⏱ 60 min total

Baked Buffalo Cauliflower Wings

Name: Baked Buffalo Cauliflower Wings
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ head medium Cauliflower; ⅛ cup Almond milk; ⅛ cup Water; ¼ cup All-purpose flour; ½ tsp Garlic powder; ¼ tsp, ground Cumin seed; ¼ tsp Paprika; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Butter; 4 tbsp Hot sauce; 1 tbsp Blue cheese dressing; 1 tbsp Ranch dressing

Per 1 serving · 332 g · 13 ingredients

Calories

335

17%
of a 2,000 cal day

Protein
7.4g
9% of calories
Carbs
37g
42% of calories
Fat
19g
49% of calories

Portion

At a glance

One serving of Baked Buffalo Cauliflower Wings (332 g) has 335 calories, with 7.4 g of protein, 37 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (49% of calories). It is high in Vitamin C (127% DV), Vitamin K (47% DV) and Vitamin B6 (31% DV). Keep an eye on sodium and saturated fat, which provide 81% and 22% of the daily value.

Per 100 g

101cal

low energy density

Protein per 100 cal

2.2g

Net carbs

32g

carbs minus fiber

Fiber

4.5g

5 g sugar

High in

20%+ of the daily value

Vitamin C127%
Vitamin K47%
Vitamin B631%
Folate (B9)24%
Pantothenic acid26%
Iron25%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin E10%
Thiamine11%
Riboflavin (B2)10%
Choline14%
Potassium14%

Watch

20%+ of the daily value

Sodium81%
Saturated fat22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 50 min

1
Preheat the oven to 425°F. Line one or two baking sheets with parchment or grease well.
2
Chop the cauliflower into bite-size florets and rinse, then pat very dry.
3
In a medium bowl, whisk together the almond milk, water, flour, garlic powder, cumin, paprika, salt, and pepper to form a thick, pourable batter that clings to florets.
4
Coat the florets in the batter, letting excess drip off, and arrange on the prepared sheet in a single layer without crowding.
5
Bake until lightly golden and set, 20–25 minutes, flipping the florets halfway through.
6
Meanwhile, melt the butter in a small saucepan over low heat. Stir in the hot sauce until smooth, then remove from heat.
7
Transfer the baked florets to a large bowl, toss with the buffalo sauce to coat, return to the sheet, and bake until edges are crisp, 20–25 minutes.
8
Serve hot with ranch and blue cheese dressings for dipping.

Vitamins & minerals

Amounts for 1 serving (332 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	47 μg	5%
Vitamin C	114 mg	127%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	10%
Vitamin K	57 μg	47%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	9%
Vitamin B6	0.4 mg	31%
Folate (B9)	98 μg	24%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	26%
Choline	78 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	2 mg	25%
Potassium	646 mg	14%
Magnesium	39 mg	9%
Phosphorus	156 mg	22%
Zinc	1 mg	8%
Copper	0.1 mg	11%
Manganese	0.5 mg	22%
Selenium	13 μg	23%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	7 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	204 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0.2 g	—
Leucine	0.4 g	—
Lycopene	0.2 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	8 g	—
Proline	0.5 g	—
Retinol	28 μg	—
Serine	0.3 g	—
Starch	0.1 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	1 g	—
Total omega 6	3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 335 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

64min
Walking (3.5 mph)
40min
Cycling (moderate)
28min
Running (6 mph)
47min
Swimming laps

Common questions

How many calories are in Baked Buffalo Cauliflower Wings?

One serving of Baked Buffalo Cauliflower Wings (1 serving) has 335 calories, which works out to 101 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Baked Buffalo Cauliflower Wings high in protein?

Not especially. It has 7.4 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Baked Buffalo Cauliflower Wings keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Buffalo Cauliflower Wings?

1859 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Baked Buffalo Cauliflower Wings?

5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (332 g)

Calories335

% Daily Value*

Total fat 19g	24%
Saturated fat 4.3g	22%
Trans fat 0.4g
Cholesterol 16mg	5%
Sodium 1,859mg	81%
Total carbohydrate 37g	13%
Dietary fiber 4.5g	16%
Total sugars 5g
Protein 7.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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