Buffalo Cauliflower Wings

In my book, Meat On The Side, I have a Cauliflower Wing recipe...

Cauliflower 2.jpg

I roast cauliflower and toss it with my famous (and famously simple!) Buffalo sauce.

Then I douse it with blue cheese and shaved celery, for a “salad” worthy of an Oscar (Or whatever type of award is appropriate for a salad. Probably not an Oscar, huh?).

It’s an easy and light way to get your Buffalo fix.

However, I've been playing with the whole cauliflower + Buffalo sauce thing for awhile now, and I've recently come up with a new version.

This one has just a few more calories and takes just a little more time, but in the end you are left with something that will really, truly satisfy your craving for wings.

The batter is simple—a combination of flour and milk...

You whisk it up, add some cauliflower, and suddenly start to see the magical way a piece of cauliflower can become a wing.

Once baked, you simply toss these "wings" with Buffalo sauce and, most importantly, prepare yourself to eat them all!

It’s a plate of wings that are baked—not fried! And it's cauliflower—not chicken!

Really, what more could you ask for?!

No need to send a thank you gift, just remember you owe me. ;)

Buffalo Cauliflower Wings

servings: Makes 40-50 cauliflower “wings”


  • 1½ cups all-purpose flour
  • 1¼ cups whole milk
  • ¾ cup + 2 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
  • 4 teaspoons Worcestershire sauce
  • 2 teaspoons kosher salt
  • 1 teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • 1 medium head cauliflower, broken or cut into bite-size florets
  • 8 tablespoons unsalted butter (1 stick)
  • 2 tablespoon distilled white vinegar
  • 2 tablespoon light brown sugar


  1. Preheat the oven to 475°F. Line two rimmed baking sheets with foil. Spray the foil generously with nonstick cooking spray.
  2. In a large bowl, whisk together the flour, milk, 2 tablespoons of the hot sauce, 3 teaspoons of the Worcestershire sauce, the salt, garlic powder, and black pepper.
  3. Toss the cauliflower in the batter, then spread it on the baking sheets. Bake the cauliflower until it is slightly browned in spots—about 20 minutes.
  4. While the cauliflower bakes, in a small pot, whisk together the remaining ¾ cup hot sauce, the butter, vinegar, brown sugar, and remaining 1 teaspoon Worcestershire sauce.
  5. Once the cauliflower is browned, remove it from the oven and toss it well in the Buffalo sauce. Turn on the broiler, to high if you have that option. Then return the cauliflower to the baking sheets and cook it under the broiler until it is crispy and browned in spots—2-3 minutes more. Remove the cauliflower from the oven and toss or brush it with the remaining sauce. Enjoy by serving with blue cheese.


  • Freezing Instructions: To enjoy later, freeze the completed Buffalo Cauliflower Wings in a single layer (not touching) on a baking sheet lined with foil. Once they are frozen, remove the wings from the baking sheet, place them in a food storage bag, and put them back in the freezer until you are ready to eat them. To reheat, begin by preheating the oven to 375°F and lightly spraying a baking sheet with cooking spray. Cook the wings until they are warmed through, 10-15 minutes, depending on their size.
: @NikkiDinki

: @NikkiDinkiCooking

Find more recipes like this in Meat on the Side!


You might also like these recipes:

Buffalo Chicken Boxed Mac + Cheese

Buffalo Chicken Boxed Mac and Cheese_SMALL.jpg

Buffalo Mac and Cheese—made in minutes and good for you?!

If  you think you're dreaming, I would suggest pinching yourself! Then read on!

Buffalo Chicken Boxed Mac and Cheese 1.jpg

I wanted to bring all the usual Buffalo chicken suspects to the table: Franks RedHot Sauce, celery, and chicken, of course.

Then to make sure you feel good about piling your plate with seconds, we'll toss in some wilted spinach, which also livens things up a bit.

Buffalo Chicken Boxed Mac and Cheese 2.jpg

And because you already have butter in there from the mac and cheese, the hot sauce is all you need to finish off that classic Buffalo flavor.

Buffalo Chicken Boxed Mac and Cheese 3.jpg

This is sinfully delicious, but let’s not forget—you are eating chicken, celery, and spinach.

Buffalo Chicken Boxed Mac and Cheese 4.jpg

So it really is a complete meal, veggies included!

Dig in, already!

Buffalo Chicken Boxed Mac and Cheese 5.jpg

Buffalo Chicken Boxed Mac + Cheese

makes: 3 cups


  • One 7.25-ounce boxed mac + cheese with cheese powder (such as Kraft Macaroni + Cheese Dinner Original)
  • 4 tablespoons unsalted butter
  • 2 tablespoons whole milk
  • 2 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
  • 1 cup lightly packed fresh baby spinach (about 1½ ounces)
  • 4 ounces cooked chicken, chopped (about 1 cup)
  • ¾ cup finely chopped celery (about 3 stalks)
  • Pinch of blue cheese (optional)


  1. Place a medium pot of salted water over high heat for cooking the macaroni. When the water boils, add the macaroni and cook according to the package directions; drain when finished.
  2. Return the pasta to the same pot over medium heat, adding the butter, milk, hot sauce, and cheese powder packet, then stir all ingredients to combine.
  3. Add the spinach, chicken, and ½ cup of the celery, then stir to incorporate all ingredients and wilt the spinach.
  4. To serve, top with the remaining celery and a sprinkle of blue cheese (if desired).
: @NikkiDinki

: @NikkiDinkiCooking
Buffalo Chicken Boxed Mac and Cheese 6.jpg

Find more recipes like this in Meat on the Side!


You might also like these recipes:

Buffalo Cauliflower Burger




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