Air Fryer Buffalo Cauliflower is a delicious, spicy, and savory appetizer or snack, ready in under 30 minutes. It's an easy recipe with a gluten-free almond flour coating that makes for crowd-pleasing, low-carb finger food.
Serve it with your favorite creamy sauce, like blue cheese or ranch, and crisp, crunchy vegetable sticks for dipping.
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Cauliflower is such a versatile vegetable and I'm so glad that my family loves it in any shape or form. It can be whole roasted, air-fried like Aloo Gobi, stuffed into tacos, or transformed into rice.
But these air fryer cauliflower buffalo wings take this underrated vegetable to a whole new level.
These cauliflower wings are an indulgent vegetarian appetizer or snack that's a hit at parties and potlucks, especially gameday get-togethers.
Plus, it's a gluten-free, low-carb recipe ready in less than 30 minutes, and these air-fried wings are much healthier than deep-fried buffalo wings.
Check out more crowd-pleasing game day appetizers.
Let's take a look at the ingredients to get started!
Ingredients - Notes & Substitutions
Air fryer cauliflower bites require only 7 ingredients - all are simple and easy to find in the grocery store.
Cauliflower: Pick up one medium head of cauliflower, preferably one without any signs of brown spots or bruises.
Frank's Red Hot Sauce: A hot sauce made from a variety of cayenne peppers is always a must. My family and I like Original for its mild-medium spice level. You could also try Xtra Hot or any variety of the Buffalo Wing Sauces.
Butter: A little melted butter goes a long way and adds a special richness to the sauce. Use olive oil to make it vegan.
Almond Flour: Make sure to use blanched almond flour (skins removed) rather than almond meal. This creates the crisp, crunchy, low-carb outer crust. If net carbs and gluten are not a concern, use panko breadcrumbs instead.
Garlic Powder: For savory flavor. Feel free to add an equal amount of onion powder, too. I don't recommend fresh garlic, as it can burn in the air fryer.
Salt: To enhance and brighten those smokey, spicy flavors.
Avocado Oil Cooking Spray: I like Chosen Foods cooking spray, but use whichever you have on hand. This creates an even, never-too-greasy coating on the air fryer basket to prevent sticking.
Scroll to the recipe card for a detailed list of ingredients and quantities.
How to Make Buffalo Cauliflower in Air Fryer
Quickly tossed in a butter-hot sauce blend, then coated in seasoned almond flour, that's all there's to it.
Cut cauliflower: Remove the outer leaves and core, then cut cauliflower head into bite-sized florets. Transfer to a large mixing bowl.
Check out detailed tips on how to cut cauliflower into florets.
Mix wet ingredients: In a small bowl, add hot sauce and melted butter, and whisk to combine. Keep it aside.
Mix dry ingredients: In another bowl, combine almond flour, garlic powder, and salt.
Coat cauliflower: Pour the hot sauce and butter mixture over the cauliflower florets and toss well. Now add the seasoned almond flour and toss well to coat the florets evenly.
Air fry: Lightly spray the fryer basket with avocado cooking spray. Spread the cauliflower florets in a single layer keeping some distance between them.
Cook: Cook at 350°F for 13 to 15 minutes, or until the pieces are fork-tender and edges are slightly browned.
Alternative Method: Oven Baked Buffalo Cauliflower
Follow Steps 1-4 for the air fryer method. Then, bake on a parchment-lined baking sheet in a single layer at 450°F for 22-25 minutes.
Serving Suggestions
Serve air fryer buffalo cauliflower warm, straight from the air fryer. They are the ultimate appetizer and snack that everyone will enjoy. Some of my favorite ways include:
Dipping Sauce: Set up bowls of blue cheese, ranch, sriracha mayo, or even some green goddess dressing.
Veggie Sticks: Cut up some crisp, crunchy vegetables like carrots, celery, and cucumber.
How to Store
Leftover air fryer buffalo cauliflower will keep for up to 4 days in an airtight container in the fridge.
When ready to reheat, cook in the air fryer at 350°F for 3-4 minutes, or until warmed through.
I don't recommend freezing these wings as cauliflower retains too much moisture after thawing. Frozen and thawed cauliflower won't crisp up that well on reheating.
Benefits of Cauliflower
Here are some good reasons (according to Healthline) to include cauliflower in your menu:
- It's low in calories and only 4g net carbs per serving.
- It is a good source of soluble fiber.
- One serving packs in the daily value of vitamin C, along with good amounts of vitamin K, potassium, and magnesium.
Recipe Tips & Notes
- Adjust spice level: I used Frank's Red Hot Original, but you can try Xtra Hot or any variety of the Buffalo Wings Sauce line.
- Air fry in batches: For best results, air fry in 2 batches to ensure there is enough room for the cauliflower florets to get golden brown and crispy.
- Bake it in the oven: Follow Steps 1-4 for the air fryer method. Then, bake on a parchment-lined baking sheet in a single layer at 450°F for 22-25 minutes.
Frequently Asked Questions
Although not as "meaty" as buffalo chicken wings, cauliflower is just as tender and satisfying, especially when tossed with the right sauce. It's a wonderful vegetarian appetizer come party time!
If you use the standard Frank's Red Hot sauce, it's about a medium spice level. Feel free to increase the spice with Frank's Xtra Hot or add a dash or two of cayenne.
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📖 Recipe
Air Fryer Buffalo Cauliflower
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Equipment
Ingredients
- 1 medium cauliflower head to make 4 cups florets
- ½ cup Frank's red hot sauce
- 2 tablespoons butter melted
- ½ cup almond flour blanched
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1-2 tablespoons avocado oil spray or any cooking spray
Instructions
- Cut cauliflower: Remove the outer leaves and core, then cut cauliflower head into bite-sized florets. Transfer to a large mixing bowl.
- Mix wet ingredients: In a small bowl, add hot sauce and melted butter, and whisk to combine.
- Mix dry ingredients: In another bowl, combine almond flour, garlic powder, and salt.
- Coat cauliflower: Pour the hot sauce and butter mix over the cauliflower florets and toss well. Now add the seasoned almond flour and toss well to coat the florets evenly.
- Air fry: Lightly spray the fryer basket with avocado cooking spray. Place the cauliflower florets in a single layer keeping some distance between them.
- Cook: Cook at 350°F for 13 to 15 minutes, or until the pieces are fork-tender and edges are slightly browned.
- Serve: Serve warm with your favorite dipping sauce, carrots and celery sticks.
Notes
- Bake it in the oven: Follow Steps 1-4 for the air fryer method. Then, bake on a parchment-lined baking sheet in a single layer at 450°F for 22-25 minutes.
- Adjust spice level: I used Frank's Red Hot Original, but you can try Xtra Hot or any variety of the Buffalo Wings Sauce line.
- Air fry in batches: For best results, air fry in 2 batches to ensure there is enough room for the cauliflower florets to get golden brown and crispy.
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