There are a few things I won’t put in an air fryer. Soup? Definitely not. Casserole? Maybe. Cauliflower? Well, yes. In fact, it’s become my preferred cooking method, and I’m always happy with the results of cooking up this healthy and delicious snack.
I like cauliflower each and every way, but as with anything, I especially love this veggie doused in buffalo sauce. Now, I’m not here to convince you that buffalo cauliflower tastes identical to the buffalo chicken wings that I also whip up in my air fryer, because it doesn’t. I promise, though, that it’s still delicious and oh so simple to make. And, best of all, it can still satisfy your spicy craving, but as a healthier alternative to chicken wings.
Here’s everything you’ll need.
Ingredients for buffalo cauliflower
- A head of cauliflower
- Frank’s Buffalo Sauce (or make your own by combining Frank’s hot sauce and butter)
- Onion powder
- Garlic powder
- Paprika
- Pepper to taste
How to make buffalo cauliflower
Step 1: Wash and chop the cauliflower into bite-sized pieces and dry them thoroughly.
Step 2: Place the pieces in a bowl with a drizzle of olive oil and add dashes of onion powder, garlic powder, paprika and pepper until the pieces are slightly coated. (You don’t want to overdo the spices since much of the flavor will come from the buffalo sauce, so I recommend eyeballing the amount of spices you need based on how much cauliflower you’re using.)
You can choose your favorite spices for this side dish.
Step 3: Mix the cauliflower, then lay the pieces in the air fryer in a single layer. Place the bowl to the side. Air fry for 10 minutes at 400 degrees Fahrenheit, shaking the basket halfway through.
Don’t overlap your cauliflower pieces
Step 4: After 10 minutes, place the cauliflower back in the large bowl and pour buffalo sauce over it. (No need to worry about cross-contamination as you would with chicken wings!)
Step 5: Once the cauliflower is fully coated, place it back in the air fryer and cook it for another 5 minutes at 400 degrees, then it is ready to be enjoyed!
Note: Although this recipe won’t result in a crispy cauliflower since there is no cornstarch or flour coating, it will still make a delicious, buffalo-infused veggie.
Is buffalo cauliflower healthy?
Yes! Because this recipe uses minimal ingredients, this is a healthier alternative to chicken wings, French fries and other common side dishes and snacks. Although Frank’s Buffalo Sauce can be a bit high in sodium, it has zero calories or fat.
Cooking in the air fryer is also healthier than deep-frying food, and very minimal oil is used in this recipe. According to WebMD, cauliflower is a superfood high in vitamin C and vitamin K. It is predominantly made up of water, so it can help fight dehydration, too. Plus, when eating anything with spicy buffalo sauce, you’ll most likely be drinking plenty of water anyway, so it’s a win-win in my book.
