These vegetarian Air Fryer Buffalo Cauliflower bites are served with a lightened up Blue Cheese Dip. They make a great healthy snack or appetizer. Instructions for different air fryer types as well as oven roasting are included.
Whether you are looking for vegetarian wings or need an exciting way to serve vegetables, these Buffalo Cauliflower Bites check all the boxes!
How to make Air Fryer Cauliflower Wings
Cauliflower
It all starts with the cauliflower. I use a medium-small head of cauliflower. Remove the leaves and cut/break it into small florets of about 1-inch in size.
And don't waste the stem. Save it for soup or stir fries, or use it in this air fryer cauliflower recipe like me. I trim and peel the stem part. Then I cut it into small cubes (about ½-inch) and use them right alongside the florets.
To save on prep-time you can also use bagged cauliflower florets. They often come in 12-ounce packages. However, the florets are usually quite a bit bigger than the 1-inch pieces I recommend. If you don't want to cut them smaller, be aware that cook times will increase.
Hot Sauce Coating
To make the cauliflower wing coating, whisk the ingredients together in a large bowl. The hot sauce coating consists of:
- hot sauce (I use Frank's)
- oil (I use avocado oil)
- maple syrup for a touch of sweetness (omit or replace with sugar-free syrup for low-carb/keto version)
- nutritional yeast or grated Parmesan (as vegetarian be sure to watch for vegetarian Parmesan)
- and a starch like tapioca, arrowroot, or corn (coconut flour makes a good keto/low-carb substitute)
Toss the cauliflower florets in the hot sauce mixture until every piece is nice and evenly coated.
Blue Cheese Dip
To make the blue cheese dip for the buffalo cauliflower stir together Greek yogurt, crumbled blue cheese, a grated or pressed garlic clove, red wine vinegar, and black pepper. Serve the dip alongside the air fried cauliflower wings.
How long to Air Fry Cauliflower Wings
The cook time for the air fryer cauliflower wings depends on your model of air fryer, size of cauliflower florets and your texture preference. I am including time and temperature suggestions for 3 types of air fryers below.
Take these as a rough guideline and adjust to your appliance and taste. In all instances the buffalo cauliflower bites need to be cooked in a single layer, which means batch cooking (in at least 2 batches may be necessary).
T-Fal Actifry
In my Actifry air fryer model I cooked the cauliflower wings in 2 batches for 20 minutes each. (I used setting 7 in my Genius model). There is no need for stirring or shaking in between, because the rotating paddle already takes care of that.
Basket Air Fryer
In a basket style air fryer cook the cauliflower at 375°F for 12-15 minutes while shaking the basket occasionally to turn the pieces.
Air Fryer Lid
With the Air Fryer Lid layer the cauliflower in the basket in a single layer. Cook at 400°F for 6-10 minutes, then toss and cook for another 2-3 minutes.
Oven Roasted Buffalo Cauliflower Bites
You can still make this recipe even if you don't own an air fryer. Just roast the cauliflower in the oven.
It will take about 40-45 minutes at 400°F. Stir the cauliflower at least once halfway through roasting.
People who made this say:
I made this recipe, and cauliflower came out perfect!!! Not too soft, with delightful crunch. The only complaint from my family: not enough, lol! I used a good medium-sized cauliflower. Thank you, Regina for the recipe!
- Olga K., FacebookMade it tonight ! Very good!
- Marie-France, Facebook
More Air Fryer Recipes You'll Love
Recipe
Air Fryer Buffalo Cauliflower
Equipment
- Actifry or other Air Fryer
Ingredients
- 1 small cauliflower head 1" florets (or a 12 oz. bag of cauliflower florets)
- 2 tablespoons hot sauce I use Frank's
- 1 tablespoon olive or avocado oil
- 2 teaspoons maple syrup *
- 3 tablespoons nutritional yeast/parmesan
- 1 tablespoon tapioca/corn/arrowroot starch *
BLUE CHEESE DIP:
- ½ cup Greek yogurt
- 2 tablespoons crumbled blue cheese
- 1 garlic clove grated or pressed
- 2 teaspoons red wine vinegar
- ½ teaspoon black pepper
Instructions
- Cut the head of cauliflower into small (1-inch) florets. Or save some time by using already-cut cauliflower florets.
- In a large bowl whisk together all sauce ingredients - hot sauce, oil, maple syrup, nutritional yeast or Parmesan, and starch.
- Toss the cauliflower bites in the sauce mixture until each piece is evenly coated.
- Cook the cauliflower bites in two batches for 20 minutes each or until browned and tender (I use cook setting 7 with my Actifry Genius). Check Notes* for other air fryer instructions.
- For the dip, in a small bowl stir together Greek yogurt, crumbled blue cheese, pressed garlic, red wine vinegar, and pepper. Serve the dip with the crispy air fried Buffalo cauliflower bites.
Notes
Other cooking methods:
Basket Air Fryer: single layer 375°F for 12-15 minutes, shake basket occasionally. Second batch will be quicker (9-12 minutes). Air Fryer Lid: Work in single-layer batches. Air fry at 400°F 6-10 minutes. Toss and add 2-3 minutes. Oven instructions: Roast cauliflower in a single layer on a baking sheet at 400°F for 40-45 minutes.*To make keto/low-carb:
- replace maple syrup with sugar-free syrup- use coconut flour in place of starch
Nutrition
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Random Questions
The carb content in air-fried cauliflower can vary based on the ingredients used in the coating. However, cauliflower itself is relatively low in carbs, making it a suitable option for those following a low-carb or keto diet.
Cauliflower pairs well with various flavors and ingredients. It complements dishes with spices like cumin, turmeric, and paprika. Additionally, it works wonderfully with creamy sauces, tangy dressings, or as a nutritious addition to salads and stir-fries.
Yes, you can use parchment paper in an air fryer. Ensure to trim it to fit the air fryer's basket properly and prevent it from being blown around by the circulating air. Parchment paper helps to prevent sticking and makes cleanup easier.
Air frying generally preserves nutrients better than deep-frying. While some nutrients may be lost due to the cooking process, air frying retains more nutrients compared to traditional frying methods, making it a healthier option.
Disclosure: I received my Actifry from T-Fal Canada for a social media promotion. I was not compensated for this blog post.
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