Air Fryer Buffalo Cauliflower Bites

By Rena |

These Air Fryer Buffalo Cauliflower Bites are easy to make and insanely delicious! They’re the perfect savory appetizer or side dish for game day, parties, and holidays. Plus they’re vegetarian, low-carb, and gluten-free. 

Top view of buffalo cauliflower bites on a white dish.

If you’re looking for a healthy appetizer for your next party or gathering, these Air Fryer Buffalo Cauliflower Bites are just the thing! Lose all the fat and carbs that come with chicken wings and replace them with cauliflower for a light, tasty snack that’s packed with buffalo flavor. Plus making them in the air fryer is super easy and mostly hands-free (oven instructions are included in the recipe card). 

Interested in more delicious buffalo recipes? Try this Easy Buffalo Chicken Dip or these amazing Buffalo Chicken Tacos.

Why You’ll love this recipe

  • So tasty! The air fryer makes these bites crispy on the outside and tender on the inside, with that classic buffalo flavor to take them over the top. 
  • Simple to make. Just coat the cauliflower in the wet ingredients, shake with the dry ingredients, then cook in the air fryer (or oven). Once they’re done, toss them with buffalo sauce and serve. 
  • Healthy alternative. These cauliflower bites are a great alternative to traditional buffalo wings that still tastes amazing. These are low-carb, low-fat, gluten-free, and vegetarian.
Hand picking up air fryer buffalo cauliflower bite.

Ingredients you’ll need

This is just a list of ingredients you will need to make these Buffalo Cauliflower Bites. Full measurements are listed further down below.

Cauliflower
Eggs
Milk
Kosher salt & ground pepper
Gluten-free or whole wheat flour
Garlic powder
Buffalo sauce
Extra virgin olive oil or cooking oil spray

Ingredients for buffalo cauliflower bites on counter.

How to make Air Fryer Buffalo Cauliflower Bites

  • Prep the ingredients: Cut the cauliflower into 2.5 inch-large florets. In a large bowl beat the eggs with milk, oil, and a pinch of salt and pepper. Then in another small bowl combine the seasonings with the flour.
Chopped cauliflower on cutting board.
  • Coat with egg mixture: Add the cauliflower into the beaten eggs and toss thoroughly to coat. Use your clean hands to mix; the pieces of cauliflower should be very well coated. 
  • Coat with flour mixture: Next, transfer the cauliflower to a large Ziploc bag. Add the flour-seasoning mix, seal the bag and thoroughly mix through until evenly coated.
Cauliflower pieces coated in egg and flour mixture.
  • Preheat: Preheat the air fryer to 400F and lightly spray the grates with cooking oil spray. (For oven instructions instead, see recipe card). 
  • Cook: Layer the cauliflower with a bit of space in between, then cook for 20-22 minutes. Adjust the cooking time if the size of your florets is smaller or larger.
  • Toss with sauce: Remove from the air fryer when done to your liking and toss with the buffalo sauce.
White dish with air fyer cauliflower bites and celery stalks.

Tips and Substitutions

  • Cauliflower: Pick out a cauliflower head that is firm, pale, and has no dark spots. You can store it in the fridge for 4-7 days before using it. 
  • Milk: We use dairy milk, but you can substitute it with an unsweetened dairy-free option. 
  • Flour: Gluten-free, whole wheat, or regular flour will work well. 
  • Allow the air fryer to fully come to temperature before you start cooking for the best results. 
  • Make sure to not overcrowd the air fryer or sheet pan, or else they can’t get crispy. If needed, cook the cauliflower in two batches.
Close up of air fryer cauliflower with buffalo sauce.

frequently asked questions

Is cauliflower good for you?

Cauliflower is packed with vitamins, fiber, and other nutrients. It’s low in carbs, which makes it the perfect substitute for rice, potatoes, or other starchy sides. Because of the high fiber content, it is also great for losing weight since it helps you feel full faster without the same amount of carbs as other foods. Overall, cauliflower is a great healthy vegetable option. 

Why is my cauliflower soggy?

If the cauliflower is too crowded in the pan, it will cause them to steam instead of getting crispy. Make sure to leave a little space between the florets while cooking. Another reason they may be soggy is that they sat too long in the sauce at the end. These are best served fresh. 

Is buffalo sauce vegan?

It totally depends on the brand you choose. Some buffalo sauces contain dairy, while others do not. Make sure to read the list of ingredients on the label to know if your sauce is vegan. 

How do I store leftover Air Fryer Buffalo Cauliflower Bites?

These are best served fresh, but if you have leftovers you can store them in the fridge for 2-3 days. Reheat in the air fryer or under the broiler in the oven to restore some of the crispiness. 

close up top view cauliflower bites

More healthy appetizers

top view buffalo cauliflower in a white dish

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Top view of buffalo cauliflower bites on a white dish.

Air Fryer Buffalo Cauliflower Bites

These Air Fryer Buffalo Cauliflower Bites are easy to make and insanely delicious! They’re the perfect savory appetizer or side dish for game day, parties, and holidays.
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Course: Appetizer, Side Dish, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Servings: 4 -6
Calories: 183kcal
Author: Rena

Ingredients

  • 1 medium cauliflower head
  • 2 large eggs
  • 2 tbsp milk
  • Kosher salt & ground pepper to taste
  • 2 tbsp gluten free or whole wheat flour
  • 1 tsp garlic powder
  • 1/4 cup Buffalo sauce No sugar buffalo sauce
  • 3 tbsp extra virgin olive oil or cooking oil spray

Instructions

  • Cut the cauliflower into 2.5 inch-large florets.
  • In a large bowl beat the eggs with milk, oil and a pinch of salt and pepper.
  • In a small bowl combine the seasonings with the flour.
  • Add the cauliflower into the beaten eggs and toss thoroughly to coat. Use your clean hands to mix; the pieces of cauliflower should be very well coated.
  • Transfer the cauliflower to a large ziploc bag. Add the flour-seasoning mix, seal the bag and thoroughly mix through until evenly coated.

Air Fryer Directions

  • Preheat the air fryer to 400F and lightly spray the grates with cooking oil spray.
  • Layer the cauliflower with a bit of space in between.
  • Cook for 20-22 minutes. Adjust the cooking time if the size of your florets is smaller or larger.
  • Remove from the air fryer when done to your liking and toss with the buffalo sauce.

Oven Directions

  • Preheat the oven to 400F and use a large non stick sheet pan (or 2 to ensure enough space) lightly greased/sprayed with some olive oil.
  • Evenly spread the cauliflower onto the pan, making sure you have enough space in between the pieces.
  • Bake for 30 minutes, flipping halfway. Adjust the cooking time if the size of your florets is smaller or larger.
  • Once the cauliflower is tender, drizzle the buffalo sauce over and gently stir. Return to the oven and bake for about 5 minutes more.

Notes

  • Cauliflower: Pick out a cauliflower head that is firm, pale, and has no dark spots. You can store it in the fridge for 4-7 days before using it. 
  • Milk: We use dairy milk, but you can substitute it with an unsweetened dairy-free option. 
  • Flour: Gluten-free, whole wheat, or regular flour will work well. 
  • Allow the air fryer to fully come to temperature before you start cooking for the best results. 
  • Make sure to not overcrowd the air fryer or sheet pan, or else they can’t get crispy. If needed, cook the cauliflower in two batches.
  • To make this vegan, you can skip the egg and use an egg wash substitute along with dairy-free milk. Also, make sure you are using a vegan-friendly buffalo sauce.
  • Storage: These are best served fresh, but if you have leftovers you can store them in the fridge for 2-3 days. Reheat in the air fryer or under the broiler in the oven to restore some of the crispiness.

Nutrition

Serving: 1cup | Calories: 183kcal | Carbohydrates: 11g | Protein: 7g | Fat: 14g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 542mg | Potassium: 484mg | Fiber: 3g | Sugar: 3g | Vitamin A: 147IU | Vitamin C: 69mg | Calcium: 57mg | Iron: 1mg
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