Buffalo Cauliflower

Buffalo Cauliflower "wings"

I know this sounds so strange. I admit when I first heard of it I thought there is no way this will turn out yummy.. apparently I was wrong or I wouldn’t be sharing it with you, right?!  And you can you imagine Gluten, Dairy, Egg, Soy and Corn Free?!?

I love, love, love buffalo wings. The vinegar-tang with the cayenne spice.. but if you get them out at a restaurant they are confinement raised chicken wings fried in yucky gluten-contaminated soy oil OR if you make them at home and who needs all that mess and hassle?

These are a great alternative to Buffalo Chicken Wings… And it might shock you but these are BAKED! I know. So, clean up is super easy! …..but if you want to fry them, they are excellent fried too!

5.0 from 1 reviews

Buffalo Cauliflower Wing Sauce:

  • 2T of Coconut Oil
  • 4T Hot Sauce
  • 2 Cloves of Garlic, Pressed
  • Sea Salt to taste

  1. Combine everything together in a small pot and heat up :)


5.0 from 1 reviews

Buffalo Cauliflower

  • 1 Head of Cauliflower (you won’t need the whole thing)
  • ½c White Rice Flour or Almond Flour
  • 1t Garlic Powder
  • 1t Onion Powder
  • 1t Sea Salt
  • ½t Fresh Ground Black Pepper
  • ½c Water (+ a little extra)
  • 1T Hot Sauce

  1. Preheat oven to 450 degrees F and line a baking sheet with unbleached parchment paper.
  2. Break/cut your cauliflower into small bite-sized florets.
  3. Combine Flour and seasonings in a bowl and set aside. Combine water and hot sauce, pour into the dry ingredients and mix well. Add additional water to thin batter as needed … Coat individual florets of cauliflower and place on parchment lined baking sheet.
  4. Bake at 450 for 20 minutes on your middle oven rack. Drizzle with hot sauce mix and Enjoy!



PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. However, I only recommend products or services I have personally used myself and trust.

Hayley Ryczek

Hayley Ryczek is a health food blogger at Health Starts in the Kitchen and certified Holistic Health Coach educated by the Institute of Integrative Nutrition. She is passionate about REAL FOOD for optimum health and enjoys creating healthy recipes that she shares on her blog. Hayley resides in southwestern Pennsylvania with her husband, Ray. Together they have a beautiful organic garden, raise heritage breed chickens & turkeys and enjoy foraging for wild mushrooms & other edible treasures.

You may also like...

18 Responses

  1. Cynthia says:

    I MUST try this! Thank you for sharing. Which brand of hot sauce do you use?

  2. Michelle D.... says:

    I couldn’t resist. I have a batch in the oven right now and boy, oh boy, do they smell good!!

  3. gina says:

    Can you use coconut flour

  4. Michele says:

    Please let us know if you hear about using a non-rice flour, I would love to try these!

  5. Amanda S says:

    Any tips for the hot sauce? I live in Australia and am not familiar with this. I know I have some tabasco in the cupboard but that might not be the right thing to use! Any suggestions would be welcome!

  6. Heather says:

    Can you substitute a different kind of flour to make this paleo — like coconut or almond?

    • Hayley says:

      I’m really not sure… since they are nut flours and not really a starchy flour I don’t think it would work the same.

  7. Amy says:

    Try using one of these instead of rice flour:

    Potato Starch

  8. Chelsea Wipf says:

    Im wondering how a tapioca flour would be to make it paleo, since it is a starchier flour…

  9. Christine says:

    Can’t wait to make this! This will make great comfort food on weekends. Thanks for the recipe!

  10. Ashley says:

    What types of sides would go well with these? I wanna make these tonight!!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Rate this recipe: