Are you craving something crispy, spicy, and absolutely delicious—but without the guilt of traditional fried wings? Look no further! These Air Fryer Cauliflower Buffalo Wings are the perfect snack, appetizer, or even a light meal. They’re crispy on the outside, tender on the inside, and coated in a mouthwatering buffalo sauce that packs just the right amount of heat.
If you’re a fan of classic buffalo wings but want a healthier, plant-based alternative, this recipe is a game-changer. Whether you’re vegan, vegetarian, or just trying to eat more vegetables, these cauliflower wings will have you coming back for more!
Why You’ll Love These Air Fryer Cauliflower Buffalo Wings
✅ Crispy and flavorful – Thanks to the air fryer, you get that crispy texture without deep frying.
✅ Healthier than traditional wings – Cauliflower is packed with nutrients and much lower in calories than chicken wings.
✅ Quick and easy – Ready in under 30 minutes, perfect for busy weeknights or game-day snacking.
✅ Great for meal prep – You can make a batch ahead of time and reheat for a quick snack.
✅ Vegan and gluten-free friendly – With a few simple swaps, this recipe can fit various dietary needs.
Ingredients You’ll Need
For the cauliflower:
• 1 medium head of cauliflower, cut into bite-sized florets
• 1/2 cup all-purpose flour (or almond flour for gluten-free)
• 1/2 cup water (or plant-based milk for extra crispiness)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
For the buffalo sauce:
• 1/2 cup buffalo hot sauce (like Frank’s Red Hot)
• 2 tablespoons melted butter (or vegan butter for plant-based)
• 1 teaspoon honey or maple syrup (for a touch of sweetness)
• 1/2 teaspoon garlic powder
Optional for serving:
• Celery sticks
• Carrot sticks
• Ranch or blue cheese dressing
Step-by-Step Instructions
Step 1: Prep the Cauliflower
Wash and cut the cauliflower into bite-sized florets. Pat them dry with a paper towel to help the batter stick better.
Step 2: Make the Batter
In a large bowl, whisk together the flour, water (or milk), garlic powder, onion powder, smoked paprika, salt, and pepper. The batter should be smooth and thick enough to coat the cauliflower without dripping too much.
Step 3: Coat and Air Fry
• Dip each cauliflower floret into the batter, ensuring it’s fully coated.
• Shake off any excess batter and place the florets in a single layer in the air fryer basket. Do not overcrowd!
• Air fry at 375°F (190°C) for 12–15 minutes, shaking the basket halfway through for even crispiness.
Step 4: Toss in Buffalo Sauce
While the cauliflower is cooking, mix together the buffalo sauce, melted butter, honey (or maple syrup), and garlic powder in a bowl.
Once the cauliflower is crispy, transfer it to a bowl and toss it with the buffalo sauce until evenly coated.
Step 5: Air Fry Again for Extra Crispiness (Optional)
For an extra-crispy texture, return the coated cauliflower to the air fryer and cook for another 3–5 minutes at 375°F.
Step 6: Serve and Enjoy!
Serve immediately with celery sticks, carrot sticks, and your favorite dipping sauce (ranch or blue cheese dressing works great!).
Tips for the Best Cauliflower Wings
⭐ Don’t overcrowd the air fryer – Cook in batches if needed so each piece crisps up properly.
⭐ Use parchment paper for easier cleanup – If your air fryer basket tends to stick, this will help.
⭐ Adjust the spice level – Add more honey or maple syrup if you prefer a milder buffalo sauce, or add cayenne pepper for extra heat!
⭐ Reheat properly – To keep them crispy, reheat in the air fryer at 350°F for 5 minutes instead of microwaving.
Health Benefits of Cauliflower Buffalo Wings
Not only are these wings delicious, but they’re also packed with nutrients! Cauliflower is a low-carb, fiber-rich vegetable that supports digestion, heart health, and weight management. Plus, by using an air fryer instead of deep frying, you cut down on excess oil and calories without sacrificing flavor.
Final Thoughts
These Air Fryer Cauliflower Buffalo Wings prove that you don’t need chicken to enjoy a plate of spicy, crispy, and flavorful wings. Whether you’re serving them as a snack, appetizer, or side dish, they’re guaranteed to impress!
So, what are you waiting for? Grab your air fryer and give this recipe a try! Let me know in the comments how they turned out, and don’t forget to share this recipe with your friends and family.
Want more healthy recipes? Follow my blog Healthy Lifestyle Beyond for more delicious and nutritious meal ideas!
⭐ Don’t overcrowd the air fryer – Cook in batches if needed so each piece crisps up properly.
⭐ Use parchment paper for easier cleanup – If your air fryer basket tends to stick, this will help.
⭐ Adjust the spice level – Add more honey or maple syrup if you prefer a milder buffalo sauce, or add cayenne pepper for extra heat!
⭐ Reheat properly – To keep them crispy, reheat in the air fryer at 350°F for 5 minutes instead of microwaving.
Health Benefits of Cauliflower Buffalo Wings
Not only are these wings delicious, but they’re also packed with nutrients! Cauliflower is a low-carb, fiber-rich vegetable that supports digestion, heart health, and weight management. Plus, by using an air fryer instead of deep frying, you cut down on excess oil and calories without sacrificing flavor.
Final Thoughts
These Air Fryer Cauliflower Buffalo Wings prove that you don’t need chicken to enjoy a plate of spicy, crispy, and flavorful wings. Whether you’re serving them as a snack, appetizer, or side dish, they’re guaranteed to impress!
So, what are you waiting for? Grab your air fryer and give this recipe a try! Let me know in the comments how they turned out, and don’t forget to share this recipe with your friends and family.
Want more healthy recipes? Follow my blog Healthy Lifestyle Beyond for more delicious and nutritious meal ideas!