Air Fryer Buffalo Cauliflower

These Air Fryer Buffalo Cauliflower wings have a crispy breading on the outside, perfectly tender cauliflower on the inside, and are tossed in a delicious homemade buffalo sauce. The outcome is the best appetizer, party food, and snack that everyone will go nuts over. Naturally gluten free, dairy free, paleo, and Whole30 approved.

Air fryer buffalo cauliflower! Can I get a heck yes?!

Oh man am I excited for this recipe! You guys absolutely love my boneless buffalo wings so I figured what not do a cauliflower version of it!

I’ve actually been making this spin off for quite some time and my apologies for not sharing it sooner with you guys! It’s pretty much a plant based version of boneless buffalo wings. And I am here for it!

It’s also day 4 of ETGveggies and this recipe will make any veggie hater a lover!

I get it, not everyone is going to like all vegetables, but when someone tells me they don’t like any veggies, something it up. My first instinct is they are not making them the right way. Roasting is my favorite, but you can do so many things with them.

Anyways, if you don’t like cauliflower, this recipe will make you a believer. These buffalo cauliflower bites are lightly breaded in a grain and gluten free flour mixture, air fried until golden brown and crispy, and then tossed in a homemade buffalo sauce.

The outcome is the best appetizer, party food, and snack. Perfect for the Super Bowl coming up next week if you ask me! They are addicting and if you are like me, you will need to control yourself from eating the whole batch!

The ingredients also make them naturally gluten free, dairy free, paleo, and Whole30 approved. Winning!

Air fryer Buffalo Cauliflower Wings

While this air fryer buffalo cauliflower recipe has quite a few steps, I’m here to tell you it’s super easy to make. You know that restaurant style fried buffalo cauliflower that is crispy on the outside, tender cauliflower on the inside, and tossed in the best buffalo sauce that you can’t get enough of? Well you can totally make them at home in the air fryer . The best part is, you only need a handful of ingredients.

Here is what you need:

• cauliflower
• almond flour
• tapioca flour
• eggs
• chili powder
• paprika
• cayenne pepper
• garlic powder
• salt and pepper
• oil
• buffalo sauce

First, start out by making the flour mixture – mix together the almond flour, tapioca, chili powder, paprika, cayenne, and salt. Next you whisk the eggs in a shallow bowl.

Next bread the cauliflower – take a piece and dip it in the egg wash, making sure to get in all the nooks and crannies, followed by the flour mixture, and then place it on a plate. Repeat with all the cauliflower.

Spray the bottom of you air fryer with a little oil (I like to use avocado oil spray). Place the breaded cauliflower in a single layer in your air fryer, giving a little room between each one for even air flow. Spray with a little avocado oil to get them crispy and brown on the outside.

Cook at 375 for 15 minutes. You will probably have to cook your buffalo cauliflower in two batches depending on how big your air fryer is.

When the cauliflower is cooking, make the buffalo sauce. Once the cauliflower is done, place in a large bowl. Finally, pour over the sauce and carefully mix to combine – be careful though so the breading doesn’t come off.

It’s that easy!

Skip the Breading

If you are tight on time or don’t have the breading ingredients, you can skip if it you want. Simply just toss the cauliflower in your buffalo sauce and cook in the air fryer for 15-20 minutes at 400 degrees until golden brown.

Can I make Buffalo Cauliflower in the oven or a pan?

To pan fry:

Follow this method for this popcorn chicken. All you need to do is add about 3/4-1 cup of oil to a large skillet and let it get hot. Fry the cauliflower in batches, making sure not to over crowd them. Then just toss in the sauce and you are set!

To bake in the oven:

I haven’t tried this, but bake at 400 for 20-25 minutes until golden brown and cooked through. Then just toss in the buffalo sauce.

Substitutions for Air Fryer Buffalo Cauliflower

• almond flour – I haven’t tried any other flours, but I think substituting another nut flour (cashew would probably be best) for almond flour would work
• tapioca flour – arrowroot flour should work the same
• flour – if you have a store bought gluten free flour mix, I am pretty sure that will work instead of the almond and tapioca, but I haven’t tried it so I’m not positive.
• buffalo sauce – feel free to use a store bought variety if you don’t want to make your own (although homemade is amazing!). Some of my favorites at Tessemae’s or The New Primal.

More Healthy Air Fryer Recipes

Air Fryer Salmon and Asparagus

Air Fry Pork Chops

Boneless Buffalo Wings

Crispy Garlic Rosemary Potatoes

Chipotle Salmon

Print Pin

5 from 10 votes

Air Fryer Buffalo Cauliflower

These Air Fryer Buffalo Cauliflower wings have a crispy breading on the outside, perfectly tender cauliflower on the inside, and tossed in a delicious homemade buffalo sauce. The outcome is the best appetizer, party food, and snack that everyone will go nuts over. Naturally gluten free, dairy free, paleo, and Whole30 approved.

Course Appetizer, Side Dish

Cuisine American

Keyword Air Fryer Buffalo Cauliflower, Buffalo Cauliflower, Buffalo Cauliflower Bites, Cauliflower Buffalo Wings

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 4

Calories 274kcal

Author Kelly

Ingredients

• 4 heaping cups cauliflower florets (about 1/2 a large head/410 grams)
• 2 large eggs, whisked
• 3/4 cup almond flour
• 1/4 cups + 2 tablespoons tapioca flour
• 1 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/2-1/4 teaspoon cayenne pepper (depending on spice preference)
• salt and pepper, to taste
• avocado oil
• 1/2 batch homemade buffalo sauce (about 1/2 cup)

Instructions

• In a small bowl mix together the almond flour, tapioca flour, chili powder, paprika, cayenne, and salt and pepper. In another small bowl, add the whisked eggs. Set up an assembly line with cauliflower florets, eggs, and flour mixture.
• Bread the cauliflower by dipping it in the egg mixture, making sure it is fully coated and getting into the nooks and crannies. Roll in the flour mixture, fully coating and shaking off any excess. Place on a plate or large baking sheet and repeat with remaining cauliflower.
• Spray the bottom of you air fryer basket with oil (I used avocado oil spray). Place breaded cauliflower in your air fryer basket, evenly spreading out and leaving room in between pieces so the air can easily flow through. Spray cauliflower with a light coating of avocado oil. Close drawer, set air fryer on manual at 375°F for 15 minutes. Depending on the size of your air fryer, you will probably have to cook the cauliflower in two batches to make sure they are not overcrowded.
• When the cauliflower is almost done, either make or heat up the buffalo sauce.
• Once cauliflower is done, add to a large bowl and pour buffalo sauce over cauliflower. Carefully mix to coat the cauliflower. Make sure to mix carefully as you don't want the breading to come off. Serve with ranch or blue cheese, carrots, celery, and more hot sauce and enjoy!

Notes

Skip the Breading

If you are tight on time or don't have the breading ingredients, you can skip if it you want. Simply just toss the cauliflower in your buffalo sauce and cook in the air fryer for 15-20 minutes at 400 degrees until golden brown.

To pan fry:

Follow this method for this popcorn chicken. All you need to do is add about 3/4-1 cup of oil to a large skillet and let it get hot. Fry the cauliflower in batches, making sure not to over crowd them. Then just toss in the sauce and you are set!

To bake in the oven:

I haven't tried this, but bake at 400 for 20-25 minutes until golden brown and cooked through. Then just toss in the buffalo sauce.

Nutrition

Nutrition Facts

Air Fryer Buffalo Cauliflower

Amount Per Serving (1 /4 of recipe)

Calories 274 Calories from Fat 164

% Daily Value*

Fat 18.2g28%

Saturated Fat 5.6g35%

Polyunsaturated Fat 0.8g

Monounsaturated Fat 2.9g

Potassium 342mg10%

Carbohydrates 19.3g6%

Fiber 3.5g15%

Sugar 3.5g4%

Protein 9.5g19%

Vitamin A 347IU7%

Vitamin C 49mg59%

Calcium 623mg62%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!

This post may contain affiliate links and I may make little bit of money if you click on and purchase the products that are linked. It doesn’t cost you any extra money. The compensation helps with expenses to keep ETG up and running. I truly appreciate your support!