Cauliflower Buffalo Chicken Wings

These cauliflower chicken wings make me feel like I could be vegetarian!

I have tried to make these Cauliflower Buffalo Chicken Wings before and they just did not do it for me. But, if you know me, you know I can’t just give up like that. I was determined to perfect this recipe so I could share it with you all. I’ve definitely been on a cauliflower kick lately so if buffalo isn’t your thing, you can check out my cauliflower pizza bakes, cauliflower nachos, cauliflower fried rice, or just my roasted cauliflower!

Personally, I think the best way to cook these are in the air fryer. If you do use an air fryer, depending on size, you will likely have to cook in batches but it’s well worth it! You can cook it in the oven, although the texture is softer but the flavor is still delicious.

This makes for a perfect Sunday football side or even to a barbecue. It’s definitely a way to sneak more veggies into everyone’s meals. When I finally perfected the recipe, I had my assistant over and she gave it a 10/10 so I’ll definitely be bringing it along to the next potluck. Let me know if you agree with her!

This especially pairs well with my homemade blue cheese dressing or ranch. I always add some carrots and celery as well when serving this.

Cauliflower Buffalo Chicken Wings


  • 1 1/4 cup almond flour
  • 1 large head of cauliflower or 1lb
  • 2 tsp garlic powder 
  • 1 tsp paprika
  • 1 tsp salt
  • 1/2 tsp onion powder
  • 1/2 tsp pepper
  • 1 cup unsweetened almond milk or milk of choice
  • 1 cup franks
  • 2 tbsp unsalted butter
cauliflower buffalo chicken wings
Prep Time 15 mins Cook Time 25 mins Total Time 40 mins
Servings: 4



  1. First, chop your cauliflower into equal, bite size pieces for even cooking.

  2. In a medium bowl, combine dry ingredients.

  3. Add your unsweetened almond milk to your dry ingredients and whisk together.

  4. Coat cauliflower pieces evenly in mixture and place on tinfoil. Air fry for 10 mins at 400 degrees or bake in the over for 18-20 mins at 450 degrees. If cooking in the oven, line a baking sheet with parchment paper and bake flipping halfway through.

  5. In a small saucepan, combine 1 cup of Franks and 2 tbsp of unsalted butter. Bring to a boil and then remove from heat.

  6. In a separate bowl, combine the cooked cauliflower and franks red hot. Toss evenly.

  7. Place cauliflower back into the air fryer (or oven) for 3-5 minutes or until golden brown.

  8. Serve with my chunky blue cheese dressing , celery and carrots.

Nutrition Facts

Serving Size 1/4 Full Recipe

Servings 4

Amount Per Serving
Calories 260kcal
% Daily Value *
Total Fat 18g28%
Total Carbohydrate 9g3%
Protein 12g24%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: keto, low carb, low calorie, cauliflower, meat substitute, cauliflower wings, roasted cauliflower, cauliflower buffalo wings, vegetarian buffalo wings, roasted veggies, vegetables

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