Air Fryer Buffalo Cauliflower

Air Fryer Buffalo Cauliflower Recipe

Buffalo Cauliflower has taken the culinary world by storm, and it’s easy to see why. This plant-based dish delivers all the bold flavors and satisfying crunch of buffalo wings but without the meat. Cauliflower, with its mild flavor and hearty texture, is the ideal vegetable to soak up that spicy buffalo sauce. And with the convenience of an air fryer, you can achieve that perfect crispiness in a fraction of the time and with a lot less oil.

Ingredients Needed for Air Fryer Buffalo Cauliflower

The ingredients for this recipe are simple, but each one plays a crucial role in delivering that iconic buffalo flavor.

Fresh vs. Frozen Cauliflower

While fresh cauliflower is preferred for this recipe, you can use frozen if necessary. Just be sure to thaw and thoroughly pat the florets dry to avoid excess moisture, which can prevent them from crisping up in the air fryer.

Key Ingredients for the Buffalo Sauce

Cauliflower: 1 large head, cut into bite-sized florets
Buffalo Sauce: ½ cup of your favorite brand or homemade
Olive Oil: 2 tablespoons
Garlic Powder: 1 teaspoon
Onion Powder: 1 teaspoon
Paprika: 1 teaspoon
Salt and Pepper: To taste

Health Benefits of Cauliflower

Cauliflower is more than just a versatile vegetable; it’s a nutritional powerhouse.

Nutritional Value

Cauliflower is low in calories, with only about 25 calories per cup, yet it’s packed with vitamins, minerals, and fiber. It’s an excellent source of vitamin C, vitamin K, and folate. Additionally, cauliflower is rich in antioxidants that help protect against inflammation and chronic diseases.

A Low-Calorie Alternative to Chicken Wings

Compared to traditional buffalo wings, which are often deep-fried and high in fat, buffalo cauliflower offers a lighter option that doesn’t skimp on flavor. This makes it a great choice for those looking to enjoy a tasty snack without the guilt.

How to Choose the Best Cauliflower

Selecting the right cauliflower is key to ensuring your dish turns out perfectly.

Freshness Indicators

Look for cauliflower heads that are firm, with tightly packed florets. The leaves should be vibrant and green, and the head should be free from brown spots or blemishes.

Organic vs. Non-Organic Cauliflower

While both organic and non-organic cauliflower can be used, organic is often preferred by those looking to avoid pesticides. However, non-organic cauliflower is still a nutritious option.

Preparing the Cauliflower

Properly preparing your cauliflower will make a big difference in the final result.

Cutting Cauliflower into Florets

Start by removing the leaves and cutting the cauliflower head into bite-sized florets. Try to keep the florets uniform in size to ensure even cooking.

Tips for Even Coating

To get that crispy coating, it’s important to coat the cauliflower evenly with olive oil and seasonings. Toss the florets in a large bowl, making sure each piece is well coated.

Making the Buffalo Sauce

The buffalo sauce is what gives this dish its signature kick. Here’s how to make it.

Ingredients for the Sauce

Buffalo Sauce: Store-bought or homemade
Butter: 2 tablespoons, melted (optional for a richer flavor)
Honey: 1 tablespoon (optional for a hint of sweetness)

Adjusting the Spice Level

If you prefer a milder version, you can reduce the amount of buffalo sauce or mix in a bit of honey or extra butter to tame the heat. Conversely, for those who love the spice, a dash of hot sauce can kick things up a notch.

Cooking Cauliflower in the Air Fryer

The air fryer is the star of this recipe, delivering crispy cauliflower without the need for deep frying.

Step-by-Step Cooking Instructions

Preheat the Air Fryer: Set your air fryer to 400°F (200°C) and let it preheat for a few minutes.
Coat the Cauliflower: In a large bowl, toss the cauliflower florets with olive oil, garlic powder, onion powder, paprika, salt, and pepper.
Air Fry the Cauliflower: Arrange the florets in a single layer in the air fryer basket. Cook for 15-20 minutes, shaking the basket halfway through to ensure even cooking.
Toss with Buffalo Sauce: Once the cauliflower is crispy and golden, transfer it to a bowl and toss it with the buffalo sauce until evenly coated.