• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About
  • Contact
Check out my new cookbook

The Toasted Pine Nut

fun. flavorful. feel-good recipes.

  • Check out my cookbook!
  • Recipes
    • Dessert
      • Cookies
      • Bars & Brownies
      • Breads & Muffins
      • Cakes & Cupcakes
      • Pies & Crumbles
      • Candy
      • No Bake
    • Meal
      • Breakfast
      • Main Dishes
      • Appetizers
      • Sides
      • Snacks
      • Drinks
      • Salads
      • Sauces & Dips
      • Dessert
    • Diet
      • Gluten Free
      • Dairy Free
      • Vegan
      • Vegetarian
      • Egg Free
      • Kid Friendly
      • Low Carb
      • Nut Free
    • Meat
      • Fish & Seafood
      • Chicken & Poultry
      • Beef & Pork
      • Meatless
    • Method
      • Air Fryer
      • Slow Cooker
      • Instant Pot
      • Oven
      • Grill
      • Stovetop
    • Season
      • Spring
      • Summer
      • Fall
      • Winter
    • Recipe Filter
  • Shop
    • My Baking Mixes
    • Kitchen Essentials
    • Pantry Items
    • Kid Favorites
    • Photography
  • Cookbook
  • Videos
Home Recipes Appetizers
Leave a Review

Buffalo Cauliflower Wings

48 mins
VG Vegetarian
by: Lindsay Grimes
January 31, 2015 (Updated: January 7, 2025)
Jump to Recipe
Leave a Comment

This post may contain affiliate links. Please read our disclosure policy.

Buffalo Cauliflower Wings
These buffalo cauliflower wings are the perfect vegetarian, low carb + gluten free appetizer for Super Bowl Sunday! They’re such a crowd pleaser!!

So, I admit it. I like like wings. Let me paint a purdy picture for you all. Wings were a HUGE  guilty pleasure of mine throughout my second pregnancy. I was that 8 months pregnant lady wearing my husband’s old swimming t-shirt, waddling up to the pizza shop…

Buffalo Cauliflower Wings

and ordering wings that I would proceed to eat like I was competing in Wing Bowl 2014.

“Watch out old ladies and children,” they’d yell, “she’s cooooming to get her wiiiiings!!!” Yep. Hot sauce on my face, hands, shirt, the whole 9. Ain’t no shame here. It happened.

We still indulge in wings from time to time. I was thinking about favorite appetizers for Super Bowl, and well, wings were my number one. So, I thought it would be fun to make a lighter, vegetarian option that you can feel good about. Tasty little cauliflower wings drenched in drool worthy hot sauce? These are literally the bomb.

Buffalo Cauliflower Wings

My mouth began watering the moment I opened the hot sauce jar. Just call me Pavlov. Well, I guess technically Frank’s Red Hot is Pavlov and I’m the dog. Dammit! That backfired 🤔

These are crazy easy! Here’s how you make make Buffalo Cauli Wings:

Cut cauliflower into medium sized florets and place in a large bowl. Pour the hot sauce, sea salt, and garlic powder into the bowl and toss the cauli with a rubber spatula to thoroughly coat the florets.

Buffalo Cauliflower Wings

Place coated cauliflower on a lined baking pan.

Bake for 30 minutes, or until tender when pierced with a fork. After the 30 minutes, turn the broiler to high and broil for 3 minutes, or until the tops begin to brown and crisp.

Buffalo Cauliflower Wings

For the blue cheese sauce, place 2/3 of the blue cheese crumbles and milk in a microwave safe bowl. Microwave for about 1 minute, until melted. Stir in the remaining blue cheese crumbles and serve with the cauli wings for dipping. This makes  THICK and delicious sauce.

Guys, I’m telling you. This was everything I’d hoped it would be and more. I didn’t even miss the chicken wing part of it. Not to oversell it or anything, but yeah.

Did you make this? Leave a review below and tag me on Instagram, Facebook, or Pinterest!

Recipe
VG Vegetarian

Buffalo Cauliflower Wings

These buffalo cauliflower wings are the perfect vegetarian, low carb + gluten free appetizer for Super Bowl Sunday! They’re such a crowd pleaser!!

Recipe by:Lindsay Grimes
5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
Prep: 15 minsCook: 33 minsTotal: 48 mins
Print recipe Rate recipe Pin Save recipe
Servings: serves 4

Ingredients

Wings

  • 1 head of cauliflower
  • 1 cup Frank’s Red Hot Wings Sauce
  • 1/2 t. sea salt
  • 1/2 t. garlic powder

Blue Cheese Sauce

  • 4 oz. blue cheese crumbles
  • 1/4 cup whole milk

Instructions

  1. Preheat oven to 400F.
  2. Cut cauliflower into medium sized florets and place in a large bowl.
  3. Pour the hot sauce, sea salt, and garlic powder into the bowl.
  4. Toss the cauli with a rubber spatula to thoroughly coat the florets.
  5. Place the coated cauliflower on a lined baking pan.
  6. Bake for 30 minutes, or until tender when pierced with a fork.
  7. After the 30 minutes, turn the broiler to high and broil for 3 minutes, or until the tops begin to brown and crisp.
  8. For the blue cheese sauce, place 2/3 of the blue cheese crumbles and milk in a microwave safe bowl. Microwave for about 1 minute, until melted. Stir in the remaining blue cheese crumbles and serve with the cauli wings for dipping.

Nutrition Info:

  • Serving Size: 4
  • Calories: 147
  • Sugar: 4g
  • Sodium: 741mg
  • Fat: 9g
  • Saturated Fat: 6g
  • Unsaturated Fat: 2g
  • Carbohydrates: 9g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 23mg
© The Toasted Pine Nut

Did you make this?

I love seeing what you made! Tag me on social @thetoastedpinenut

Rate recipe Tag me on Instagram

Hope everyone has a fun Super Bowl Sunday!! Enjoy!! xo

These buffalo cauliflower wings are the perfect vegetarian, low carb + gluten free appetizer for Super Bowl Sunday! They're such a crowd pleaser!! thetoastedpinenut.com #lowcarb #vegetarian #glutenfree #paleo #buffalo #cauliflower #wings

119 shares
  • Share
  • Tweet
  • Email
overhead image of a gluten free sprinkle cookie with a bite taken out on a white counter

Never miss a recipe!

Join our pine nut family and get recipes delivered right to your inbox.

Join now!
15 no bake desserts

You May Also Like...

  • This is an overhead image of a plate with buffalo cauliflower florets. The plate also has a small bowl of blue cheese dip and celery sticks.
    Air Fryer Buffalo Cauliflower
  • Cauliflower Crust Pizza
  • Cauliflower Fried Rice

Reader Interactions

Leave a Comment & Rate this Recipe Cancel reply

If you love this recipe it would mean SO MUCH to me if you give it a star rating and leave a comment about it. Not only do I love basking in the glory of your recipe love, but (perhaps more importantly 😋) it helps other readers find my recipes online. Thanks so much for your feedback!!

Have a question? Submit your question or comment below. Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. Elizabeth says

    Posted on 1/31/15 at 7:54 pm

    Love this recipe! Just shared on my page. 🙂

    Reply

Primary Sidebar

Lindsay

Nice to Meet You!

I’m Lindsay - cookbook author, blogger and chocolate lover! If gluten-free desserts are your jam, you’re in the right place! I live in south Jersey with my family and new puppy Roxie! Some of my favorite things are oat milk lattes, sunny days and warm, gooey chocolate chip cookies.

Read more...

Recipe Key

GF Gluten-Free DF Dairy-Free V Vegan VG Vegetarian EF Egg-Free NF Nut-Free P Paleo Browse All

Most Popular

This is a horizontal image of a hand with deep pink nail polish holding a chocolate quinoa crisp in between their thumb and pointer finger. More chocolate quinoa crisps are blurred in the background.

5-Minute Crunchy Chocolate Quinoa Crisps

overhead image of a muffin tin filled with 12 raw eggs sprinkled with pepper

Perfect Oven-Baked Eggs in a Muffin Tin

This is a side view of a chocolate almond butter bar with a bite taken out of it. The bar sits on a white piece of parchment paper and is sprinkled with salt. More bars are blurred in the background.

No Bake Almond Butter Bars

Lemon & Avocado Kale Salad

Freebie alert!

Get My Free No Bake Desserts eBook!

Explore

More Appetizers

This is a vertical image focusing on a crispy roasted smashed potatoes on a white plate. The vantage point is from the side. The center potato is topped with sour cream, caramelized onions, and a small bit of fresh dill. More crispy potatoes with the same toppings are on the plate blurred around the center potato in focus.

Crispy Smashed Potatoes with Sour Cream and Jammy Caramelized Onions

This is an overhead horizontal image of a beveled glass plate with a block of feta on it. The feta is crusted with toasted pine nuts and topped with a sprig of rosemary. Blistered grapes are on the feta and around it. The plate sits on a white and tan terrazzo surface.

Pan Fried Feta with Honey & Blistered Grapes

This is a side view of a glass jar filled with oil. A fork is piercing three garlic cloves and leaning against the side of the jar. The background of the image is white.

Rosemary Garlic Confit

This is a side view closeup image of a red plastic basket lined with white parchment paper with halloumi fries in them. The fries are topped with grated cheese and dried oregano. A small silver metal bowl has marinara sauce in it and is blurred in the background. The basket sits on a white counter.

Crispy Halloumi Fries

Browse All
15 No bake desserts

Download my FREE No Bake Dessert Ebook!

As seen on:

Food Network
Shape
Men's Health
NBC
Kitchn
Glamour
  • Reader Faves: Gluten-Free Desserts
    • Gluten free macarons
    • Banana mug cake
    • Almond butter bars
    • Peanut butter Cheerio bars
    • Chia seed cookies
    • More gluten-free desserts
  • Top Chocolate Desserts
    • Chocolate quinoa crisps
    • Microwave baked oats
    • Hot chocolate bombs
    • Chocolate banana bread
    • Peanut butter brownies
    • All chocolate recipes
  • DIY & How To
    • Dried orange garland
    • How to melt chocolate chips
    • DIY face oil
    • Oven-baked eggs in a muffin tin
    • How to make taco seasoning
    • How to make oat milk in 5 minutes
  • Explore Resources
    • FAQ
    • My Baking Mixes
    • Cookbook
    • Shop Favorites
    • Web Stories
    • Meet Lindsay
Follow

@thetoastedpinenut

Accessibility

Privacy Policy

Disclaimer

Contact

© 2025 The Toasted Pine Nut
|
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Support by Foodie Digital
Back to Top
119 shares