Skip to main content
Cauliflower Buffalo Wings — allergy-safe recipe by Safe Plated

Cauliflower Buffalo Wings

Cauliflower florets coated in a crispy batter and tossed in a tangy buffalo sauce. A healthier and gluten-free alternative to traditional chicken wings.

20m prep + 30m cook4 servingsSafety: 93/100
GLUTEN-freeWHEAT-free
250 cal|5g protein|30g carbs|15g fat|5g fiber

Ingredients

  • 1 large head Cauliflower
  • 1/2 cup Rice flour
  • 1/4 cup Tapioca starch
  • 1 teaspoon Garlic powder
  • 1 teaspoon Onion powder
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 1/2 cup Water
  • 1/2 cup Buffalo wing sauce
  • 2 tablespoons Butter
  • 1/4 cup Blue cheese dressing (dairy free)

Instructions

  1. 1Preheat oven to 425°F (220°C).
  2. 2Cut cauliflower into florets.
  3. 3In a large bowl, whisk together rice flour, tapioca starch, garlic powder, onion powder, salt, and pepper.
  4. 4Add water and whisk until smooth.
  5. 5Dip each cauliflower floret into the batter, ensuring it is fully coated.
  6. 6Arrange cauliflower florets in a single layer on a baking sheet.
  7. 7Bake for 20-25 minutes, or until golden brown and crispy, flipping halfway through.
  8. 8While the cauliflower is baking, prepare the buffalo sauce. In a saucepan, melt butter and stir in buffalo wing sauce.
  9. 9Once the cauliflower is cooked, toss it in the buffalo sauce until evenly coated.
  10. 10Serve immediately with dairy-free blue cheese dressing for dipping.

Related Guides

Want a full week of recipes like this?

Get a personalized 7-day meal plan customized for your family's specific allergens. Every recipe is cross-checked by an independent AI.

Get the App — from $9.17/month

Cancel anytime. No commitments.