Air Fryer Buffalo Cauliflower Recipe – Crispy, Healthy, and Delicious

An Air Fryer Buffalo Cauliflower Recipe is a fantastic way to enjoy a healthy, flavorful snack or appetizer. This dish combines the satisfying crunch of air-fried cauliflower with the bold, spicy kick of buffalo sauce. To prepare, simply toss cauliflower florets in a light batter made from flour, garlic powder, and paprika. Air fry them until they’re golden and crispy, then coat them generously with your favorite buffalo sauce. Serve the cauliflower bites with a side of ranch or blue cheese dressing for dipping, along with celery sticks to balance the heat. The air fryer ensures the cauliflower becomes perfectly crispy without the need for excessive oil, making it a guilt-free indulgence. Whether you’re hosting a game day party, looking for a meat-free snack, or simply craving something spicy, this recipe is quick, easy, and sure to be a hit with everyone at the table.

• Save

Air Fryer Buffalo Cauliflower Recipe – Crispy, Healthy, and Delicious

If you’re looking for a healthier version of the classic buffalo wings, Air Fryer Buffalo Cauliflower is the perfect recipe to try. This crispy, spicy, and savory dish offers all the flavors of buffalo wings without the extra calories and fat. Whether you’re vegetarian, vegan, or simply seeking a lighter alternative, this recipe delivers on taste while being a great addition to any meal. The cauliflower is coated in a spicy buffalo sauce, then air-fried to perfection, resulting in a crunchy, mouthwatering snack or side dish.

• Save

This Air Fryer Buffalo Cauliflower recipe is quick, easy, and packed with bold flavors. It’s ideal for parties, game nights, or as a delicious appetizer or side for your family dinner. Let’s dive into the details of how you can prepare this guilt-free and tasty dish at home.

Ingredients

• 1 medium head of cauliflower (about 4 cups of florets)
• 1 cup of all-purpose flour (or gluten-free flour for a GF option)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground black pepper
• 1 teaspoon salt
• 1 cup water (or plant-based milk for extra creaminess)
• 1 tablespoon olive oil (or any cooking oil)
• ¾ cup buffalo sauce (store-bought or homemade)
• 2 tablespoons melted vegan butter or regular butter (optional, but recommended for richness)
• Fresh parsley for garnish (optional)

Instructions

1. Prepare the Cauliflower: Start by removing the outer leaves of the cauliflower and cutting it into florets of a similar size. This helps to ensure they cook evenly. Aim for bite-sized pieces that are easy to dip into buffalo sauce. Set aside.
2. Make the Batter: In a large bowl, whisk together the flour, garlic powder, onion powder, smoked paprika, salt, and pepper. Add water (or plant-based milk) gradually, mixing continuously until a smooth batter forms. The consistency should be thick enough to coat the cauliflower florets but not so thick that it clumps. Adjust by adding more liquid or flour if needed.
3. Coat the Cauliflower: Dip each cauliflower floret into the batter, ensuring each piece is fully coated. Shake off any excess batter before placing the coated florets on a plate or tray.
4. Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C). This will ensure that the cauliflower gets a crispy texture right from the start.
5. Cook the Cauliflower: Lightly spray or brush the air fryer basket with oil. Arrange the cauliflower florets in a single layer, ensuring that they are not overcrowded. You may need to work in batches depending on the size of your air fryer. Air fry the cauliflower at 375°F for about 15 minutes, shaking the basket halfway through to ensure an even cook. The cauliflower should be golden and crispy on the outside.
6. Prepare the Buffalo Sauce: While the cauliflower is cooking, combine the buffalo sauce and melted butter (or vegan butter) in a bowl. Stir until well combined. If you prefer a spicier kick, you can add extra hot sauce to taste.
7. Toss the Cauliflower in Sauce: Once the cauliflower is done, remove it from the air fryer and place it in a large bowl. Pour the buffalo sauce mixture over the cauliflower and toss gently until each floret is evenly coated in the sauce.
8. Serve: Return the cauliflower to the air fryer basket for another 2-3 minutes to help the sauce set and add extra crispiness. Garnish with fresh parsley if desired and serve immediately. You can pair it with a side of ranch or blue cheese dressing for dipping.

Prep Time

• Prep Time: 10 minutes
• Active Time: 20 minutes
• Resting Time: 0 minutes
• Total Time: 30 minutes

Nutrition (Per Serving)

• Calories: 180 kcal
• Carbohydrates: 22g
• Protein: 5g
• Fat: 9g
• Saturated Fat: 2g
• Fiber: 5g
• Sugar: 3g
• Sodium: 710mg
• Cholesterol: 10mg

Note: Nutritional values are approximate and can vary depending on the size of the cauliflower and specific ingredients used.

Equipment Needed

• Air fryer (any model)
• Large mixing bowl
• Whisk
• Basting brush or spray bottle (for oil)
• Cutting board and knife
• Measuring spoons and cups
• Spoon or tongs for tossing the cauliflower

Cuisine & Course

• Cuisine: American
• Course: Appetizer, Side dish, Snack
• Servings: 4 (adjustable based on portion size)

Why Make Air Fryer Buffalo Cauliflower?

This recipe is not only a healthier alternative to fried buffalo wings, but it’s also easy to customize. The air fryer method uses significantly less oil, making it a great option for those who are watching their calorie intake or following a low-fat diet. Additionally, it’s a versatile dish that can easily be made vegan by using plant-based butter and choosing a vegan buffalo sauce.

The combination of the crispy texture and tangy, spicy buffalo sauce is a winning flavor profile that’s sure to satisfy even the most avid wing lovers. Plus, cauliflower is a low-calorie, high-fiber vegetable that’s packed with nutrients like vitamins C and K, folate, and antioxidants, making it a smart choice for your diet.

Tips for Success

• Don’t Overcrowd the Basket: For best results, ensure the cauliflower florets have enough room to cook evenly and become crispy. Overcrowding can lead to uneven cooking.
• Experiment with Sauces: While buffalo sauce is classic, feel free to try other flavors like barbecue sauce, teriyaki, or garlic parmesan for variety.
• Adjust the Spice Level: If you prefer a milder version, you can mix the buffalo sauce with a little bit of honey or a creamy element like ranch or yogurt to balance out the heat.
• Serve with Dips: Serve this dish with a cool, creamy dip like ranch or blue cheese to enhance the flavors and add a refreshing contrast to the spice.

Conclusion

Air Fryer Buffalo Cauliflower is the ultimate guilt-free snack or side dish that brings bold flavors with a crispy finish. Perfect for parties, game nights, or a healthy meal option, it’s sure to become a favorite among your family and friends. With a short prep time, simple ingredients, and minimal effort, you’ll have a delicious and nutritious dish ready in no time.

Enjoy the tangy heat and crispy texture without the added calories of deep frying, and feel free to get creative with variations on the sauce or seasonings. This Air Fryer Buffalo Cauliflower recipe is an easy, healthy, and tasty addition to your cooking repertoire!

• Save

Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.