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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Lunch
Cuisine American
Servings 4
Calories 345 kcal

Recipe Video

Buffalo cauliflower – tender on the inside and crispy on the outside

Buffalo cauliflower is one of the easiest yet most delicious recipes that can be made with cauliflower. The result is tender on the inside and crispy on the outside. It is important to rinse the cauliflower before coating it in flour, as this helps the flour to stick better to the florets.

Easy Breading
The result is a crispy exterior with tender and juicy cauliflower florets inside, covered with a lightly spicy buffalo flavor. The secret to the crispiness of this recipe lies in the easy breading, which is made with parmesan and finely grated cornflakes.

Crispy Cauliflower Baked in the Oven
Usually, buffalo cauliflower is fried in a pan or deep fryer to achieve maximum crispiness. However, in this recipe, there is no need to deep fry the cauliflower because the breading contains two crispy ingredients – parmesan and cornflakes. When cauliflower florets are coated in this breading, they turn out very crispy even without adding any oil.

cauliflower wings

More healthy snacks
I like to add buffalo cauliflower to my salads, burritos, or enjoy it as a healthier snack while watching my favorite movie. Check out my Brussels sprouts salad for a delicious and healthy lunch option, or my easy salad bowl for a quick salad with a delicious dressing. Both would go perfectly with this buffalo cauliflower recipe.

How to prepare Buffalo cauliflower

Buffalo cauliflower – tender inside and crispy outside

Buffalo cauliflower – crispy and healthy – baked in the oven

Please rate my recipe

5 from 3 votes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Lunch
Cuisine American
Servings 4
Calories 345 kcal


  • 850 g cauliflower
  • 60 g of flour
  • 4 eggs


  • 100 g cornflakes sugarfree
  • 60 g parmesan


  • 2 tsp. paprika
  • 2 tsp. oregano
  • 1 tsp. dried garlic
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • 30 buffalo sauce

or as alternative, if you do not have it, you can make your own sauce:

  • 25 g passata
  • 8 g soy sauce
  • 5 g honey
  • 5 g lemon juice
  • tsp. chili pepper


  • Start by rinsing 850 g of cauliflower.
    washing cauliflower
  • Dividing it into florets.
    cutting cauliflower
  • Shake off any excess water and add 60 g of flour to the cauliflower florets, making sure to mix it properly so that all the florets are covered with flour.* Preheat the oven to 210°C / 410°F.
    cauliflower flour
  • In a separate bowl, beat 4 eggs. Next, prepare the breading. Blend 100 g cornflakes (sugarfree) in a blender until they become a fine powder. Grate 60 g of parmesan cheese using a fine grater.
    breading cauliflower
  • Mix the parmesan cheese, cornflakes, and breading spices (2 tsp. paprika, 2 tsp. oregano, 1 tsp. dried garlic, ½ tsp. salt, and ¼ tsp. black pepper).
    cauliflower breading
  • Dip each floret first into the beaten egg, then into the breading mixture, making sure they are fully coated. Arrange the cauliflower wings on a baking sheet lined with parchment paper.
    cauliflower wings
  • Bake at 210°C / 410°F for 20 minutes, then brush* them with buffalo sauce* and continue baking for another 7-10 minutes. The total baking time is 30 minutes. If you cannot buy a ready made buffalo sauce, you can make your own: mix 25 g passata, 8 g soy sauce, 5 g honey, 5 g lemon juice and ⅙ tsp. chili pepper.
    vegetarian cauliflower wings


Calories: 345kcalCarbohydrates: 50gProtein: 20gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 174mgSodium: 1135mgPotassium: 908mgFiber: 8gSugar: 9gVitamin A: 2091IUVitamin C: 109mgCalcium: 302mgIron: 11mg
Tags low calorie, Easy recipe
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Tips & hacks for the recipe

*In this recipe cauliflower does not need to be blanched beforehand, it should be breaded raw.
* Brush do not dip, because if you dip cauliflower florets will not get crispy
*If you don’t have buffalo sauce, you can use an alternative sauce to brush the cauliflower florets.

Nutrition Facts
Buffalo cauliflower – tender inside and crispy outside
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

health benefits Top health benefits and facts

What is buffalo cauliflower?

To make buffalo cauliflower, you will need cauliflower and buffalo sauce. Buffalo sauce is a spicy red sauce that you can buy at the supermarket or make at home. First, you need to bake the cauliflower florets for about 20 minutes, then brush them with buffalo sauce and bake for an additional 7-10 minutes.

How to prepare cauliflower?

In brief, you can cauliflower cook in a variety of ways. You can blanch it, steam it, fry it in a pan, or bake it in the oven. Most often, I coat the cauliflower in breading and then bake it without adding oil.

What are the ingredients needed for buffalo cauliflower?

To make cauliflower with buffalo sauce, you obviously need cauliflower and ingredients for the breading. In my recipe, these include flour, eggs, crushed cornflakes, grated Parmesan cheese, and spices to taste (for example, I use paprika, oregano, dried garlic, black pepper, and salt).

Is buffalo cauliflower healthy?

Without a doubt, cauliflower dishes are very healthy. Cauliflower contains few carbohydrates, a lot of fiber, and a good complex of vitamins and minerals, including B vitamins, vitamins C, E, and K. Additionally, this recipe contains no oil at all. Buffalo sauce is spicy, so I recommend adding it to your taste.

What dipping sauce goes well with buffalo cauliflower?

A white sauce pairs well with baked cauliflower florets, such as a sauce made from Greek yogurt, lemon, Dijon mustard, and spices. These can include dried garlic, salt, black pepper, paprika, or other spices to taste.

How long does it take to cook buffalo cauliflower?

On the whole, it takes around 50 minutes to cook buffalo cauliflower. The cauliflower is baked for 25-30 minutes, and the preparation takes around 20-30 minutes. Surprisingly, you do not need to precook the florets; add them raw without pre-boiling or blanching. As a result, this reduces cooking time and preserves the maximum amount of vitamins and nutrients.

How spicy is buffalo cauliflower?

You can adjust the spiciness of the buffalo cauliflower according to your taste. First, you can do this by adding pepper to the breading, or even leaving it out altogether. Second, you can also brush the florets with a smaller amount of buffalo sauce while baking.

Can I make buffalo cauliflower ahead of time and reheat it?

Of course, you can cook buffalo cauliflower ahead of time and then reheat it in the oven. It takes around 10-15 minutes to reheat it. However, there is no need to reheat buffalo cauliflower, because it remains crispy even after it gets cold. Moreover, I must say that it still tastes delicious and crispy even the next day.

How to make cauliflower batter recipe?

There are many ways to make a batter for a cauliflower recipe, but I like to use the following method: First, sprinkle the washed cauliflower florets with flour. Second, dip the florets into the egg mixture. Third, coat the cauliflower florets in breading made from ground cornflakes, grated Parmesan cheese, and spices. Finally, bake them in the oven.

How to make cauliflower wings baked?

It is surprisingly easy to make cauliflower wings in the oven, without the need for frying or using a deep fryer. To make them, simply prepare cauliflower wings and use a breading that makes them crispy, even without frying. In my recipe, I use a mixture of finely blended cornflakes and grated Parmesan cheese, which turns out crispy without the need for any added oil during baking. Bake the breaded cauliflower pieces at 210°C/410°F for 30 minutes. For an extra kick of spiciness, you can bake the cauliflower for 20 minutes and then brush the florets with buffalo sauce before baking them for another 7-10 minutes.

How to make vegetarian wings?

Undoubtedly, there are many ways to make vegetarian wings that taste just as good as meat. One of my favorite substitutes for meat is cauliflower. Using cauliflower florets as a base for vegetarian wings results in wings that are soft, tender, and easy to make. Start by rinsing the cauliflower and dividing it into florets. Then, add flour and mix properly to ensure the flour sticks to the florets. Next, prepare the breading. It’s important to use ingredients that will make the wings crispy on the outside. I recommend using a mixture of blended cornflakes and parmesan cheese.
Coat the cauliflower wings in the breading, after dipping them in egg, and place them on a baking sheet covered with baking paper. You don’t need to deep fry the vegetarian wings with this breading, as they turn out crispy even when baked in the oven. Check the exact measurements and baking times in my recipe.