Baked Buffalo Cauliflower Wings

Baked Buffalo Cauliflower Wings
Fat 35% Carbs 57%
Percent Calories

1 serving of baked buffalo cauliflower wings contains 352 Calories. The macronutrient breakdown is 57% carbs, 35% fat, and 8% protein. This is a good source of fiber (16% of your Daily Value), potassium (12% of your Daily Value), and vitamin c (79% of your Daily Value).

4 servings
Prep Time
10 minutes
Cook Time
50 minutes



  1. Line baking sheet(s) with parchment paper or grease very well with oil. Preheat oven to 425 degrees F depending on your oven.
  2. Wash and cut cauliflower head into bite sized pieces/florets.
  3. Mix the milk, water, flour, and spices in a medium mixing bowl. Mix until the batter is thick and is able to coat the cauliflower without dripping.
  4. Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower in a single layer on the baking sheet.
  5. Bake for 20-25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.
  6. While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan on low heat melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
  7. Once the cauliflower has done the first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to baking sheet and bake in the oven for another 20-25 minutes.
  8. Serve with ranch and blue cheese dressing as dipping sauces.

Nutrition Facts

For 1 serving of baked buffalo cauliflower wings (331g)

Nutrient Value %DV
Calories 352
Fats 14g 17%
Saturated fats 3g 17%
Trans fats 0.3g
Cholesterol 15mg 5%
Sodium 1610mg 70%
Carbs 49g 18%
Net carbs 45g
Fiber 5g 16%
Sugar 4g
Protein 7g
Calcium 84mg 8%
Iron 2mg 22%
Potassium 575mg 12%
Vitamin D 0.1μg 0.4%
Vitamins and Minerals
Alpha carotene 4μg
Beta carotene 150μg
Caffeine 0mg
Choline 73mg 13%
Copper 0.1mg 15%
Fluoride 10μg
Folate (B9) 94μg 24%
Lycopene 0μg
Magnesium 36mg 9%
Manganese 0.5mg 22%
Niacin 1mg 8%
Pantothenic acid 1mg 27%
Phosphorus 151mg 22%
Retinol 28μg
Riboflavin (B2) 0.1mg 8%
Selenium 13μg 23%
Theobromine 0mg
Thiamine 0.1mg 8%
Vitamin A IU 379IU
Vitamin A 42μg 5%
Vitamin B12 0μg 1%
Vitamin B6 0.3mg 23%
Vitamin C 71mg 79%
Vitamin D IU 3IU
Vitamin D2 0μg
Vitamin D3 0.1μg
Vitamin E 1mg 9%
Vitamin K 42μg 35%
Zinc 1mg 8%
Sugar 4g
Sucrose 0.2g
Glucose 13g
Fructose 2g
Lactose 0.2g
Maltose 0g
Galactose 0g
Starch 1g
Saturated fats 3g 17%
Monounsaturated fats 3g
Polyunsaturated fats 5g
Trans fats 0.3g
Fatty Acids
Total omega 3 0.1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.3g
Arginine 0.3g
Aspartic acid 0.4g
Cystine 0.1g
Glutamic acid 2g
Glycine 0.2g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.2g
Leucine 0.4g
Lysine 0.4g
Methionine 0.1g
Phenylalanine 0.3g
Proline 0.5g
Serine 0.3g
Threonine 0.2g
Tryptophan 0.1g
Tyrosine 0.2g
Valine 0.3g

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