Gluten Free Cauliflower Buffalo “Wings”

It’s easy to impress me. I don’t need a fancy party to be happy. Just good friends, good food, and good laughs.

-Maria Sharapova

Hello Southern Parm readers!

Sorry I have been so MIA…cookie orders + work has been taking up majority of my time, BUT I am back this week with the perfect game-day snack!

Lately our Thursday, Sunday & Monday nights have been filled with NFL football. Ryan and I are in a fantasy league together so naturally we are watching the games to see how our players are doing.

Because we have been in full football mode, there has been A LOT of bar food eaten at our house. Most weekends we eat out 2-3 times which can be hard on your digestive system.

In an effort to balance the unhealthy foods we’ve been eating, I decided to make a vegetarian version of my favorite game-day snack, Buffalo Wings.

These gluten free Cauliflower Buffalo “Wings” are not only the perfect meatless snack, but they taste like the real thing AND have a nice kick to them!

Gluten Free Cauliflower Buffalo "Wings"

Gluten Free Cauliflower Buffalo "Wings"

How to make these delicious meatless Cauliflower Buffalo “Wings”:

To begin, preheat your oven to 450 degrees. Line a baking sheet with parchment paper and place to the side until needed.

Wash your head of cauliflower & pat dry with paper towels.

Then grab a cutting board, a sharp knife, and cut your cauliflower head into small florets.

Gluten Free Cauliflower Buffalo "Wings"

Next, grab a medium sized bowl & add 1/2 cup of gluten free flour, garlic, paprika, salt and pepper.

Gluten Free Cauliflower Buffalo "Wings"

Add 1/3 cup of water to the flour mixture & whisk everything together until combined.

Gluten Free Cauliflower Buffalo "Wings"

Gluten Free Cauliflower Buffalo "Wings"

Once your “batter” is ready, add your florets to the bowl and fold the cauliflower with a large spoon until all are evenly coated.

Gluten Free Cauliflower Buffalo "Wings"

Place your florets onto your baking sheet. Allow the florets to be spread out to help them cook evenly when in the oven.

Bake your “wings” for 20 minutes until crispy.

Gluten Free Cauliflower Buffalo "Wings"

How to make your cauliflower buffalo “wings” sauce:

While  your “wings” are baking, combine 1/3 cup buffalo sauce, 1/2 tbsp coconut oil & 1/4 tsp agave nectar in a small bowl.

Gluten Free Cauliflower Buffalo "Wings"

When done baking, remove baking sheet from oven. Using a silicon pastry brush, slather each floret with your buffalo sauce.

Gluten Free Cauliflower Buffalo "Wings"

Place baking sheet back into oven and bake for 8-10 minutes until florets are crisp.

Gluten Free Cauliflower Buffalo "Wings"

When finished, allow to cool for a few minutes then serve & enjoy!

Feel free to pair with celery, carrots & ranch!

Gluten Free Cauliflower Buffalo "Wings"

Gluten Free Cauliflower Buffalo "Wings"

Gluten Free Cauliflower Buffalo "Wings"

These gluten free cauliflower buffalo “wings” are the perfect vegetarian snack. Whether you are going to a tailgate, need a party appetizer or are just looking for a fun meatless dish, these wings won’t disappoint!





Gluten Free Cauliflower Buffalo "Wings"
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Course: Appetizer, Side Dish, Snack
Cuisine: American
Servings: 2 servings
Author: laurel
  • 1 head cauliflower, small
  • 1/2 cup gluten free all purpose flour
  • 1/3 cup water
  • 1/3 cup franks buffalo wing sauce
  • 1/2 tbsp coconut oil
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp agave nectar
  • 1/4 tsp pepper
  • cooking spray
  1. Preheat the oven to 450 degrees. Line baking sheet with aluminum foil and set aside.

  2. Wash & pat dry cauliflower. Cut head in half & remove core. Cut cauliflower into florets & set aside. 

  3. Into medium sized bowl add water, flour, garlic powder, paprika, salt & pepper. Mix to combine.

  4. Add in florets and toss until completely coated.

  5. Place coated florets on baking sheet & bake for 20 minutes. 

  6. While florets cooking, into a small bowl whisk together wing sauce, coconut oil and agave.

  7. Remove cauliflower from oven & brush on wing sauce.

  8. Place back into oven and bake for 10 minutes until crispy.

  9. Remove from oven, allow to cool. Serve & enjoy!




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