Cauliflower Buffalo Wings Recipe

I finally nailed my vegan buffalo cauliflower wings recipe that works in both the oven and air fryer, and I share the single best trick that makes my Gluten Free Cauliflower Bites stand out.

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I got hooked on these cauliflower buffalo wings after one too many late night experiments, and honestly I cant stop dreaming about that spicy kick. I love how a simple head of cauliflower turns into something wildly crunchy and totally snackable, especially when a slick of hot sauce shows up to steal the show.

I call them my Gluten Free Cauliflower Bites because they look like guilty pleasure but somehow feel less guilty, if that makes sense. They make people talk, argue over the last piece, and ask for the recipe even before the platter is empty.

Ingredients

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Cauliflower: low calorie, high fiber and vitamin C, gives hearty, crunchy bite
Gluten free flour: mostly carbs, helps batter bind, slightly denser than wheat
Cornstarch: adds crispiness and crunch when baked, low flavor, mostly starch
Plant milk with vinegar: makes vegan buttermilk, tenderizes batter, adds mild tang
Gluten free panko crumbs: light texture, gives crunch, adds carbs and some iron
Hot sauce: mostly vinegar and peppers, makes it spicy and tangy, low calories
Vegan butter and maple: melts into sauce, adds richness and slight sweet note
Vegan mayo and yogurt: creamy base, supplies fat and tang, herbs add freshness

Ingredient Quantities

1 large head cauliflower, cut into bite size florets (about 1.5 to 2 lb)

1 cup gluten free all purpose flour

1/2 cup cornstarch

1 cup unsweetened plant milk (almond, soy, oat, your choice)

1 tbsp apple cider vinegar

1 tsp garlic powder

1 tsp onion powder

1 tsp smoked paprika

1/2 tsp salt

1/4 tsp black pepper

1/4 tsp cayenne pepper, or more to taste

1 1/2 cups gluten free panko crumbs or crushed gluten free cornflakes

2 to 3 tbsp neutral oil (avocado or vegetable) for spraying/tossing

1/2 cup hot sauce (hot buffalo style, like Frank’s or similar)

3 tbsp vegan butter, melted

1 tsp maple syrup (optional, for a touch of sweetness)

For the vegan ranch dip: 1/2 cup vegan mayo

For the vegan ranch dip: 1/2 cup unsweetened plain plant yogurt or vegan sour cream

For the vegan ranch dip: 1 tbsp lemon juice

For the vegan ranch dip: 1 tsp dried dill (or 1 tbsp fresh chopped dill)

For the vegan ranch dip: 1/2 tsp garlic powder

For the vegan ranch dip: salt and black pepper to taste

Optional garnish: chopped fresh parsley or chives, celery sticks for serving

How to Make this

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1. Preheat and prep: oven to 450F and line a baking sheet with parchment and a wire rack if you have one, or preheat your air fryer to 390F. Lightly oil the rack/sheet or spray the air fryer basket so the cauliflower wont stick.

2. Make vegan “buttermilk”: whisk 1 cup unsweetened plant milk with 1 tbsp apple cider vinegar and let sit 5 minutes until it thickens a bit.

3. Whisk the batter: in a bowl combine 1 cup gluten free all purpose flour, 1/2 cup cornstarch, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp salt, 1/4 tsp black pepper and 1/4 tsp cayenne pepper. Add the plant milk mixture and stir to a thick, smooth batter. It should coat but not puddle away too fast.

4. Prep the crumb mix: put 1 1/2 cups gluten free panko crumbs or crushed gluten free cornflakes in a shallow bowl. Drizzle or toss with about 1 tbsp of the neutral oil so they brown better in the oven. Keep 1 to 2 tbsp oil for spraying later.

5. Coat the cauliflower: working in batches, dip bite size cauliflower florets (about
1.5 to 2 lb from one large head) into the batter, let excess drip off, then press into the panko so the crumbs stick well. Place coated florets on the rack or a single layer on the sheet. Dont crowd them or theyll steam instead of crisp.

6. Cook: Oven method bake at 450F for 20 to 25 minutes, flipping halfway and spraying lightly with oil after the flip. Air fryer method cook 15 to 18 minutes at 390F in batches, shake or turn halfway and spray each batch lightly with oil. You want golden brown and crisp.

7. Make the buffalo sauce while they cook: melt 3 tbsp vegan butter, stir in 1/2 cup hot sauce and 1 tsp maple syrup if using. Taste and add a little more cayenne or maple if you want sweeter or hotter.

8. Toss and finish: transfer hot cauliflower to a big bowl, pour the buffalo sauce over and toss to coat. For extra set and sticky glaze return them to the oven or air fryer 3 to 5 minutes (or broil 1 to 2 minutes watching closely) so the sauce clings and caramelizes a bit. Let rest a couple minutes so they crisp up.

9. Quick vegan ranch: mix 1/2 cup vegan mayo, 1/2 cup unsweetened plain plant yogurt or vegan sour cream, 1 tbsp lemon juice, 1 tsp dried dill (or 1 tbsp fresh), 1/2 tsp garlic powder and salt and black pepper to taste. Chill a few minutes if you can, but its fine right away.

10. Serve: plate the buffalo cauliflower wings with the vegan ranch dip, garnish with chopped parsley or chives and celery sticks. Tip: eat warm, theyre best right away but you can re-crisp leftovers in a hot oven or air fryer for a few minutes.

Equipment Needed

1. Oven (or air fryer) preheated to temp in recipe, you only need one
2. Baking sheet plus parchment paper and a wire rack if you have one
3. Mixing bowls, one large for batter/tossing and one shallow for the panko crumbs
4. Measuring cups and spoons
5. Whisk for the vegan buttermilk and batter
6. Chef knife and cutting board to cut the cauliflower
7. Tongs or two forks for dipping and transferring florets
8. Small saucepan or microwave safe bowl to melt vegan butter and make the sauce
9. Oil mister or spray bottle and oven mitts for safe handling and light spraying, youll be glad you have them

FAQ

Q: Can I make these in an air fryer? A: Yes. Preheat to 400°F, place florets in a single layer, spray lightly with oil, cook 12 to 15 minutes until golden flipping once, then toss in the sauce and crisp for 2 to 3 more minutes. If baking, use 425°F and bake 20 to 30 minutes, flipping halfway and spraying with oil for better color.

Q: How do I get them extra crispy? A: Cornstarch in the batter helps, chill battered florets 10 to 15 minutes so the coating sticks, press the panko on firmly, use crushed GF cornflakes for more crunch, and spray a little oil before cooking. After saucing, give them a short return to the oven or air fryer to set the crust.

Q: Can I make these ahead or freeze them? A: Yes. For make ahead, bake without sauce, cool and store in the fridge up to 24 hours, then reheat in a 375°F oven 8 to 12 minutes and toss in sauce. To freeze, flash-cool baked florets, freeze on a tray, then bag. Reheat from frozen at 400°F for 15 to 20 minutes, sauce after reheating.

Q: Are these really vegan and gluten free? A: They are if you use gluten free flour and panko or crushed GF cornflakes, plant milk, vegan butter, vegan mayo and yogurt. Always check labels for accidental gluten or dairy if you need strict compliance.

Q: How spicy will they be and how can I change the heat? A: They’ll be medium spicy with the listed cayenne and hot sauce. To mellow, use less cayenne or a milder hot sauce and add the optional maple syrup. To up the heat, add more cayenne or a spicier hot sauce, or a pinch of chili flakes.

Q: What should I serve with them and how do I make the best dip? A: The vegan ranch in the recipe is perfect: mix vegan mayo, plant yogurt, lemon juice, dill, garlic powder, salt and pepper. Serve with celery and carrot sticks, extra hot sauce, or a simple green salad for balance.

Cauliflower Buffalo Wings Recipe Substitutions and Variations

Gluten free all purpose flour: swap with regular all purpose flour 1:1 if you dont need GF, or try chickpea flour for a nuttier flavor but add a touch more liquid since it soaks up more batter.
Cornstarch: use arrowroot or tapioca starch 1:1, arrowroot makes a slightly clearer, snappier crisp while tapioca holds up better if you plan to freeze leftovers.
Gluten free panko crumbs / crushed cornflakes: plain panko, crushed pretzels or regular seasoned breadcrumbs work fine, panko gives the lightest crunch, pretzels add salt and almond meal will be denser and more buttery.
Vegan butter: swap with melted coconut oil or a neutral oil like avocado or vegetable, coconut adds a faint coconut note, neutral oil keeps the sauce clean tasting.

Pro Tips

1) Pat, pat, pat the florets dry before battering and for extra grip dust them very lightly with cornstarch first; this helps the batter cling and keeps things from sliding off when you press on the crumbs. Let the coated pieces rest on the rack for 10 to 15 minutes so the coating sets, you’ll thank me later.

2) Oil the crumbs and press them on firmly with your fingers, not just a light tap, that makes a thicker crust that actually crisps; also give a quick spray or brush of oil halfway through cooking so they brown evenly and dont look pale.

3) Want the sauce to stick and not make everything soggy? Make the sauce a touch richer by adding a little extra melted vegan butter and simmer it briefly to concentrate it, then toss while both sauce and cauliflower are piping hot and return them to heat for a couple minutes to lock the glaze.

4) For leftovers store the cauliflower unsauced in the fridge and reheat in a hot oven or air cooker to re crisp, then toss with warmed sauce just before serving; the ranch can be made ahead because its actually better after chilling for a bit.

Cauliflower Buffalo Wings Recipe

Recipe by James Level

0.0 from 0 votes

I finally nailed my vegan buffalo cauliflower wings recipe that works in both the oven and air fryer, and I share the single best trick that makes my Gluten Free Cauliflower Bites stand out.

Servings

servings

Calories

745

kcal

Equipment: 1. Oven (or air fryer) preheated to temp in recipe, you only need one
2. Baking sheet plus parchment paper and a wire rack if you have one
3. Mixing bowls, one large for batter/tossing and one shallow for the panko crumbs
4. Measuring cups and spoons
5. Whisk for the vegan buttermilk and batter
6. Chef knife and cutting board to cut the cauliflower
7. Tongs or two forks for dipping and transferring florets
8. Small saucepan or microwave safe bowl to melt vegan butter and make the sauce
9. Oil mister or spray bottle and oven mitts for safe handling and light spraying, youll be glad you have them

Ingredients

1 large head cauliflower, cut into bite size florets (about 1.5 to 2 lb)
1 cup gluten free all purpose flour
1/2 cup cornstarch
1 cup unsweetened plant milk (almond, soy, oat, your choice)
1 tbsp apple cider vinegar
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper, or more to taste
1 1/2 cups gluten free panko crumbs or crushed gluten free cornflakes
2 to 3 tbsp neutral oil (avocado or vegetable) for spraying/tossing
1/2 cup hot sauce (hot buffalo style, like Frank's or similar)
3 tbsp vegan butter, melted
1 tsp maple syrup (optional, for a touch of sweetness)
For the vegan ranch dip: 1/2 cup vegan mayo
For the vegan ranch dip: 1/2 cup unsweetened plain plant yogurt or vegan sour cream
For the vegan ranch dip: 1 tbsp lemon juice
For the vegan ranch dip: 1 tsp dried dill (or 1 tbsp fresh chopped dill)
For the vegan ranch dip: 1/2 tsp garlic powder
For the vegan ranch dip: salt and black pepper to taste
Optional garnish: chopped fresh parsley or chives, celery sticks for serving

Directions

Preheat and prep: oven to 450F and line a baking sheet with parchment and a wire rack if you have one, or preheat your air fryer to 390F. Lightly oil the rack/sheet or spray the air fryer basket so the cauliflower wont stick.
Make vegan "buttermilk": whisk 1 cup unsweetened plant milk with 1 tbsp apple cider vinegar and let sit 5 minutes until it thickens a bit.
Whisk the batter: in a bowl combine 1 cup gluten free all purpose flour, 1/2 cup cornstarch, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp salt, 1/4 tsp black pepper and 1/4 tsp cayenne pepper. Add the plant milk mixture and stir to a thick, smooth batter. It should coat but not puddle away too fast.
Prep the crumb mix: put 1 1/2 cups gluten free panko crumbs or crushed gluten free cornflakes in a shallow bowl. Drizzle or toss with about 1 tbsp of the neutral oil so they brown better in the oven. Keep 1 to 2 tbsp oil for spraying later.
Coat the cauliflower: working in batches, dip bite size cauliflower florets (about
5 to 2 lb from one large head) into the batter, let excess drip off, then press into the panko so the crumbs stick well. Place coated florets on the rack or a single layer on the sheet. Dont crowd them or theyll steam instead of crisp.
Cook: Oven method bake at 450F for 20 to 25 minutes, flipping halfway and spraying lightly with oil after the flip. Air fryer method cook 15 to 18 minutes at 390F in batches, shake or turn halfway and spray each batch lightly with oil. You want golden brown and crisp.
Make the buffalo sauce while they cook: melt 3 tbsp vegan butter, stir in 1/2 cup hot sauce and 1 tsp maple syrup if using. Taste and add a little more cayenne or maple if you want sweeter or hotter.
Toss and finish: transfer hot cauliflower to a big bowl, pour the buffalo sauce over and toss to coat. For extra set and sticky glaze return them to the oven or air fryer 3 to 5 minutes (or broil 1 to 2 minutes watching closely) so the sauce clings and caramelizes a bit. Let rest a couple minutes so they crisp up.
Quick vegan ranch: mix 1/2 cup vegan mayo, 1/2 cup unsweetened plain plant yogurt or vegan sour cream, 1 tbsp lemon juice, 1 tsp dried dill (or 1 tbsp fresh), 1/2 tsp garlic powder and salt and black pepper to taste. Chill a few minutes if you can, but its fine right away.
Serve: plate the buffalo cauliflower wings with the vegan ranch dip, garnish with chopped parsley or chives and celery sticks. Tip: eat warm, theyre best right away but you can re-crisp leftovers in a hot oven or air fryer for a few minutes.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.