Quick & Healthy Recipe: Cauliflower Buffalo Wings

5 min. read
Quick & Healthy Recipe: Cauliflower Buffalo Wings
BY Virgin Active South Africa
Posted On 18 March, 2024

Enjoy this quick and healthy recipe that’s sticky and spicy and finger-licking good! Ditch deep-frying for an air-fryer and make your own hot sauce, with a touch of cinnamon for sweetness. Warning! Watching your favourite sports game will be taken to the next level.

Here’s the recipe:

Serves 4-6

Sticky sauce:

  • 1/2 cup (125ml) homemade hot sauce (see recipe right)
  • 1/4 cup (60ml) butter
  • 1 Tbsp (15ml) brown sugar (use unprocessed or coconut sugar)
  • 4 tsp (20ml) Worcestershire sauce
  • 2 tsp (10ml) smoked paprika
  • 1 stick cinnamon

Cauli wings:

  • 1 cup (250ml) flour (wholewheat or cake)
  • 1/2 punnet (10g) parsley or coriander, chopped
  • 1 tsp (5ml) ground cumin
  • 2 tsp (10ml) paprika
  • Pinch chilli flakes or cayenne pepper
  • 1/2 cup (125ml) panko crumbs (or regular breadcrumbs)
  • Salt and pepper
  • 1 cup (250ml) milk
  • 3/4 cup (180ml) plain double-cream yoghurt
  • 2 heads (300g each) cauliflower, broken into florets
  • Olive oil, for drizzling

For serving:
Cucumber and celery sticks, plain yoghurt, fresh coriander and lime wedges


  • Combine the sauce ingredients in a pot and simmer for 5 minutes, until butter has melted. Whisk well, season to taste then set aside, keeping it warm.
  • Combine flour, herbs, spices, breadcrumbs and seasoning in a bowl. Whisk milk and yoghurt together in a separate bowl. Dip half the cauliflower in milk mixture, shake off excess and toss in flour mixture to coat evenly. Place in a single layer in an air-fryer basket, season and drizzle with oil.
  • Cook on fry setting for 18 minutes or until crispy, turning cauliflower halfway. Set aside and keep hot. Repeat with the remaining cauliflower.
  • No air-fryer? No problem! Bake the cauliflower at 220°C for 20 minutes, flip and bake for another 10 minutes.
  • Toss hot cauliflower ‘wings’ in sticky sauce. Serve immediately, with cucumber and celery sticks, coriander and lime wedges, and yoghurt for dipping.

This delightful recipe is perfect as a starter or a snack and is bound to put a smile on your and your guest’s faces, happy air-fryer-ing! Enjoy many other tasty and healthy recipes. Try these easy-to-make, quick and healthy recipes here.