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Shake n’ Bake Buffalo Cauliflower Wings

These shake n’ bake cauliflower wings are a one bag wonder! Healthy, delicious and with minimal clean-up, you’ll make them again and again.

These buffalo cauliflower wings are simple, delicious, and are the perfect appetizer for your next crowd, party, or gathering.

They literally only use one big plastic bag to make. If that doesn’t say easy clean up, what does?

When it comes down to it, I’m a lazy cook. I admire all of those cooks and bloggers out there who have time on their hands to make their own nut flours, almond milk, and other base ingredients, but here’s the deal – I’m not too proud.

I’m busy. I’m a mom, I’m a business owner, and my time is money. So is yours. Don’t make yourself nuts stressing over creating everything from scratch. Clean eating is hard enough – don’t make it harder for yourself.

That’s why I created this recipe. For me, but also for you. Because shake, bake, and you’re done.

What do you need to make buffalo cauliflower wings?

The ingredients for these “shake n’ bake” wings are kept minimal for a reason. Short on ingredients, but not on flavor!

A head of cauliflower, Frank’s (because the answer is always Frank’s), a little gluten-free breading/seasoning mixture, and an egg to make it stick is all you need to make these wings!

I use cassava flour because it’s the best way to get a crispy exterior. It crisps up nicely when you bake these, and doesn’t get soggy when you add the hot sauce.

I use Anthony’s cassava flour regularly. I like their brand, and their bags always have funny little things on them that make me giggle. Plus, the price is right for my budget.

If you’re feeling splurgy, I’ve heard great things about Otto’s cassava flour. Apparently it’s the Cadillac of cassava flour. Cadillac’s aren’t even really that nice. Why don’t we call it the Beemer or Mercedes Benz of cassava flours?

How do you make shake n’ bake wings?

Well – first you shake, then you bake! Literally. These cauliflower wings keep the dish load to an absolute minimum – as in, there are none other than the pan they’re cooked on.

Crack your egg into the bag, “scramble” it.

Toss in your wings, then shake to coat.

Toss in your breading, shake to coat again.

Dump out on a baking sheet lined with parchment paper and pop them in the oven!

How long do you bake buffalo cauliflower wings?

Well, to be quite honest, that’s going to depend a little bit on your oven, as well as how big you cut your cauliflower.

I recommend baking at 400° for 20-25 minutes. What you’re looking for is a golden brown exterior with crispy edges. If they still look “white” then they’re not done yet – give them a few more minutes.

You can also test them with a fork – if the cauliflower is tender, go ahead and pop the broiler on for a few minutes to crisp up the outside!

How do you serve buffalo cauliflower wings?

Well, for starters, they pair perfectly with my homemade ranch.

You can drizzle over the wings, or just serve it on the side for dunking. Add some celery and carrots, and your guests will be wowed!

With buffalo cauliflower wings this good, you’ll never miss the meat.

Shake n' Bake Buffalo Cauliflower Wings

Shake n' Bake Buffalo Cauliflower Wings

Yield: 6 people
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

These buffalo cauliflower wings are easy to make, healthy, and delicious! Make them for your next party and wow all your guests.


  • 1 head cauliflower
  • 1 large egg
  • 1/2 cup cassava flour
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/3 cup Frank's Red Hot hot sauce


  1. Preheat oven to 400°.
  2. Chop the head of cauliflower up into large florets.
  3. Crack the egg into a large Ziplock bag. Seal the bag, then "scramble" the egg with your hands.
  4. Open the bag and add the cauliflower florets. Seal the bag, then toss and shake to coat.
  5. Open the bag and sprinkle in the cassava flour, garlic powder, and salt. No need to premix - 'cause we're gonna shake n' bake!
  6. Seal the bag, and toss and shake again. Make sure all the cauliflower is well coated in the flour mixture.
  7. Open bag and dump out onto parchment lined baking sheet.
  8. Bake in preheated oven for 20-25 minutes until cauliflower is fork tender and outsides are crispy and brown.
  9. If extra crispiness is desired, turn the broiler on high for a few minutes before removing from oven!
  10. Drizzle with hot sauce, then toss gently so you don't remove the breading!
  11. Serve with celery, carrots, and a side of ranch dressing.
Nutrition Information:
Yield: 6 Serving Size: 6 people
Amount Per Serving: Calories: 74Saturated Fat: 1gCholesterol: 35mgSodium: 646mgCarbohydrates: 13gFiber: 2gSugar: 2gProtein: 3g
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