Quick and easy baked buffalo cauliflower wings recipe, homemade with simple ingredients in one pan and oven baked in 30 minutes. Crispy, vegetarian and spicy.
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Ever had wings without the meat? Then, you have to try these! They pack a similar flavor and heat but you get a serving of veggies too! It's a win-win situation. A few more delicious ways to enjoy the ever popular cauliflower are Oven Roasted Cauliflower (One Pan), Whole Roasted Cauliflower (One Pan), and Cauliflower Fried Rice (One Pot).
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Key ingredients
- Cauliflower- You must use fresh cauliflower and not the frozen kind.
- Flour- After testing this recipe with different flours, almond flour gave the best results in my opinion. If that's not handy, all-purpose flour works well too.
- Egg- Make sure it's large.
- Spices- I only like to use garlic powder and pepper.
- Buffalo sauce- This can be homemade or store-bought.
Variations for crispy hot wings
- BBQ flavor- Coat them in your favorite BBQ sauce instead of buffalo sauce.
- Fried version- Coat cauliflower in the flour mixture and fry them in oil on the stovetop or in a deep fryer until crisp. Then coat them in sauce.
- Asian flavor- Use teriyaki sauce or another favorite stir-fry marinade of your choice in place of buffalo sauce. Then, garnish with sesame seeds or scallions.
- Add other spices- Such as lemon pepper, taco seasoning, Italian seasoning to the almond flour for another flavor twist. Use this in place of buffalo sauce.
- Garnish options- Top it with freshly chopped chives, dill, parsley or green onions.
How to make easy one pan baked buffalo cauliflower wings recipe from scratch?
- Mix ingredients in Ziploc bag- This includes egg, garlic powder, pepper, cauliflower, almond flour.
- Add cauliflower- Shake bag until coated.
- Spread- On a baking tray.
- Bake- Until golden brown.
- Pour buffalo sauce- Mix until coated.
- Broil- Until crispy.
- Garnish- With some fresh parsley, if you like.
What to serve with these wings?
- These are the perfect appetizer to serve on its own at any game day party or you can serve alongside a blue cheese dressing or ranch dip.
- You can also enjoy them as a side dish alongside soups like this Easy Lentil Soup (One Pot) to round out the meal.
- Prefer a cool side to balance the heat? Then add one of these salads: Creamy Cucumber Salad (One Bowl) , Italian Chopped Salad (One Bowl), or Three Bean Salad (One Bowl).
- If you eat meat, then serve them with Bacon Ranch Chicken (One Pot) or Grilled Chicken Breast (One Pan).
- Sandwiches are a great side addition too. Try one of these: Best Grilled Cheese Sandwich (One Pan) or a Loose Meat Sandwich (Tavern Sandwich).
Tips and techniques
- Fresh cauliflower vs. Frozen cauliflower- Fresh is the best option because it will give you the crispy texture you desire. Frozen cauliflower will be too soggy and won't produce the desired crispiness.
- Homemade buffalo sauce vs. Store-bought sauce- Either can be used. Just make sure to use the best quality or a brand whose flavor you like best.
- Space out the cauliflower pieces- This helps to bake evenly and creates a crispy coating.
- Keep an eye on the broiler- They can burn quickly under the broiler. So make sure to watch them closely during this step.
- Check for even coating- This will help the sauce to stick to each piece and help produce the desired flavor.
- Adjust the amount of sauce- Add more or less according to your preference.
- What to use instead of almond flour? You can use ¾ cup all-purpose flour instead.
- Make a bigger batch- Just double all the ingredients. Please note that you will probably have to use 2 large baking trays.
Recipe FAQs
Either the wings were placed too close to each other on the pan and were not spaced out for even baking. Another reason could be that they simply need to be baked longer.
No, it makes the end result very soggy. You need to use fresh for best results.
No, they do not. The breading and the sauce give it a similar flavor and crunch but the overall texture is not like real meat at all.
Storage
- Refrigerate- These are best served immediately. They can be refrigerated in a sealed container for up to 2 days but see note below about reheating.
- Freeze- These can not be frozen. They will loose their crispy texture and be soft and "mushy" when thawed.
- Reheat- Reheating needs to be done in an oven or air fryer to make them crispy again. Just note they will not have the exact same perfect and crispy texture as the first day they were made.
More one pot appetizers
Recipe
One Pan Buffalo Cauliflower Wings
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Ingredients
- 1 Egg Large
- 1 teaspoon Garlic powder
- Pepper To taste
- 1 Cauliflower Fresh, Large, Cut into small florets (About 5 cups)
- 1 cup Almond flour Or ¾ cup all-purpose flour
- ¾ cup Buffalo sauce
Instructions
- In a large Ziploc bag, add egg, garlic powder and pepper. Seal and shake it around until combined.
- Add cauliflower florets. Seal and shake bag again until florets are coated.
- Add almond flour. Seal and shake bag again until florets are coated.
- Spread cauliflower pieces on a baking tray, lined with parchment paper. Make sure they are spaced out so they bake evenly. Discard the Ziploc bag.
- Bake at 425 degrees F for 25-30 minutes or until golden.
- Remove tray from oven and let it cool for 5 minutes.
- Then, pour buffalo sauce on top and use your hands or a spoon to coat fully.
- Broil for 5 minutes or until tops are crispy. Keep a close eye so they don't burn.
- Serve immediately and enjoy!
Notes
- Read all my tips above.
- Tastes best when served immediately but leftovers can be stored in a sealed container in the fridge for up to 2 days and reheated in the oven or air fryer. They will still not be as crispy as the first day though.Â
Nutrition
An automated tool is used to calculate the nutritional information. As such, I cannot guarantee the accuracy of the nutritional information provided for any recipe on this site.
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