss to coat. Enjoy your baked buffalo cauliflower bites — see my serving ideas below!
My Recipe Tips
- For even crispier florets, skip the parchment paper. I used it for easy cleanup, but the cauliflower browns more if you roast on a bare pan. Just brush or spray with olive oil to prevent sticking.
- Cut the cauliflower pieces the same size. This helps them cook at the same rate. If you use pre-cut florets, cut any larger ones in half to match smaller ones.
- If you’re short on time, make smaller pieces. The smaller they are, the faster they will roast.
- You might need more sauce if your head of cauliflower is large. You can 1.5X the sauce upfront to be safe, and just use the extras for drizzling if you have too much. If I realize I’m short at the end, I just quickly melt a bit more buffalo sauce and butter together and add it in.
- Want a faster way? Use your air fryer! See my air fryer buffalo cauliflower here .
Breading & Sauce Variations
Like I often do, I made this buffalo cauliflower simple and left the variations up to you. It can totally be breaded or rock other sauces:
Breading:
- Cornstarch – In a large zip lock bag or large bowl with a lid, combine the spices above with 3 tablespoons of cornstarch. Add the cauliflower florets, seal, and shake to coat. Add oil, shake again, and follow the rest of my buffalo cauliflower recipe as usual.
- Breadcrumbs – Not my favorite, but you can dip the florets in whisked egg (with the salt, pepper, and garlic powder mixed in), then dip in a mixture of your favorite breadcrumbs before roasting. This version is a lot more work!
- Low carb version – Combine 1 1/3 cups of almonds with the salt, pepper, and garlic powder in a food processor. Pulse until the consistency is like a coarse meal (avoid over-processing). You can use this “breading” using the shake method (like cornstarch above) or dip individually (like breadcrumbs above). Cook per recipe instructions.
Sauces:
- BBQ – Make this version if you prefer smoky sweetness over heat! I like to use my sugar free BBQ sauce .
- Garlic Parmesan – Melt 2 tablespoons of butter in a skillet and saute 4 cloves of minced garlic in it, letting them sizzle until fragrant. Add 1/2 cup of heavy cream and 1/4 cup of grated parmesan cheese, and stir until smooth. Pour it over your cauliflower bites and watch them disappear.
- Teriyaki – Use my teriyaki sauce for something a little sweet, a little salty, a little umami. If you can, grab some sesame seeds for a finishing touch.
- Lemon Pepper – This one’s a bit different because I start with my homemade lemon pepper seasoning . To turn it into a sauce, mix 2 tablespoons of seasoning with 1/2 cup of butter.
- Spicy Honey Mustard – Make my sugar-free honey mustard , then add hot sauce to taste (I usually add a tablespoon).
- Gochujang – This is my latest creation, a mix of buttery, sweet, and a little spicy. Get my gochujang cauliflower recipe here !
Serving Ideas
The zippy sauce in this recipe pairs well with cool and creamy sides. Try these:
- Dipping Sauce – I rotate my homemade ranch dressing and blue cheese dressing to tame the heat, but you can use your fave store-bought brand, too. You can either dip or drizzle on top!
- Veggies – I highly recommend carrots and celery sticks to give your cauliflower buffalo wings those classic chicken wing vibes. But you can also shake things up with cucumber slices, snap peas, or mini bell peppers .
- Salads and Slaws – If you need to cool down from the spice, my creamy cucumber salad or refreshing cucumber tomato avocado salad will do the trick. They’re creamy, crunchy, and the perfect chill companions for fiery dishes.
- Pizza – I love a cheesy pizza with wings, but it’s just as delicious with buffalo cauliflower. But if you have extra cauliflower to use up, try my cauliflower pizza .
And if you love buffalo flavors, don’t miss my spaghetti squash casserole and Instant Pot buffalo chicken dip .
More Easy Cauliflower Recipes
If you like this veggie, try these comforting cauliflower dishes for your next gathering:
My Favorite Baking Sheet For This Recipe
This is my go-to baking sheet for just about everything, especially roasting. It cleans up easily, doesn’t warp, and gets my buffalo cauliflower nice and crispy every time.
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 head Cauliflower (cut into florets) ▢
- 3 tbsp Olive oil ▢
- 1 tsp Garlic powder (optional) ▢
- 1/2 tsp Sea salt ▢
- 1/4 tsp Black pepper ▢
- 1/2 cup Buffalo sauce ▢
- 1/4 cup Unsalted butter (use ghee or olive oil for dairy-sensitive) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 400 degrees F (204 degrees C). You can line a baking sheet with parchment paper or leave it bare and brush with oil for more browning.
- Place the cauliflower florets in a large bowl. Drizzle with olive oil. Season with garlic powder (if using), sea salt, and black pepper. Toss to coat.
- Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes , until tender with browned edges.
- Meanwhile, toward the end of the oven time, heat together the butter and buffalo sauce. You can do this in the microwave or on the stove over medium-low heat. Whisk to combine.
- When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buffalo sauce mixture over it, and toss to coat.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips to help you get the crispiest florets, ensure you end up with the right amount of sauce, and ways to make this recipe even faster!
- Variations: Want to change it up? I’ve got options here for difference breadings and sauces you can substitute.
- Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. The cauliflower does get soft, so I keep the sauce separately and add it fresh if I know I’m making this dish ahead.
- Reheat: For the crispiest results, reheat in the oven at 350 degrees F for about 10 minutes, or use your air fryer for a couple minutes if you have one. Again, even better if you can store and reheat without sauce, then add the sauce fresh.
- Freeze: I don’t love freezing buffalo cauliflower, but if you still want to, I recommend freezing the roasted florets without the sauce, for up to 3 months. Add this easy sauce fresh!
📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
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Buffalo Cauliflower Recipe
