Oven baked crispy cauliflower florets coated in a rich and satisfying buffalo sauce, then topped off with a flavorful ranch dressing for dipping. This healthy vegetarian alternative to traditional chicken wings is guaranteed to be a hit at your next party gathering.
This post may contain affiliate links which means I may receive commissions if you choose to purchase through this link (at no extra cost to you).
Why this recipe works
- This recipe is a unique healthy alternative to a traditional favorite. Once your try these wings you just might give up eating those heavy and fattening chicken wings.
- A well received appetizer to serve to a large crowd
Ingredients
- Cauliflower
- Flour
- Corn Starch
- Egg
- Buttermilk
- Butter
- Hot Sauce
- Onion Powder
- Garlic powder
- Cayenne Pepper
- Spray oil mister: I try and use spray oil whenever possible. The cheapest way to do this is to buy a Misto brand oil sprayer and fill it yourself. I recommend Misto since I have used other brands and they do not last as long or work as good as this one.
- Salt
- Black Pepper
How to make this recipe
- Pre-heat oven to 400 degrees F.
2. Spray/coat baking sheet with oil so cauliflower will not stick or line baking sheet with parchment paper.
3. First, mix together flour and corn starch in medium bowl. Then add salt, pepper, onion powder, garlic powder, and a touch of cayenne. Mix well.
4. Next, mix 1 cup of buttermilk with 5 large eggs in another medium bowl. Now season egg/ buttermilk mixture with same spices and quantities you used for flour mixture.
5. Dip each cauliflower piece in egg mixture, followed by the flour mixture and arrange on baking sheet.
6. Using your oil mister spray each cauliflower piece and place in oven. If not using a mister, coat lightly with oil.
7. Bake for 20 minutes total on the middle rack. After 10 minutes turn baking sheet and continue baking for 10 more minutes.
8. While cauliflower is baking prepare the wing sauce. Mix Frank’s Hot sauce with butter and microwave for about a minute. You only want the butter to melt. If not using a microwave heat in small saucepan until ingredients are melted.
9. Remove from oven and drizzle wing sauce over top of each piece. Serve immediately while hot and crispy.
10. Serve with ready made ranch dressing for dipping.
FAQ and expert tips
Cut cauliflower in medium sized bites.
Cut in similar sized piece to allow for even cooking
I prefer Frank’s Red Hot Buffalo Wing sauce but any hot sauce will work.
I recommend Hidden Valley ranch for the dip. I mix it with buttermilk. This makes an excellent and flavorful dip.
If are expecting a large group it is easy to double this recipe.
For other healthy and delicious snack ideas try
Indian Spiced Roasted Chickpeas
Baked Crispy Buffalo Cauliflower
Equipment
- oven
- sheet pan
Ingredients
- 1 large cauliflower
- 1½ cups flour
- ½ cup corn starch
- 5 large eggs
- 1 cup buttermilk
- 6 tbsp butter
- ⅓ cup hot sauce
- 2 tsp onion powder
- 2 tsp garlic powder
- ¼ tsp cayenne pepper (optional)
- spray oil (optional)
- salt to taste
- black pepper to taste
Instructions
- Pre-heat oven to 400 degrees F.
- Spray/coat baking sheet with oil so cauliflower will not stick or line baking sheet with parchment paper.
- First, mix together flour and corn starch in medium bowl.Then add salt, pepper, onion powder, garlic powder,and cayenne (optional). Mix well.
- Next, mix 1 cup of buttermilk with 5 large eggs in another medium bowl. Now season egg/ buttermilk mixture with same spices and quantities you used for flour mixture.
- Dip each cauliflower piece in egg mixture, followed by the flour mixture and arrange on baking sheet.
- Using your oil mister spray each cauliflower piece and place in oven. If not using a mister, coat lightly with oil.
- Bake for 20 minutes total on the middle rack. After 10 minutes turn baking sheet and continue baking for 10 more minutes.
- While cauliflower is baking prepare the wing sauce. Mix hot sauce with butter and microwave for about a minute. You only want the butter to melt. If not using a microwave heat in small saucepan until ingredients are melted.
- Remove from oven and drizzle wing sauce over top of each piece. Serve immediately while still hot and crispy.
- serve with ready-made ranch dressing for dipping.
Leave a Reply