Cauliflower Buffalo Wings Recipe

I’m sharing my very best vegan buffalo cauliflower wings, a simple Gluten Free Cauliflower Bites recipe that works in the oven or air fryer and comes with an easy vegan ranch dip.

I never believed cauliflower could crash the wings party, until I made my own Gluten Free Cauliflower Bites. The crunch caught me off guard, the hot sauce hits you fast and theres this tang that somehow feels totally unfair for a plant based snack.

I like that it’s bold, a little messy, and makes you smile when you realize it was actually healthy. Sometimes I overdo the heat, sometimes I underseason, but it keeps pulling people to the table.

If you want something that sparks questions and gets eaten fast, this one usually does the trick.

Ingredients

• Cauliflower: crunchy, high in fiber and vitamin C, low cal, great meat substitute
• Chickpea flour: adds protein and nutty flavor, gives batter body and better hold
• Gluten free AP flour: lighter carbs for crisping, versatile but less protein than chickpea
• Panko crumbs: extra crunch, airy texture, makes bites feel fried not soggy, big difference
• Hot sauce: delivers heat and tang, mostly vinegar so it sharpens flavor not sweetens
• Vegan butter: adds richness and mouthfeel, helps sauce stick, slightly salty and buttery
• Vegan mayo ranch: creamy, provides tang and cooling effect, balances spicy wings, addictively good

Ingredient Quantities

• 1 large head cauliflower, about 1.5 to 2 pounds, cut into florets
• 1 cup gluten free all purpose flour (or chickpea flour if you prefer)
• 3/4 cup unsweetened plant milk (soy or almond)
• 2 tablespoons cornstarch or arrowroot
• 1 teaspoon baking powder
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup gluten free panko crumbs for extra crunch (optional)
• 2 tablespoons olive oil or avocado oil
• 1/2 cup hot sauce (Frank’s RedHot or similar)
• 3 tablespoons vegan butter, melted
• 1 tablespoon maple syrup (optional, to mellow the heat)
• 1 teaspoon apple cider vinegar (optional, brightens sauce)
• 1/2 cup vegan mayonnaise
• 1/4 cup unsweetened plant milk to thin the ranch
• 1 teaspoon dried dill
• 1 teaspoon dried parsley
• 1/2 teaspoon garlic powder for the ranch
• 1/2 teaspoon onion powder for the ranch
• 1 tablespoon lemon juice or 1 teaspoon apple cider vinegar for the ranch
• Salt and black pepper to taste

How to Make this

1. Preheat oven to 425°F (220°C) or preheat air fryer to 400°F (200°C). Cut 1 large head cauliflower (
1.5 to 2 lb) into florets and pat dry so the batter sticks better.

2. Make the batter: whisk 1 cup gluten free all purpose flour (or chickpea flour), 3/4 cup unsweetened plant milk, 2 tablespoons cornstarch (or arrowroot), 1 teaspoon baking powder, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1 teaspoon smoked paprika, 1 teaspoon salt and 1/4 teaspoon black pepper until smooth. Batter should be thick enough to coat florets; add a tablespoon more flour if it seems too runny.

3. Set up a coating station: pour 1 cup gluten free panko crumbs into a shallow bowl (optional for extra crunch). Toss florets in the batter to fully coat, then press into the panko to double-coat if using. If skipping panko, toss battered florets with 2 tablespoons olive or avocado oil so they crisp in the oven or air fryer.

4. Arrange coated florets in a single layer on a parchment lined baking sheet with a wire rack if you have one (helps crisping). For air fryer, place in a single layer in the basket and do smaller batches so they arent crowded.

5. Bake or air fry until golden and set: oven 20 to 25 minutes, flip once halfway through; air fryer 12 to 15 minutes, shake or turn halfway. They should be browned at the edges and mostly firm.

6. While they cook, whisk the buffalo sauce: 1/2 cup hot sauce (Frank’s or similar) + 3 tablespoons melted vegan butter + 1 tablespoon maple syrup (optional to mellow heat) + 1 teaspoon apple cider vinegar (optional). Taste and adjust if you want more tang or sweetness.

7. When cauliflower is crisp, toss florets in the buffalo sauce to coat evenly, then return to oven for 5 to 7 minutes at 425°F to set the sauce, or pop back in the air fryer for 2 to 3 minutes at 400°F. This helps the sauce cling and get a bit sticky.

8. Make the vegan ranch: whisk 1/2 cup vegan mayonnaise + 1/4 cup unsweetened plant milk + 1 teaspoon dried dill + 1 teaspoon dried parsley + 1/2 teaspoon garlic powder + 1/2 teaspoon onion powder + 1 tablespoon lemon juice (or 1 teaspoon apple cider vinegar) + salt and black pepper to taste. Thin with extra plant milk if you want a pourable dip.

9. Serve hot with the ranch for dipping, and celery or carrot sticks if you like. Leftovers re-crisp great in a hot oven or air fryer for 5 to 8 minutes.

Equipment Needed

1. Oven or air fryer (for roasting or air frying)
2. Baking sheet with parchment paper and optional wire rack
3. Large knife and cutting board, for trimming and cutting the cauliflower into florets
4. Large mixing bowl for the batter
5. Whisk, plus measuring cups and measuring spoons
6. Shallow bowl or plate for the panko crumbs (coating station)
7. Tongs or a fork and a silicone spatula for turning and tossing
8. Small saucepan or microwave-safe bowl to melt vegan butter and mix the buffalo sauce
9. Small bowl and fork or whisk for the ranch, plus oven mitts or a thick towel — youll want them handy when you pull trays or the air fryer basket out

FAQ

Cauliflower Buffalo Wings Recipe Substitutions and Variations

• 1 cup gluten free all purpose flour – swap for regular all purpose flour 1:1. Or try 3/4 cup oat flour + 1/4 cup tapioca or cornstarch for a lighter, slightly nuttier crust. Oat keeps it tender but its a bit less elastic.
• 3/4 cup unsweetened plant milk – use cow’s milk 1:1 or another non dairy like oat or cashew. If you use canned coconut milk use the light kind and thin it with a little water so the batter isnt too heavy.
• 1 cup gluten free panko crumbs – regular panko works great, or use crushed corn flakes or crushed tortilla chips for extra crunch. Almond meal is ok for low carb but it wont get as crispy.
• 3 tablespoons vegan butter, melted – swap for melted dairy butter same amount, or use 2 tablespoons neutral oil (avocado or canola) plus 1 tablespoon oil if you want less butter flavor. Coconut oil works too but it may add a faint coconut taste.

Pro Tips

1) Make the florets as dry and uniform as possible. After cutting, pat them really well with towels and, if you have time, let them sit salted for 10 minutes then blot again. Less surface moisture means the batter sticks better and you get crunch instead of soggy.

2) For even cooking and maximum crisp, space pieces out on a wire rack over the sheet pan or in small air fryer batches. Crowding traps steam and softens the coating. Give them a quick spray or brush of oil if you skipped the panko so they brown.

3) If you want a tender center without overbrowning the outside, par-cook briefly by steaming or a 2 to 3 minute microwave burst, then dry before battering. Also cut florets to similar sizes so everything finishes at the same time.

4) Get the sauce to cling by tossing the cauliflower while it is hot, then returning it to the oven or air fryer for a couple minutes to set the glaze. If the sauce seems too runny, simmer it down a bit or add a tiny slurry of cornstarch to thicken before tossing.