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Cauliflower

Air Fryer Buffalo Cauliflower Recipe

  • Air Fryer
  • Cauliflower
  • Side Dishes
Prep Time 5 mins
Cook Time 25 mins
Servings 4 servings
Calories 167 kcal
Air Fryer Buffalo Cauliflower Recipe
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This easy Air fryer buffalo cauliflower recipe delivers all the amazing flavors of chicken wings but in a lighter, healthier, and vegetarian version.

Crispy cauliflower florets are dipped in batter and baked to perfection before being coated in the spicy buffalo sauce. Once out of the air fryer hot and crispy, they are paired nicely with the creamy dressing.

This buffalo cauliflower is perfect for game day, summer barbecue parties, and whenever you find yourself craving a light snack.

Is Buffalo Cauliflower Healthy?

Yes, it is, and we tried to make this recipe healthier by keeping our eyes strictly on the main nutrient contents.

The buffalo sauce is made from hot sauce and melted butter. To make it healthier, we made our version with a lot less butter. 

Compared with deep-frying,cooking the buffalo cauliflower in the air fryer tends to cut down the saturated fats and significantly reduce the calorie intake.

is buffalo cauliflower healthy

Plus, homemade cooking means that you can control the added sugar and salt in the recipe. Specifically, each serving of our air fryer buffalo cauliflower has only 309 milligrams of sodium and 6.5 grams of sugar. This accounts for 13% and 14% of the recommended daily intake from the USDA’s Dietary Guidelines.

How to Cut Cauliflower for This Recipe

If you cut the florets too small, they will end up soft and won’t crisp up as nicely as the bigger ones. Cauliflower florets that are too big can be a bit tough once cooked and require more time in the air fryer.

The cauliflower floret should be cut large — about half to quarter size of the chicken wing — but still bite-size. Also, it’s important to note that the florets should all be the same size so that they can be cooked at the same rate.

Sauce for Air Fryer Buffalo Cauliflower

As the name suggests, the sauce is made from hot buffalo sauce and melted butter. The buffalo sauce is added to the baked cauliflower for an extra layer and improves texture to the overall dish.

sauce for air fryer buffalo cauliflower

You can also adjust the amount of each element in the sauce depending on your taste buds. For example, if you want it a bit spicy, go for more hot sauce. If you crave something lighter, reduce the buffalo sauce portion.

With this sauce, even people who aren’t really fond of cauliflower love this recipe. The hot, crispy exterior and tender, juicy interior taste like heaven! And for those who prefer the crisp without the sauce, our Air Fryer Cauliflower Recipe is a great alternative.

How to Make Buffalo Cauliflower in an Air Fryer

There are two main parts in making this air fryer buffalo cauliflower. First, prepare the batter to coat the veggies. Second, make the buffalo sauce to flavor and color the fried cauliflower.

step 1: Mix the batter

Mix the batter.

step 2: Dress the cauliflower

Dress the cauliflower.

step 3: Cook the cauliflower

Cook the cauliflower.

step 4: Make the coating sauce

Make the coating sauce.

step 5: Coat the cauliflower

Coat the cauliflower.

step 6: Make the dipping sauce

Make the dipping sauce.

step 7: serve

Serve.

For the detailed instructions, please go to the recipe card at the bottom of the article.

Can You Use Frozen Cauliflower?

Yes, you can. It’s even easier and more time-efficient than using fresh cauliflower since the frozen cauliflower is already pre-cut and portioned. However, be sure to thaw the frozen cauliflower before coating because once heated through, the veggie drains excess water and dilutes the batter texture.

We suggest thawing the frozen cauliflower in the refrigerator or at room temperature and dabbing any excess liquid with paper towels.

Tips for Making Air Fryer Buffalo Cauliflower

Use a colander to drain the excess batter: Though this step is not crucial, it helps to add just enough batter to coat the veggies without smothering cauliflower in the coating mixture.

tips for making

Bake right before serving: To get the crispy batch of baked cauliflower, we suggest cooking and having it fresh out of the air fryer. The longer the dish stays outside, the more chance it will turn out soft and bland.

Do not overcrowd your air fryer basket: Cauliflower florets need space for air to flow around each piece. You might want to cook cauliflower in two batches so that they won’t end up soggy.

How Long Does Buffalo Cauliflower Last?

Like other bake and fry dishes, this buffalo cauliflower is best eaten fresh out of the air fryer. Staying too long outside could leave it less crunchy and tasty.

Technically, buffalo cauliflower can stay up to 12 hours at room temperature and 3 – 4 days refrigerated. For storage tips, see the next section.

How to Store and Reheat

A great thing about this recipe is that you can prepare elements in advance. Cut up the cauliflower, prepare the buffalo sauce, and keep them in separate containers until you’re ready to use them.

how to store and reheat

If you want to store buffalo cauliflower leftovers, simply keep them in an airtight container. To re-crisp, heat them in the oven or the air fryer , for about 8 – 10 minutes.

If you’re a big fan of air fryer, this air fryer dinner recipes might be of help.

Easy, Healthy Air Fryer Side Dish Recipes You May Like

If you’re interested in other air fryer recipes as healthy as this one, we’ve got some seriously delectable ones:

  • Air Fryer Tofu Recipe
  • Air Fryer Pizza Rolls Recipe
  • Air Fryer Onion Rings Recipe
Air Fryer Buffalo Cauliflower Recipe

Air Fryer Buffalo Cauliflower Recipe

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This air fryer buffalo cauliflower recipe is a vegetarian version of the traditional buffalo wings. The dish is healthier but is as tasty as the original one!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 167kcal

Ingredients
 

  • 1/2 cup milk
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 4 tbsp plain panko breadcrumbs
  • 1/4 cup all-purpose flour
  • 1/8 tsp salt
  • 4 tbsp homemade buffalo sauce divided
  • 20 oz cauliflower cut into florets
  • 2 teaspoon olive oil to spray
  • 1/2 tbsp unsalted butter melted
  • 2 tbsp plain Greek yogurt
  • 2 tsp Japanese mayonnaise
  • 1/2 tsp black pepper

Instructions
 

  • Mix the batter: In a bowl, combine 1/2 cup milk, 1 tsp paprika, 1 tsp onion powder, 1 tsp garlic powder, 4 tbsp breadcrumbs, 1/4 cup all-purpose flour, 1/8 tsp salt, and 2 tbsp homemade buffalo sauce.
    step 1: Mix the batter
  • Dress the cauliflower: Dip 20 oz cauliflower florets into the batter and coat evenly on all sides.
    step 2: Dress the cauliflower
  • Cook the cauliflower: Preheat the air fryer to 355°F for 5 minutes. Put the cauliflower into the air fryer. Spray 2 teaspoon olive oil onto the florets and close the air fryer. Cook for 10 minutes.
    step 3: Cook the cauliflower
  • Make the coating sauce: Combine the remaining homemade buffalo sauce with 1/2 tbsp unsalted butter. Whisk well and set aside.
    step 4: Make the coating sauce
  • Coat the cauliflower: Brush the coating sauce on all sides of the florets. Cook for another 2 minutes in the air fryer.
    step 5: Coat the cauliflower
  • Make the dipping sauce: In a small bowl, combine 2 tbsp yogurt and 2 tsp Japanese mayonnaise. Whisk to emulsify and set aside.
    step 6: Make the dipping sauce
  • Serve: Place the bowl of dipping sauce on a large plate. Arrange the cauliflower on the plate, sprinkle with freshly cracked 1/2 tsp black pepper, and serve.
    step 7: serve

Nutrition

Nutrition Facts
Air Fryer Buffalo Cauliflower Recipe
Amount Per Serving (1 serving)
Calories 167 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 12mg4%
Sodium 306mg13%
Potassium 550mg16%
Carbohydrates 20g7%
Fiber 5g21%
Sugar 6g7%
Protein 7g14%
Vitamin A 431IU9%
Vitamin C 90mg109%
Calcium 83mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
homemade Air Fryer Buffalo Cauliflower Recipe
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Luna Regina

Luna Regina

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Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

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Air Fryer Buffalo Cauliflower Recipe
Air Fryer Buffalo Cauliflower Recipe
Recipe Rating




Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on August 20, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

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