Baked Buffalo Cauliwings

Baked Buffalo Cauliwings

One of my favorite dishes to bring to a party, or side dishes to a meal are my Baked Buffalo Cauliwings! Smothered in my smokey, tangy, unforgettable party in your mouth, buffalo sauce – these are always a crowd pleaser. It wasn’t until I visited the US when I was younger that I was introduced to this deliciously spicy sauce that I was immediately hooked! 

Baked Buffalo Cauliwing ingredients

These days, I prefer a whole food ‘upgraded’ buffalo sauce made from scratch to cover my clean healthy carb veggie host, the humble cauliflower (as opposed to the traditional breaded fried chicken wings). Hence, the birth of my Buffalo ‘Cauliwings,’ which consequently became a party and game day (hellloooo Super Bowl, rugby and AFL) favorite. Whenever I make these my friends (and family) go cray-cray for them! SCORE!

Packed with plenty of nutrition my smokey buffalo sauce is (pun intended) a real ‘game changer,’ and don’t let cauliflower be your only vehicle, as it also makes the most delicious dip with veggie crudités, sauce (over roasted veg, or your fav protein like fish and roasted chicken) and marinade. It’s so delicious!

Baked Buffalo Cauliwings

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Recipe by Priscilla Soligo Course: Mains, Snacks


  • 730g 1 Large Cauliflower, broken into small to medium size floret chunks

  • 15g 1 Tbsp Coconut Oil

  • 1 x Recipe Smokey Buffalo Sauce

  • 1 x Recipe Raw Ranch Dressing

  • Optional Veggie Crudités
  • 115g ½ Cup Carrot Sticks

  • 100g ½ Cup Celery Sticks


  • Preheat the oven at 250C/ 482F.
  • On a tray lined with baking paper, lay out the florets and drizzle with coconut oil. Toss through to coat.
  • Bake for 10 minutes then rotate the tray and flip the cauliflower to avoid burning and continue baking for another 10 minutes. Bake for a total of 20 minutes (oven times may vary).
  • Remove baked cauliflower from the oven. Transfer to a glass bowl, add in 2/3 of the buffalo sauce and mix until well combined. The remaining sauce will be used for dipping veggie crudités.
  • Transfer cauliflower back to the baking tray coated in the buffalo sauce and bake for 10-15 minutes.
  • Serve immediately, hot, or warm with my raw ranch dressing for dipping along with the remaining buffalo sauce.


  • Storage: Buffalo cauliwings are best when eaten the day you make them. You can prep the sauce ahead of time and store in the fridge for when you are ready to make your cauliwings.

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Nutrition Facts

4 servings per container

  • Amount Per ServingCalories300
  • % Daily Value *

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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