Whether you’re a vegetarian or just trying to eat more veggies, these Air Fryer Buffalo Cauliflower Wings are a game changer. They pack all the spicy, tangy punch of traditional chicken wings, but they are lighter, healthier, and 100% plant-based.
Making them in the Air Fryer is the secret weapon. Unlike oven-roasted cauliflower which can get mushy, the air fryer makes them incredibly crispy on the outside and tender on the inside. They are the ultimate Game Day snack for the Super Bowl, but I honestly eat them as a lunch bowl all the time.
The Secret to Crispiness
The biggest complaint about cauliflower wings is sogginess. Here’s how we fix that:
- No Batter Overload: We use a light coating, not a heavy pancake batter.
- Air Flow: Don’t crowd the basket! If they touch, they steam. Cook in batches.
- Butter in the Sauce: Mixing melted butter (or vegan butter) with the hot sauce helps it stick and crisp up rather than making the breading soggy.
Ingredients You’ll Need
- 1 medium head of cauliflower, cut into bite-sized florets
- 3/4 cup all-purpose flour (or almond flour for keto)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 cup milk (or plant milk)
- 1 cup Panko breadcrumbs (optional, for extra crunch)
For the Buffalo Sauce:
- 1/2 cup Frank’s RedHot sauce (or your favorite buffalo sauce)
- 2 tablespoons melted butter
Step-by-Step Instructions
Step 1: Make the Batter (5 Minutes)
In a large bowl, whisk together flour, garlic powder, paprika, salt, and milk until smooth. It should be the consistency of pancake batter.
Toss the cauliflower florets in the batter until evenly coated. Shake off excess.
(Optional: Roll them in Panko breadcrumbs now for extra crunch).
Step 2: First Air Fry (10 Minutes)
Preheat Air Fryer to 375°F (190°C). Spray the basket with oil.
Arrange cauliflower in a single layer.
Cook for 10-12 minutes, shaking the basket halfway through, until golden and crispy.
Step 3: Sauce and Final Fry (5 Minutes)
While they cook, mix the hot sauce and melted butter.
Transfer the crispy cauliflower to a bowl and toss gently with the buffalo sauce.
Return to the Air Fryer for just 2-3 minutes. This bakes the sauce into the coating so it’s sticky, not runny.
Step 4: Serve
Serve immediately with celery sticks and blue cheese or ranch dressing for dipping.
Nutrition Information (Per Serving)
- Calories: 180
- Carbs: 22g
- Fiber: 4g
- Protein: 5g
- Fat: 8g
Final Thoughts
These Buffalo Cauliflower Wings satisfy that craving for something spicy and fried, without the heavy grease of traditional wings. They are fun, messy, and absolutely delicious. Even the meat-eaters at your Super Bowl party will be reaching for these!
