Air Fryer Buffalo Cauliflower Wings + Oven Version {Keto, Gluten-Free, Low Carb, Vegan}

Guys, have I got a perfect secretly healthy snack recipe for you. These Air Fryer Cauliflower Wings are soooo good and so crave-worthy, they are sure to be a hit at your next game day gathering. And I promise that no one will miss the chicken.

I am always looking for ways to serve up healthy food that is fun to eat. And replacing chicken wings with cauliflower is a great way to sneak in some added nutrients without losing any of the fun or the delectable Buffalo wing flavour.

In my opinion, cauliflower is the MVP of vegetables. Not only is it high in fibre and loaded with vitamins and minerals, cauliflower is a true master of disguise. There is no shortage of great vegan cauliflower recipes to choose from since it seamlessly takes the place of so many different foods.

You can mash it up like potatoes, dice it up and use instead of rice, make a delicious pizza crust with it or cut it into nice thick slabs and grill just as you would steak. My family’s absolute favourite way to eat it is to pop it in the air fryer (or oven) and serve it up buffalo wing style.

Making this Buffalo cauliflower wings recipe really couldn’t be simpler, peeps. It comes together with almost no effort at all, since you only need 5 simple ingredients to achieve spicy Buffalo wings perfection (Fun fact: Buffalo wings were invented in 1964 in Buffalo, New York).

Air Fryer Buffalo Cauliflower Wings Tools

Are you ready to learn how to make these healthy and crave-worthy Buffalo Cauliflower Wings? Gather up your ingredients and let me show you………

How to Make Air Fryer Cauliflower Wings Step by Step

1. Mix hot sauce, almond flour, avocado oil and salt in a large bowl.
2. Add the cauliflower and mix until coated.
3. Fry half the cauliflower in the air fryer for 12-15 min (or until it reaches your desired doneness).
4. Make sure to open the air fryer and shake the frying basket half way thru to turn the cauliflower. Remove and set aside.
5. Add in the second batch, but cook it for 2-3 mins less.

and look at them cauliflower wings ready to go…

How to Make Oven Baked Buffalo Cauliflower Wings Step by Step

No air fryer? No problem. Here’s how to make your Buffalo cauliflower wings in the oven…

1. Preheat oven to fan-assisted 160C / 180C / gas 6 / 350F.
2. Place the cauliflower in a single layer on a lined baking sheet.
3. Bake for 35-40 mins turning a couple of times during baking.

Tips For Making Buffalo Cauliflower Bites

• Make sure the cauliflower is not touching. This allows maximum air circulation inside the fryer, so your cauliflower bites will cook evenly and turn out nicely crispy.
• Start with a milder hot sauce and use just 2-3 tbsp if you are worried about it being too hot.
• But if you really want to bring the heat, go ahead and add an extra tbsp or 2 of hot sauce.
• For dipping, serve with extra hot sauce or some smashed avocado.
• If not vegan, pair with a side of creamy buffalo cheese dip.

Why You’ll Love This Air Fryer Cauliflower Recipe

These crispy, tasty vegan cauliflower wings are the perfect appetiser for parties, game day gatherings, or anytime you want to please a crowd. It can be challenging to convince friends and family that healthy party food can taste great. But after just one taste of these tangy Buffalo cauliflower bites, they will be gobbled up as fast as you can make them. Good thing this recipe is so quick and simple.

Is Air Fried Food Healthy?

Using the air fryer is not only super easy, it is healthy too. Here is how it works. By circulating heat all around the food, air fryers allow you to ‘fry’ foods using the smallest amount of oil. We are talking anything from a tablespoon to just a light spray. And since your food is not submerged in the stuff, much less oil gets absorbed during the cooking process, which means it contains less fat and less calories.

How Many Calories Are In Air Fryer Buffalo Cauliflower?

One serving of traditional Buffalo chicken wings can contain 430 calories and as much as 29 grams of fat. But a 1 cup serving of these vegan cauliflower Buffalo wings has just 150 calories. Yaye!

Can You Cook Frozen Cauliflower In The Air Fryer?

It is entirely possible to make these Buffalo cauliflower wings using frozen cauliflower. You just need to let them cook a few mins longer. Don’t be afraid to open the compartment and check on your cauliflower bites. You will want the outside to be golden and crispy and the inside to be tender.

What to Serve with These Vegan Cauliflower Wings

Wondering what to serve with Air Fryer Buffalo Cauliflower Wings?

Hot sauce.

Guacamole.

Weight Watchers Points in Vegan Cauliflower Wings

There are 0 Freestyle points in one serving of Air Fryer Buffalo Cauliflower Wings. Yeap, zero!

Vegan Cauliflower Recipes

Need more vegan cauliflower recipes? Then check out these below

Low Carb Instant Pot Mexican Cauliflower Soup.

Cauliflower Chocolate Popsicles.

More Air Fryer Recipes

Air Fryer Pork Satay Recipe with Peanut Sauce.

Air Fryer Chicken Thighs.

Air Fryer Pork Chops.

Air Fryer Brussel sprouts .

Thank you for reading my vegan Cauliflower Wings recipe post. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for supporting Recipes from a Pantry, UK food blog.

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Air Fryer Buffalo Cauliflower Wings

Prep Time

5 mins

Cook Time

24 mins

Total Time

29 mins

 

Make crowd-pleasing Air Fryer Buffalo Cauliflower Wings with this easy and healthy recipe.

Course: Appetizer

Cuisine: American, Vegan, Western

Keyword: Air fryer cauliflower, Buffalo cauliflower wings

Servings: 4

Calories: 48 kcal

Author: Recipes From A Pantry

Ingredients

• 3-4 tbsp hot sauce please go for mild sauce if you don't like it hot
• 1 tbsp almond flour
• 1 tbsp avocado oil
• Salt to taste
• 1 medium head of cauliflower cut into bites washed and fully patted dry

Instructions

1. Preheat air fryer to 400F / 200C

2. Mix together hot sauce, almond flour, avocado oil and salt in a large bowl.
3. Add the cauliflower and mix until coated.
4. Add half the cauliflower into the air fryer and fry for 12-15 min (or until crisp at the edges with a little bite still, or it reaches your desired doneness).
5. Make sure to open the air fryer and shake the frying basket half way thru to turn the cauliflower. Remove and set aside.
6. Add in second batch, but cook it for 2-3 mins less.
7. Serve warm (although they can also be served cold) with some extra hot sauce for dipping.

Oven Baked Buffalo Cauliflower Wings

1. No air fryer? No problem. Here's how to make your Buffalo cauliflower wings in the oven.
2. Preheat oven to fan assisted 160C / 180C / gas 6 / 350F.
3. Place the cauliflower in a single layer on a lined baking sheet.
4. Bake for 35-40 mins (until done and is crisp at the edges with a little bite still or until it reaches your desired doneness) turning a couple of times during baking.
5. Serve warm, although can also be served cold with some extra hot sauce.

Recipe Notes

Tips For Making Buffalo Cauliflower Bites

• Make sure the cauliflower is not touching. This allows maximum air circulation inside the fryer, so your cauliflower bites will cook evenly and turn out nicely crispy.
• Start with a milder hot sauce and use just 2-3 tbsp if you are worried about it being too hot.
• But if you really want to bring the heat, go ahead and add an extra tbsp or 2 of hot sauce.
• For dipping, serve with extra hot sauce or some smashed avocado.
• If not vegan, pair with a side of creamy buffalo cheese dip.

++

What to Serve with These Vegan Cauliflower Wings

Wondering what to serve with Air Fryer Buffalo Cauliflower Wings?

Hot sauce.

Guacamole.

++

Weight Watchers Points in Vegan Cauliflower Wings

There are 0 Freestyle points in one serving of Air Fryer Buffalo Cauliflower Wings. Yeap, zero!

Nutrition Facts

Air Fryer Buffalo Cauliflower Wings

Amount Per Serving

Calories 48 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Sodium 265mg 11%

Potassium 94mg 3%

Total Carbohydrates 1g 0%

Vitamin A 0.3%

Vitamin C 24.5%

Calcium 1%

Iron 1.3%

* Percent Daily Values are based on a 2000 calorie diet.