Buffalo Cauliflower Healthy Recipes For Weight Loss – TheGlampage.com

Free Shipping on All Orders $80+

Buffalo Cauliflower Healthy Recipes For Weight Loss

Buffalo Cauliflower Wings



I’m usually a traditionalist when it comes to wings. Give me the classic buffalo, with a side of blue cheese please!

But if you are serving a vegetarian crowd or just have that craving but don’t want to cheat on your diet, this Air Fryer Buffalo Cauliflower has all the spicy earthy flavors you crave to get your wing fix!


This recipe has help me through my most lazy cooking days and is my go to snack recipe being that it is done in a short period of time.

To get crispy on the outside, tender on the inside cauliflower, add the sauce right at the end of cooking so it doesn’t burn and then just blast the florets in the air fryer for one final short cooking session.

Why Make Buffalo Cauliflower in an Air Fryer?

In short, it’s easier than a full-on deep fryer and definitely healthier! I was amazed at how crispy and wonderful the finished florets get. It almost seems like a cheat code.

The buffalo sauce I used is a classic mix of hot sauce, butter, and spices. It tastes like game day to me and goes surprisingly well with cauliflower.

No Air Fryer? Make Buffalo Cauliflower in your Oven!

Baking this cauliflower is absolutely an option. It takes longer and the cauliflower, honestly, doesn’t get quite as crispy, but it’ll work and turn out great.

I recommend lining a baking sheet with parchment paper for easier clean up and you’ll need to roast the cauliflower for at least 30 minutes at 400 ̊F, maybe as long as 45 minutes, to get a really crispy floret. Start checking the florets at the 30 minute mark. They are done when they are crispy on the outside, but you can easily pierce them with a fork.

Buffalo Sauce Swaps and Substitutions

There are no rules to thisif you feel like you don’t want to go with the standard for the hot sauce base. Try a more Tex-Mex style sauce by using something like Tapatio or go Thai with a Sriracha.

Dips for the Buffalo Cauliflower

Ranch dressing or blue cheese sauce is the standard here and I’m not sure I would mess with it too much. It’s a classic for a reason: it’s delicious!

Can you make Buffalo Cauliflower in advance?

You can absolutely prep the cauliflower and get it breaded and ready in advance and make the sauce in advance. The cooked cauliflower florets lose a lot of their pizazz though in the fridge so I would air-fry just the amount you can eat.


If you do have leftovers, don’t toss them though! You can bring them back to life (as much as possible) either in the air fryer for a quick 2-3 minutes reheat session or in an oven for 5-6 minutes. I wouldn’t microwave the leftovers!

Air Fryer Cauliflower Buffalo Wings


10 mins


30 mins


40 mins


4 to 6 servings

If you don’t have an air fryer, you can lay out the cauliflower on a baking sheet and roast it in your oven for 30 minutes, turning once halfway through. Then add a light coating of sauce to the cauliflower and roast for another 5 minutes. Then serve while warm with extra sauce.




  • 1 large head cauliflower, broken into 1-inch florets
  • 2 eggs
  • 1 cup plain breadcrumbs
  • Non-stick cooking spray
  • 1 cup Frank’s hot sauce
  • 1/4 cup butter, melted
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper


Blue cheese sauce, for dipping

Fresh carrots and celery, on the side

How to make it!


Break apart the cauliflower

Cut the green stems back on the cauliflower head and then break or cut the head into about 1-inch florets. It’s easiest to start near the base of the cauliflower and work your way toward the center.

Dip in egg wash and breadcrumbs

In a bowl large enough to hold the florets, whisk together 2 eggs and 1/4 cup of water. Add the florets to the egg mixture.

Use a slotted spoon to stir the florets making sure each is well coated. Remove the florets from the egg mixture and add them to the breadcrumbs. Toss them around until they are well coated.

A metal bowl with egg and seasonings mixed with a fork and set next to cauliflower florets to make Air Fryer Cauliflower with Buffalo Sauce.

Cauliflower florets in a metal bowl to make Air Fryer Buffalo Cauliflower Bites.

Air fry the breaded cauliflower

Spray the air fryer basket with nonstick spray. Place the breaded florets in a single layer in the basket. Try not to crowd them. Set the air fryer to 350 ̊F and fry the cauliflower for 7 minutes. Flip each floret and fry for another 7 minutes. Transfer to a platter.

Repeat this process until all the cauliflower have been fried.

Enjoy this appetizer with a refreshing cucumber mint vodka cocktail, then sit back and let the group compliment you on your hosting skills.

If you try this appetizer, feel free to leave a comment below, we would love to hear from you!

Previous post
Next post

0 comment. Write a comment

Empty content. Please select category to preview