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Baked Buffalo Cauliflower Bites

Go meatless with these baked Buffalo Cauliflower Bites recipe! They are easy, healthy, perfectly spicy Buffalo Cauliflower Wings which can also be prepared in the Air Fryer!

Baked Buffalo Cauliflower Bites Recipe

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Baked Buffalo Cauliflower Bites Recipe with Air Fryer Option

Deep Fried Cauliflower is my absolute favorite. I used to serve it when I had my snack bar and it was on the top of the favorites list for my patrons also. Not sure why I didn’t think of making Buffalo Cauliflower Bites because it would have sure been a hit also. The best part is that you can make it more or less spicy just by the amount of Frank’s Hot Sauce you add to them.

Buffalo cauliflower wings are light and moist on the inside and spicy and crispy on the outside. Made with simple, healthy ingredients, oven baked or Air Fried, your family is sure to love them. Just another one of our Easy Everyday Recipes. 

buffalo cauliflower panko

Roasted Buffalo Cauliflower Head Ingredients:

  • Cauliflower, florets pulled from root (rinsed and dried)
  • Flour
  • Water
  • Milk
  • Salt
  • Cumin
  • Oregano
  • Garlic powder
  • Black pepper
  • Onion powder
  • Butter, melted
  • Frank’s hot sauce (more or less according to preference)

fried buffalo cauliflower

How to Make Cauliflower Wings

1. Preheat oven to 425 degrees Fahrenheit. Chop cauliflower into small pieces.

cauliflower buffalo wings without flour

2. In a large bowl, bring together the flour, spices, milk and water. Whisk until well combined.

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3. Dip each cauliflower floret into the flour mixture. Tap floret so excess comes off.

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4. In a well-greased baking pan, add all of the cauliflower florets dipped in mixture.

5. Bake for 12 minutes, then flip over florets and bake for an additional 12 minutes.

6. In a small dish, combine the melted butter (you can melt in microwave for about 10-12 seconds) and hot sauce.

7. Once 24 minutes have passed, remove cauliflower from oven. Gently pour the butter mixture over the cauliflower and with a spoon or thong, gently toss the florets, making sure they’re all well coated. Return cauliflower to the oven and continue to bake for an additional 30-40 minutes, until desired tenderness is achieved. For an extra crisp, higher heat to 450 degrees Fahrenheit for 10 minutes, at the end.

air fryer vegetarian substitute for chicken wings

8. Serve with a side of celery, carrots and blue cheese or ranch.

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How to Make Air Fryer Buffalo Cauliflower Wings

1. In a large bowl, bring together the flour, spices, milk and water. Whisk until well combined.

2. Dip each cauliflower floret into the flour mixture. Tap floret so excess comes off.

3. Air Fry at 350 for 15 minutes shaking a few times. Make sure to keep some space in between cauliflower bites. 

4. In a small dish, combine the melted butter (you can melt in microwave for about 10-12 seconds) and hot sauce.

5. Gently pour the butter mixture over the cauliflower and with a spoon or thong, gently toss the florets, making sure they’re all well coated. Return cauliflower to the air fryer and continue cooking for approximately another 15 minutes shaking a few times.

6. Remove from Air Fryer when they are crispy to your liking.

7. Serve with a side of celery, carrots and blue cheese or ranch.

fried cauliflower wings

Yield: 6

Baked Buffalo Cauliflower Bites Recipe

buffalo cauliflower panko

Go meatless with these baked Buffalo Cauliflower Bites recipe! They are easy, healthy, perfectly spicy Buffalo Cauliflower Wings which can also be prepared in the Air Fryer!

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour

Ingredients

  • 1 head of fresh cauliflower, florets pulled from root (rinsed and dried)
  • Cup of flour
  • ½ c water and milk
  • 1 teaspoon of each; salt, cumin, oregano, garlic powder
  • ½ teaspoon of black pepper and onion powder
  • 2 tablespoons of butter, melted
  • 4 tablespoons of hot sauce (more or less according to preference)

Instructions

1. Preheat oven to 425 degrees Fahrenheit.

2. In a large bowl, bring together the flour, spices, milk and water. Whisk until well combined.

3. Dip each cauliflower floret into the flour mixture. Tap floret so excess comes off.

4. In a well-greased baking pan, add all of the cauliflower florets dipped in mixture.

5. Bake for 12 minutes, then flip over florets and bake for an additional 12 minutes.

6. In a small dish, combine the melted butter (you can melt in microwave for about 10-12 seconds) and hot sauce.

7. Once 24 minutes have passed, remove cauliflower from oven. Gently pour the butter mixture over the cauliflower and with a spoon or thong, gently toss the florets, making sure they’re all well coated. Return cauliflower to the oven and continue to bake for an additional 30-40 minutes, until desired tenderness is achieved. For an extra crisp, higher heat to 450 degrees Fahrenheit for 10 minutes, at the end.

8. Serve with a side of celery, carrots and blue cheese or ranch.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 147Total Fat: 5gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 12mgSodium: 661mgCarbohydrates: 22gFiber: 3gSugar: 2gProtein: 5g

Nutrition may vary depending on the products used.

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