Mom 4 Real

How to clean, cook and create.

menu icon
go to homepage
  • Cleaning 🧹
  • Recipes 🍲
  • About Me 🙋🏼‍♀️
  • Amazon Products I ❤️
  • Ask Jess Q&A ❓
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Cleaning 🧹
    • Recipes 🍲
    • About Me 🙋🏼‍♀️
    • Amazon Products I ❤️
    • Ask Jess Q&A ❓
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home

    Air Fryer Cauliflower Buffalo Wings - Can Be Made Gluten Free

    by Jessica Leave a Comment

    Jump to Recipe·Print Recipe

    If you are looking for the perfect low carb alternative to buffalo wings, then these air fryer cauliflower buffalo wings are exactly what you need! They are vegan, gluten free, not fried in any oil and come out perfectly crispy every time. Your whole family will love these healthy, air fried cauliflower bites!

    air fried cauliflower buffalo wings

    Buffalo wings have been one of my favorite foods for my entire adult life...there just isn't anything much better than a perfectly crispy drumette dipped in blue cheese (or ranch if that's your thing). While I still love my wings, I have been trying to eat more veggies, and thought I would try to jump on the whole cauliflower wing bandwagon. To be honest, I'm not a huge fan of cauliflower rice or raw cauliflower, but I am totally on board with cauliflower wings, especially if they are nice and crispy! They just hit different than other cauliflower for me. I also love that these cauli wings can be made gluten free since my daughter has a major sensitivity to gluten. If you don't have a gluten intolerance, you can make them with gluten and they taste exactly the same.

    What is an Air Fryer?

    An air fryer is pretty much a countertop, high powered convection oven that circulates heat around your food while cooking it. The rapid circulation cooks food evenly. It leaves food crisp on the outside and perfectly cooked on the inside, somewhat mocking a deep fryer, but without submerging food in hot oil. So, essentially, it can cook food like a grill, oven or deep fryer, but in a healthy way!

    Air Fryer Recipes

    If you are a long time reader, then you know how much I love my air fryer...I literally use it every single day! Here are some of the other recipes that I have shared using my air fryer.

    • Air Fryer Filet Mignon that Tastes Like Upscale Restaurant Steak
    • Air Fryer Grilled Chicken
    • Air Fryer Mini Cheeseburger Sliders
    • Air Fryer Steak Bites
    • How to Cook the Perfect Air Fryer Steak
    • How to Cook a Whole Chicken in an Air Fryer

    Air Fryer Cooking Chart

    If you are looking for an easy way to keep track of how long to cook foods in your air fryer and also how long, I've created this printable Air Fryer Cooking Chart to help you out! You can print it, screenshot it and keep it on your phone or iPad, or you can save it to Pinterest to reference later! I keep a copy of it on my refrigerator as a quick reference when air fryer frozen foods, veggies and meats! Click HERE to Print or Download my Air Fryer Cooking Times Chart!

    Air Fryer Cooking Times Chart

    Air Fryer Cauliflower Wings Recipe

    Just a quick note...if you aren't a fan of buffalo sauce, you can toss these cauliflower wings in any sauce you like! Some tasty options would be BBQ sauce, teriyaki sauce, Caribbean jerk or just enjoy them without sauce!

    air fryer buffalo cauliflower wings

    I hope you enjoy these air fryer buffalo cauliflower wings as much as my family does! If you typically dip your hot wings in blue cheese dressing, you have to try my Homemade Blue Cheese Dressing to go with them...it's better than any store bought dressing I've ever had, and is also perfect for salads and a veggie dip!

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

    Air Fryer Cauliflower Buffalo Wings


    • Author: Jessica
    • Total Time: 30 minutes
    • Yield: 2-4 servings 1x
    Print Recipe
    Pin Recipe

    Description

    If you are looking for the perfect low carb alternative to buffalo wings, then these air fryer cauliflower buffalo wings are exactly what you need! They are vegan, not fried in any oil and come out perfectly crispy every time. Your whole family will love these healthy, air fried cauliflower bites!


    Ingredients

    Scale
    • 1 ¼ cup of gluten free flour or all-purpose flour
    • 1 tsp chili powder
    • 1 tsp garlic powder 
    • 1 tsp onion powder
    • 1 tsp salt
    • ½ tsp ground pepper
    • 1 ¼ cup milk 
    • 1 large cauliflower, stems removed, cut into florets

    Sauce:

    • ¼ cup of hot sauce
    • 2 tbsp butter or margarine
    • 2 tbsp maple syrup or molasses

    Instructions

    • Preheat the air fryer to 350° F
    • Add the spices and flour to a large bowl and mix well.
    • Whisk in milk slowly until there are no lumps.
    • Add the cauliflower florets to the flour mixture and toss until each piece is coated completely.
    • Remove the cauliflower pieces and place on a rack so the excess batter can run off.
    • Spray your air fryer basket with non-stick cooking spray or oil.
    • Place cauliflower florets in the basket in a single layer, sides not touching each other.
    • Cook at 350° F for 15 minutes.
    • During the cooking time, add the hot sauce, butter and maple syrup to a small pot and bring to a boil.
    • Stir well until completely combined and remove from heat.
    • Once the cauliflower is finished cooking, place it in a bowl.
    • Pour the sauce over the cauliflower and toss until completely coated.
    • Serve immediately with ranch or blue cheese dressing.
    • Prep Time: 15 mins
    • Cook Time: 15 minutes
    • Category: appetizer
    • Method: air fryer

    Keywords: air fryer, cauliflower, cauliflower wings, low carb, keto, air fried

    Did you make this recipe?

    Tag @mom4real on Instagram and hashtag it #mom4real

    « French Toast Casserole Using Canned Cinnamon Rolls
    Air Fryer Twice Baked Potatoes »

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    • Email
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter

    I’m Jessica, a mom on a mission to show other women that you can live well without breaking the bank. I like to share the thrifty, creative ways that I make changes in my home in the hopes that it will spark the creativity in someone else! I love to share DIY projects, crafts, simple recipes and cleaning tips too! Read More…

    Privacy Policy

    Copyright © 2023 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress