Air Fryer Cauliflower Buffalo Wings
Air fryer buffalo cauliflower is easy to make, packed with flavor and ready in under 30 minutes. These healthy cauliflower bites have a simple homemade buffalo sauce that is so easy to throw together. A great way to get in more veggies, these cauliflower wings are also gluten free, vegan, Whole30 and low carb.
Servings 4 servings
Calories 177kcal
Cost $4.36 Recipe/$1.09 Serving
Ingredients
- 1 head cauliflower, florets removed from stalk $2.65
- 1/2 cup almond flour $0.73
- 1/4 cup tapioca flour $0.32
- 1/4 cup water $0.00
- 1/2 tsp sea salt $0.03
- 1/2 tsp. garlic powder $0.05
Buffalo Sauce
- 1/4 cup hot sauce (I love Texas Pete) $0.25
- 1 tbsp. extra virgin olive oil $0.22
- 1/2 tsp smoked paprika $0.05
- 1/2 tsp sea salt $0.03
- 1/4 tsp crushed red pepper flakes $0.03
Instructions
- Make the batter for the cauliflower by combining the almond flour, tapioca flour, water, salt and garlic powder in a large bowl. The batter will be thick.
- Cut the cauliflower from the stalk. Cut the large cauliflower florets into more manageable bite, all about the same size. Don't make them too small or they may burn/dry out.
- Add the cauliflower florets directly to the batter and toss well 2-3 minutes with tongs ensuring all the florets are well coated.
- Add 1/2 of the cauliflower to the air fryer basket in a single layer. (Note if you have a large air fryer, you may be able to cook the entire batch at once)
- Cook in the air fryer at 375F for 13-15 minutes. After 10 minutes of cooking, pause the air fryer and flip the cauliflower florets. Continue to cook for the remaining 3-5 minutes, watching them carefully to ensure they aren't getting too dark or crispy.
- While the cauliflower is cooking, combine the buffalo sauce ingredients in a small bowl.
- Pour half the buffalo sauce in a bowl. Add cauliflower and toss well.
- Add coated cauliflower back to the air fryer basket and cook again 375F for 5-10 minutes, shaking the basket regularly. Depending on your air fryer and how big the cauliflower florets are will depend on how long these have to cook for so check the cauliflower often.
- Move the cauliflower to a clean bowl and repeat with the rest of the cauliflower.
- Serve hot. If needed, reheat the first batch in the air fryer 2-3 minutes before serving so they can get hot can crispy.
Notes
How to make buffalo cauliflower in the oven
- Preheat the oven to 425F.
- Combine the almond flour, tapioca flour, spices and water in a large bowl. Stir well to fully incorporate and make sure there are no lumps.
- Cut the cauliflower into equal size pieces, trying not to cut them too small (or they may burn/dry out during cooking).
- Add the cauliflower florets directly to the bowl with the batter.
- Using tongs, stir well 2-3 minutes ensuring that all the cauliflower is coated well with the batter.
- Place a piece of parchment paper on a rimmed baking sheet. Spray with non-stick spray (olive oil, avocado oil). Add the cauliflower to the baking sheet.
- Cook at 425F for 30 minutes.
- While the cauliflower is cooking, make the sauce in a bowl large enough to toss the cauliflower in. Combine all the ingredients together and stirring well.
- After 30 minutes in the oven, remove the cauliflower and toss it directly in the bowl with the buffalo sauce. Toss well to fully coat in the sauce.
- Add the cauliflower back to the baking sheet and bake again at 425F for 7 minutes. After 7 minutes, remove from the oven and flip with tongs. Bake 3 more minutes.
- Fridge: Store in the fridge for up to 3 days. Note: they will lose their crunchy exterior as they cool off in the fridge.
- Reheat in the oven 425F for 7 minutes or in the air fryer 375F for 3-4 minutes to get the coating crispy and crunchy again.
- Freezer: I do not recommend freezing these, as they get too watery when defrosted
Nutrition
Calories: 177kcal | Carbohydrates: 18g | Protein: 6g | Fat: 11g | Fiber: 5g | Sugar: 3g