Go Back
+ servings
Easy Oven Baked Buffalo Cauliflower Wings on Fork

One Pan Buffalo Cauliflower Wings

Print Recipe
Quick and easy buffalo cauliflower wings recipe, homemade with simple ingredients in one pan and baked in 30 minutes. Healthy, crispy and spicy.
Course Appetizer
Cuisine American
Keyword homemade cauliflower wings
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 4 People
Calories 212
Author Abeer Rizvi


  • 1 Egg Large
  • 1 tsp Garlic powder
  • Pepper To taste
  • 1 Cauliflower Fresh, Large, Cut into small florets (About 5 cups)
  • 1 cup Almond flour Or 3/4 cup all-purpose flour
  • 3/4 cup Buffalo sauce


  • 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!


  • 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. 


Calories: 212kcal | Carbohydrates: 14g | Protein: 10g | Fat: 15g | Saturated Fat: 1g | Cholesterol: 41mg | Sodium: 1439mg | Potassium: 454mg | Fiber: 6g | Sugar: 4g | Vitamin A: 59IU | Vitamin C: 69mg | Calcium: 97mg | Iron: 2mg