buffalo cauliflower

Buffalo Cauliflower Wings

Game Day: Buffalo Cauliflower Wings. 30 Minutes, 6 Ingredients

Buffalo Cauliflower Wings

Did you know there’s a football game on Sunday? Apparently, it’s kind of a big deal. For those of us who may, or may not, be a little bit clueless on the football front- the Super Bowl is Sunday. This, of course, means that you just might find yourself at someone’s Super Bowl party. Whether you’re watching the game, or simply waiting for commercials and the half time show, you’ll probably be eating. Unfortunately, game day food isn’t known for being nutritious. With everyone chowing down on hot dogs, football shaped cookies, and burgers, it might be difficult to find healthy food choices. The solution? Bring something nutritious yourself, and then you can be sure there will be at least one non-greasy, non-fried, non-sugary food choice available. These Game Day Buffalo Cauliflower Wings are the solution to your football food problems.

In a hurry? Jump to the recipe! 

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I admit, I was suspicious when I started seeing cauliflower as a substitute for potatoes and meat. It seemed like everyone was doing it, and cauliflower has never been one of my favorite vegetables (although I love it in Vegetable Korma!).  However, after making these little buffalo cauliflower bites, I’ve changed my mind. The sauce on these faux-wings completely makes it work. If you want a very traditional buffalo sauce taste, Serious Eat’s recommends Franks Red Hot sauce, but I make mine with whatever hot sauce I’m currently in love with (right now it’s Cholula or Sriracha). These buffalo cauliflower wings are easy to make, take less than 30 minutes, have 7 ingredients, and will satisfy both vegetarians and meat lovers.

A note on cauliflower: As you may know, I normally do my food shopping at Aldi (click here to read my Aldi gushing). However, I went to a different grocery store to buy cauliflower, because I was on the other end of town.  I was shocked, SHOCKED, to see that the cauliflower heads there were almost $5 a piece (and no, they weren’t organic). What!? I checked at Aldi the next day, and was pleased to see their’s were $1.79 a piece. That’s right– about a $3 difference for the exact same product. While this might not break the bank, I recommend the cheaper produce. Go buy a latte with the money you save.

Still not sure what to bring to a party?  Try these:


Easy vegan-friendly Buffalo Cauliflower Wings- The perfect healthy game-day snack!
5 from 2 votes

Buffalo Cauliflower Wings

Course Appetizer
Cuisine American
Total Time 25 minutes
Servings 4 people
Calories 149 kcal


  • 1 head cauliflower, cut into florets
  • 1/2 cup flour
  • 1 cup water
  • 1 tsp garlic paste or minced garlic
  • 1/4 cup hot sauce (use your favorite)
  • 1 tsp honey (or sub molasses/sorghum/agave syrup)
  • salt + pepper to taste
  • To serve: Blue Cheese Dressing (or other dressing / vegan dressing of choice)


  1. Preheat oven to 450ºF, and line a baking sheet with foil. Spray foil with oil (or brush with butter).

  2. Cut your cauliflower into small pieces (or slice large pieces in half so they cook through).

  3. Mix all ingredients except cauliflower in a large mixing bowl. Add cauliflower and toss.

  4. Remove cauliflower from bowl with a slotted spoon, and place on baking sheet in a single layer. Roast 20-25 minutes. If you want them extra crispy, switch the oven to broil the last 5-10 minutes (but watch to make sure they don't burn).

  5. Serve hot with blue cheese dressing (or other preferred sauce).

Recipe Notes

*Calorie Information was calculated per serving using My Fitness Pal, and do not include optional dressing.

Recipe adapted from: Food.com

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