Name: Buffalo Cauliflower “Wings” with Light Blue Cheese Dip
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: American
Ingredients: 1 medium head cauliflower, cut into bite-sized florets; 1/2 cup all-purpose flour (or gluten-free blend); 1/2 cup water (or sparkling water for extra crisp); 1 tsp garlic powder; 1 tsp smoked paprika; 1/2 tsp salt; 2/3 cup buffalo hot sauce; 1 tbsp light butter or olive oil; 1/2 cup nonfat Greek yogurt; 2 tbsp light mayo; 1/4 cup crumbled blue cheese; 1 tsp white wine vinegar or lemon juice; 1/4 tsp garlic powder (for dip); Salt and pepper, to taste; Celery and carrot sticks (optional, for serving)

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Craving the bold, fiery flavor of buffalo wings without the heaviness of deep-fried meat? I’ve got just the thing. These Buffalo Cauliflower “Wings” are crispy, tangy, and perfectly spicy—baked to golden perfection and tossed in buttery hot sauce. And that creamy, light blue cheese dip made with Greek yogurt? It brings everything together with a cool, tangy finish. This is comfort food with a feel-good twist.

Buffalo Cauliflower “Wings” with Light Blue Cheese Dip

Why You’ll Love This Recipe

I love this dish because it delivers all the fun and flavor of buffalo wings, but in a lighter, veggie-packed form that feels indulgent without the guilt. The cauliflower gets beautifully crisp on the outside, tender on the inside, and soaks up every drop of that buffalo sauce like a sponge. I especially enjoy the balance of textures and flavors—the crunch of the wings, the creamy dip, and the refreshing celery and carrots on the side. It’s my go-to for game days, parties, or even just weeknight cravings.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the Wings:
1 medium head cauliflower, cut into bite-sized florets
1/2 cup all-purpose flour (or gluten-free flour blend)
1/2 cup water (or cold sparkling water for extra crisp)
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp salt
2/3 cup buffalo hot sauce
1 tbsp light butter or olive oil

For the Light Blue Cheese Dip:
1/2 cup nonfat Greek yogurt
2 tbsp light mayo
1/4 cup crumbled blue cheese
1 tsp white wine vinegar or lemon juice
1/4 tsp garlic powder
Salt and pepper to taste

Optional: celery and carrot sticks for serving

Directions

Preheat Oven: Set the oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray it with cooking oil.
Make the Batter: In a mixing bowl, whisk together the flour, water, garlic powder, smoked paprika, and salt until smooth and lump-free.
Coat the Cauliflower: Add the cauliflower florets to the bowl and toss them until fully coated in batter.
First Bake: Spread the florets out in a single layer on the prepared baking sheet. Bake for 20 minutes, then flip them and bake for an additional 10 minutes.
Make the Sauce: In a small bowl, mix the buffalo sauce with the melted butter or olive oil.
Sauce & Final Bake: Toss the baked cauliflower in the buffalo sauce until fully coated. Return them to the baking sheet and bake for another 15 minutes.
Prepare the Dip: While the cauliflower finishes baking, combine all the dip ingredients in a bowl. Stir until smooth and chill until serving.
Serve: Arrange the wings on a platter with the dip and fresh veggies on the side.

Servings and Timing

This recipe serves 4 as an appetizer or 2 as a main dish.
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

Variations

I like to switch things up depending on my mood:

Honey Sriracha: Swap the buffalo sauce with a mixture of honey and sriracha for a sweet-and-spicy glaze.
BBQ Twist: Use BBQ sauce instead of buffalo, and pair with ranch dip instead of blue cheese.
Vegan Version: Use olive oil instead of butter and a cashew-based dip instead of blue cheese.
Air Fryer Option: Air fry the battered florets at 375°F for 15-18 minutes, then toss in sauce and fry for 3-5 more minutes.
Parmesan Garlic: Skip the spice and toss the wings in melted butter, garlic powder, and grated Parmesan.

Storage/Reheating

These wings are best fresh, but I do save leftovers when I have them.

Storage: Store cooled cauliflower wings and dip separately in airtight containers in the fridge for up to 3 days.
Reheating: Reheat the wings in a 400°F oven or air fryer for 5-7 minutes to re-crisp. Avoid microwaving as it softens the texture.

FAQs

What makes the cauliflower wings crispy?

I bake them at high heat and make sure to give each floret space on the baking sheet. That airflow around each piece is what helps them crisp up beautifully.

Can I freeze buffalo cauliflower wings?

I wouldn’t recommend it. The texture of cauliflower changes after freezing, and they won’t stay crispy once reheated. It’s best to make and enjoy them fresh.

Is the dip strong with blue cheese flavor?

The dip has a bold, tangy blue cheese flavor, but the Greek yogurt and vinegar balance it out nicely. If I want it milder, I use a little less blue cheese and add extra yogurt.

Can I use frozen cauliflower?

Fresh cauliflower works best for texture, but if I only have frozen, I make sure to thaw it fully and pat it very dry before battering to avoid sogginess.

How do I make this gluten-free?

I simply swap in a 1:1 gluten-free flour blend for the all-purpose flour, and everything else stays the same. It comes out just as crispy and delicious.

Conclusion

Buffalo Cauliflower Wings are one of those magical dishes that completely exceed expectations. Whether I’m feeding a crowd or just satisfying a personal craving, they always deliver on flavor, crunch, and that nostalgic buffalo wing experience. I’ve made these more times than I can count, and they never fail to impress. If you’re looking for a recipe that’s bold, satisfying, and just plain fun to eat, this is it. Time to grab that cauliflower and get cooking—your new favorite wing night awaits.