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cauliflower buffalo wings recipe
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3.93 from 14 votes

Cauliflower buffalo wings

These gluten free and dairy free cauliflower buffalo wings in the oven are a perfect healthy appetizer. They have a thick layer of breading, are soaked in sweet and spicy buffalo sauce and dipped in a paleo ranch you can whip up in minutes.


For the wings:

  • 3-4 cups cauliflower florets 1 medium head of cauliflower
  • 1 cup almond flour
  • ½ cup tapioca flour
  • OR 1 cup gluten free flour
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon paprika
  • 2 teaspoons garlic powder
  • 3/4 cup dairy free milk I used coconut but cashew or almond works

For the buffalo suace:

  • 3/4 cup Franks Hot Sauce
  • 3 tablespoons honey (omit for whole30 option)

For the healthy Ranch:

  • 1/2 cup paleo mayo*
  • 1/4 full-fat canned coconut milk shaken to mix together
  • 1 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1 ½ teaspoon dried chives
  • ½ teaspoon dried dill
  • 1/2 teaspoon fresh lemon juice
  • 1/4 teaspoon fine grain sea salt


  • Preheat oven to 350°F and line a large baking sheet with silpat mat or parchment paper. Set aside.
  • To a large mixing bowl, add the almond flour, tapioca flour, garlic powder, paprik and salt and whisk gently. Add the dairy free milk and whisk until combined, creating a batter consistency.
  • Dip each cauliflower floret into the batter, turning until it’s completely coated then place them on the prepared baking sheet. Bake for 20 minutes, remove and turn gently then bake for another 10 minutes until batter is cooked and golden brown.
  • While the cauliflower wings are baking, prepare the buffalo sauce. In a large bowl, mix the hot sauce with the honey or maple syrup then add the baked wings to the sauce. Stir gently to coat each wing with sauce, being careful not to remove the breading from the wings. Dump back onto the same baking sheet and spread out evenly then bake for another 10 minutes to absorb all the sauce.
  • While they’re baking, make the healthy ranch. Add all of the ingredients to a medium-small bowl and whisk well. Serve immediately with fresh parsley, ranch and celery.



*You can purchase paleo mayo or vegan mayo from the grocery store.
*To make your own paleo mayo, add 1 egg, 1 teaspoon spicy brown mustard, 2 teaspoons lemon juice, a pinch of salt and 3/4 cup light tasting olive oil to a large glass. Use an immersion blender for 10-15 seconds to blend the mayo. That's it!