Incredibly easy, low-carb Buffalo Roasted Cauliflower that turns out perfectly crispy in an air fryer or oven. Served hot or cold, this healthy version of fried cauliflower is full of flavor and one recipe you’ll be making over and over again!
Delicious Buffalo Roasted Cauliflower Recipe
I’ve jumped on the cauliflower band wagon and now can’t get enough of this amazing Buffalo Roasted Cauliflower recipe!
If you have never liked cauliflower before, then this is the first recipe you should try.
With only 50 calories per serving, it’s worth every spicy bite! I love making air fryer appetizers, but this might be one of my all time favorites.
In our home, we love all things spicy, especially Buffalo sauce. I think my son goes through a bottle a week!
This healthy version of fried cauliflower is up there with my favorite Buffalo chicken dip.
As I’m trying to get my family to eat more vegetables, this Roasted Cauliflower has definitely been a hit.
For example, right after taking photos of this recipe, I handed a cup full to my husband. He said “Is this cauliflower? No thanks!” I convinced him to try it and he ate the whole cup! Believe me… it’s good!
Why is Cauliflower so Popular?
Cauliflower is the hot new vegetable. I’m seeing it everywhere recently bought some tasty cauliflower sandwich thins to replace bread.
Seeing it everywhere got me wondering why is it so popular? Basically, it comes down to the fact that cauliflower has a similar texture to potatoes, but without all the carbs.
With so many people on specific diets such as Keto and limiting carbs, cauliflower become the new potato!
It also has almost as much vitamin C as oranges, plus high in fiber and water, which are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer.
Easy Air Fryer Appetizer
With all of the great health benefits of cauliflower, I had to come up with a yummy appetizer recipe for my air fryer.
You don’t need an air fryer for this recipe as I have both the oven and air fryer recipe for you. But it’s so much quicker in the air fryer, that it might make you want to run out and buy one!
We use our air fryer so much that I need a second one and I’m dying to get this 8 qt extra large air fryer soon.
How to Choose the Best Fresh Cauliflower
When choosing fresh cauliflower, know that it should have a firm head with no dark spots and bright green leaves attached to the stem.
You can store it in the refrigerator in a plastic bag for up to 5 days.
How Should You Serve Roasted Cauliflower?
This Buffalo roasted cauliflower is delicious both cold or hot. Serve it as an appetizer with blue cheese dipping sauce, a side dish with your dinner, loaded in a sandwich or make as a snack when you are craving something savory.
Buffalo Roasted Cauliflower Recipe for the Air Fryer or Oven
I hope you enjoy this tasty recipe as much as I do!
Buffalo Roasted Cauliflower (Air Fryer and Oven Recipe)
- 5 cups cauliflower, chopped (1 medium head)
- ¼ cup Buffalo wing sauce
- 1 tsp extra virgin olive oil
- 1 tsp garlic powder
- ½ tsp sea salt (add more to taste)
- 1 tablespoon white whole wheat flour
- 1 tablespoon Buffalo wing sauce for serving
- In a large bowl, add the cauliflower, sauce, olive oil, garlic powder, salt and flour. Toss until sauce coats all of the cauliflower.
Air Fryer Directions
- Spray the air fryer grill with cooking spray and add cauliflower.
- Set air fryer to 400 degrees and cook for 15 minutes. At 7 minutes toss cauliflower.
- Cook a few minutes longer if you prefer charred and crispy bites.
- After removing from air fryer, toss with a tablespoon of warmed sauce and serve.
- Preheat oven to 450 degrees.
- Coat a baking pan with olive oil or cooking spray and spread cauliflower on pan evenly.
- Bake for 30 minutes. Tossing at the 15 minute mark so each side gets crispy.
- After removing from oven, toss with a tablespoon of warmed sauce and serve.
Originally Published on April 14, 2019
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thankyou for the recipe….M
I am in charge of the cauliflower for Friendsgiving. I was thinking two ways, this would be a good 2nd version.
Hi! What’s the white sauce that you use for the Buffalo
Cauliflower recipe? Thanks!
I’m definately trying this in my air fryer. Just one question. Why do u use flour?
This cauliflower recipe is great nice and crispy, thanks
Can you use regular white flour?
Yes! You can take out the flour and they are still yummy!
I would love to try this recipe. It looks delicious! Can it be made without the flour? I can eat anything with flour. Thank you for any input!
Thank you for this recipe! Just bought some cauliflower on sale and so happy to be able to make this! It has just the right amount of spice! ??
Glad you loved it Nicole! It’s one of my favorite alternatives to hot wings.
It’s there. You just add all of the ingredients together and mix well.
Yes, but you’ll have to add more cook time. I would thaw in the microwave for 1-2 minutes.
Get off your high horse no way was ti rude i just ask a simple question plail and simple
If you don’t like spicy, then move along to another recipe that isn’t spicy. Geez!!! Your comment was very rude! I thought this receipe was great! It was just what I was looking for!!!!
Why dose everything have to be spicy you know there are people that don’t or can’t eat hot and spicy food please present a aitfryer recipe with cauliflower that’s not hot and spicy your recipe dose sound good.
Can i use frozen cauliflower?
WHY IS THERE FLOUR LISTED IN THE INGREDIENTS BUT NOT THE RECIPE??
Thanks so much Wendee!
Personally, I like Franks RedHot sauce best.
What kind of buffalo sauce did you use for this recipe?
All air fryers cook differently. If you don’t have crispy cauliflower, then add more cook time. I would put them back into the air fryer for another 3 minutes at a time until it’s nice and crispy.
I made these in my air fryer, they didn’t come out crispy at all. Any tips? I followed the recipe exactly!
You combined two of my favorites into one amazing dish. My whole family loved this cauliflower recipe and I can’t wait to make it again!
I am majorly drooling over this recipe – so much flavor without extra carbs!
One of my favorite appetizers!
Such a fantastic side!! It looks SO good!!
Love cauliflower! I’ve had cauliflower wings and love them, so know I’ll love this too!
I love cauliflower! This is a great recipe!
This is THE BEST! I never liked cauliflower until I tried this recipe – now I LOVE it!!! Thank you for your (always) creative and delicious recipes!!!