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Grain-Free Buffalo Cauliflower Wings

Prep: 15 mins
Cook: 32 mins
Total: 47 mins
While not a replacement for real wings, these delicious bites are a fun, allergy-friendly appetizer. Even if your family doesn't like cauliflower, serve these yummy buffalo cauliflower wings and watch your family devour them!
Servings: 4
Calories: 185kcal
Author: Trisha Gilkerson


  • 4 cups cauliflower 1 large or 2 medium heads, cut into florets
  • ½ cup almond milk or any milk base of choice
  • 1 cup tapioca flour or arrowroot flour
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and pepper to taste
  • ½ cup hot sauce or wing sauce
  • 2 tablespoons melted butter or coconut oil for dairy-free


  • Preheat the oven to 450° F and line a baking sheet with parchment paper.
  • In a large bowl, whisk together the tapioca flour, onion powder, garlic powder, salt, and pepper.
  • Slowly add the milk and whisk to make a lump free batter. The batter should be a thick coating consistency. Add more tapioca flour if the batter is too thin.
  • Dip each cauliflower floret into the batter. Coat evenly. Shake off the excess and place on the parchment covered baking tray.
  • Bake for 20 minutes, until the florets are fragrant and tender and the batter has ‘gelled on’.
  • Meanwhile, whisk the melted coconut oil and the hot sauce in a large bowl. Once the cauliflower florets are done baking, let them cool for a bit, about 5 minutes.
  • Toss the baked florets in the prepared hot sauce, taking care to coat every floret with the sauce.
  • Transfer it back to the baking sheet and bake for 10 more minutes.
  • Brush the florets with remaining hot sauce mix and broil for 2 more minutes to give the ‘wings’ a crisp bronzed look. Be careful while broiling. It can turn from crisp to char very easily.
  • Serve the Buffalo Cauliflower Wings with Ranch dressing, celery and carrot sticks.


Calories: 185kcal | Carbohydrates: 32g | Protein: 2g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 914mg | Potassium: 342mg | Fiber: 2g | Sugar: 2g | Vitamin A: 224IU | Vitamin C: 71mg | Calcium: 60mg | Iron: 1mg
courses: Appetizer
cuisine: American
keyword: appetizer, vegetable