Baked Buffalo Cauliflower

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Buffalo cauliflower is on the scene, y’all, and it’s being praised as a healthy version of Buffalo wings and I hate to bear the bad news but I don’t think that deep fried vegetables can really be all that healthy. So here is a baked Buffalo cauliflower recipe that ends up light and crunchy and roasty and spicy.

But there’s still butter so I’m probably full of it when I said these were healthy just a second ago. Regardless, they are delicious! The chickpea flour adds a hearty texture and a nutty, earthy flavor that I love with the vinegar-based hot sauce. If you can’t find it, fine cornmeal works pretty well, too.

These are good on their own, but for more “wing-spiration” (sorry!) serve them with Ranch or homemade blue cheese dressing to dip. Also try these baked chicken wings for a slightly healthier wings recipe.

Half a cauliflower head looks like a TON before you cook it, but once roasted it will serve 2-4 people depending on what else is being served. (We’ve been known to make a meal of this between the two of us.) Double the recipe and bake on two sheets to serve more people.

Baked Buffalo Cauliflower Recipe

Baked Buffalo Cauliflower


Baked Buffalo Cauliflower

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5 from 7 reviews

  • Author: Hilah Johnson
  • Cook Time: 20 mins
  • Total Time: 20 minutes
  • Yield: 2-4 1x


  • 1/2 head cauliflower (1216 ounces)
  • 3 tablespoons melted butter or vegan margarine, divided
  • 4 tablespoons Frank’s Red Hot, divided
  • 1/4 cup chickpea (garbanzo bean) flour
  • Optional: ranch or blue cheese dressing for dipping


  1. Set oven to 425ºF
  2. Cut the cauliflower into florets about 1.5″, or “large bite size”. Toss in a large bowl with 2 tablespoons of butter and 2 tablespoons Frank’s.
  3. Sprinkle in the garbanzo flour and toss again to coat.
  4. Lay on a lined or oiled baking sheet.
  5. Roast for 10 minutes, shake the pan. Roast for 10 more minutes.
  6. Mix remaining butter and Frank’s together and drizzle over the cauliflower before serving.
  7. Serve with Ranch or blue cheese dressing if you like


  • Serving Size: 6 ounces
  • Calories: 210
  • Fat: 18
  • Carbohydrates: 11
  • Fiber: 5
  • Protein: 4

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baked buffalo cauliflower recipe


  1. Gary Lum on September 1, 2016 at 2:53 pm

    Wow Hilah, as much as I love chicken wings, these look great as a meatless option. I may just have to try them.

  2. Brenda on September 1, 2016 at 4:22 pm

    I am so going to make these but will probably dip them in ranch but that takes up the calorie count…and will be worth it 🙂

    • Hilah on September 4, 2016 at 8:33 am

      Yep! It’s all about compromise, right? 😉

    • Halley on January 8, 2017 at 12:50 am

      These are awesome!! Love this recipe. Thanks, Hilah.

      One thought if it’s any help: We mix ranch seasoning into low fat Greek yogurt, and sometimes we blend in some avocado for extra richness. It’s pretty easy and a decent substitute for the mayo kind.

  3. Nandi on September 1, 2016 at 4:48 pm

    Thanks, Hilah! I’m definitely making these ASAP. So simple and delicious.

    • Hilah on September 4, 2016 at 8:33 am

      Enjoy, Nandi! They are a little addictive 🙂

  4. Jens on September 7, 2016 at 10:39 am

    No salt?

    • Hilah on September 7, 2016 at 11:25 am

      The hot sauce has plenty of salt

  5. Bec on September 7, 2016 at 9:09 pm

    I love that these are done in the oven instead of being fried – but they do look addictive!!! Thanks.

    • Hilah on September 8, 2016 at 9:24 am

      They are! You might eat a half a head of cauliflower without even thinking about it 😉

  6. Meredith on September 14, 2016 at 7:59 pm

    These are DOPE. My husband and I ate the eff out of them. Thanks for sharing!!!

    • Hilah on September 14, 2016 at 8:16 pm

      YAY!! So happy to hear that, Meredith!

  7. Jeff on September 23, 2016 at 6:19 am

    Hilah, I just made your beef in beer stew. Fantastic. I added a small amount of hot green pepper for a extra kick

    • Hilah on September 23, 2016 at 9:59 am

      That sounds like a great addition, Jeff!

  8. Jessica on November 3, 2016 at 1:26 pm

    I just made these but I used Frank’s Red Hot Kickin BBq sauce. AMAZING!!

  9. Lori on November 26, 2016 at 1:46 pm

    Thank you so much, I’m always looking for more delicious things to do with cauliflower, keep the the cauli recipes coming.

  10. Pia on February 18, 2017 at 9:47 am

    For quite a while I’ve been watching you on YouTube. I was really surprised about your cooking, USA is not well known in the cooking department in Switzerland (other than fast food and the only time I was visiting USA, I did miss really good food) and you do it mostly from scratch, seldom using ingredients which we don’t get here. But now I’m hopeless with this hot sauce. What are the ingredients, so I could buy something similar or could I put something similar together myself? It looks and sounds so delicious. You changed my awareness about eating in USA.

    • Hilah on February 18, 2017 at 6:04 pm

      Hi Pia!
      I loved reading your comment. 🙂 I have intentionally tried to use ingredients that people can find around the world, so I’m glad you noticed! Frank’s RedHot sauce is a vinegar-based hot sauce similar to Tabasco sauce, but thicker. I think any vinegary hot sauce would be good.

  11. Jackie on August 23, 2021 at 3:50 pm

    this is the 4th buffalo cauliflower recipe I’ve tried and this one is the winner as it is lighter and not doughy. I added in a teas of garlic powder into the mix and used a fermented hot sauce I got at a farmer’s market. We loved them!

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