Crispy, spicy air-fried buffalo cauliflower served with a cool, creamy Greek yogurt ranch—an easy, WW-friendly, low-carb appetizer or snack without deep frying.
Recipe Card
Servings & Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 17–19 minutes
- Total Time: 30 minutes
Dietary Badges
- WW-Friendly
- Low-Carb
- Gluten-Free
- Vegetarian
Ingredients
Buffalo Cauliflower Wings
- ⅓ cup fine almond flour
- 2 tablespoons finely grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon sea salt
- ½ cup water
- 1 large head cauliflower, cut into bite-size florets
- Sugar-free buffalo sauce, for brushing
Homemade Greek Yogurt Ranch
- ¾ cup fat-free plain Greek yogurt
- 1–2 tablespoons skim milk or unsweetened almond milk (to thin)
- 1 teaspoon dried dill
- 1 teaspoon dried parsley
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried chives (optional)
- 1 teaspoon lemon juice or white vinegar
- Salt and freshly ground black pepper, to taste
Instructions
Air Fryer Buffalo Cauliflower
- Preheat air fryer to 380°F (193°C).
- In a large bowl, whisk almond flour, Parmesan, garlic powder, onion powder, paprika, salt, and water until smooth.
- Add cauliflower florets and toss to coat evenly, allowing excess batter to drip off.
- Arrange florets in a single layer in the air fryer basket.
- Air fry for 10–12 minutes, shaking or flipping halfway through.
- Lightly brush each floret with buffalo sauce.
- Return to air fryer and cook 5–7 minutes more until crispy and caramelized.
Greek Yogurt Ranch
- In a small bowl, whisk all ranch ingredients until smooth and creamy.
- Refrigerate for 15–30 minutes to allow flavors to meld.
- Serve cauliflower hot with chilled ranch on the side.
Additional Notes
- Cook cauliflower in batches to prevent steaming.
- Brushing the buffalo sauce instead of tossing preserves crispness.
- Naturally gluten-free and vegetarian.
- Ingredient substitutions and variations are provided below.
Brief Introduction
This air fryer buffalo cauliflower is everything you want from classic buffalo wings—heat, crunch, and bold flavor—without deep frying or heavy ingredients. Paired with a homemade Greek yogurt ranch, it’s a lighter, WW-friendly option perfect for game day, snacking, or a meatless dinner side. It’s quick, satisfying, and surprisingly addictive.
Step-by-Step Cooking Guide (Detailed)
Batter & Coating
Whisking the batter until smooth ensures even coverage. The almond flour and Parmesan combination creates a light, crisp coating without breadcrumbs.
Tip: If the batter thickens while sitting, add 1–2 tablespoons of water to loosen it.
First Air Fry
The initial cook sets the coating and removes moisture from the cauliflower. Shaking halfway prevents sticking and promotes even browning.
Sauce & Final Crisp
Brushing the buffalo sauce instead of tossing keeps the coating intact and allows the sauce to caramelize without making the florets soggy.
Greek Yogurt Ranch
Allowing the ranch to chill improves texture and flavor as the dried herbs rehydrate.
Ingredient Details & Substitution Tips
Ingredient Explanations
- Almond Flour: Keeps carbs low while providing crisp texture.
- Parmesan Cheese: Enhances browning and adds savory depth.
- Greek Yogurt: High-protein alternative to mayo-based ranch dressings.
Quality & Selection Tips
- Choose a firm cauliflower with tight florets for best texture.
- Use finely grated Parmesan for smoother batter consistency.
Substitutions
- Almond flour → finely ground oat flour (higher carbs).
- Parmesan → nutritional yeast for dairy-free version.
- Dried herbs → use 3× fresh herbs if available.
Equipment Alternatives
- No air fryer: Bake at 425°F (220°C) for 25–30 minutes, flipping halfway.
Recipe Variations & Serving Suggestions
Flavor Variations
- BBQ Cauliflower: Replace buffalo sauce with sugar-free BBQ sauce.
- Extra Spicy: Add ¼ teaspoon cayenne to the batter.
- Garlic Buffalo: Mix ½ teaspoon garlic powder into the buffalo sauce.
Dietary Variations
- Dairy-Free: Use dairy-free Parmesan and omit cheese from batter.
- Keto: Keep sauce sugar-free and portion controlled.
Serving & Presentation
- Serve with celery, cucumber sticks, or a fresh side salad.
- Garnish ranch with cracked black pepper or fresh herbs.
Storage & Make-Ahead Information
Storage
- Store cooked cauliflower in an airtight container for up to 3 days.
- Ranch dressing keeps refrigerated for 4–5 days.
Reheating
- Reheat cauliflower in air fryer at 375°F for 4–6 minutes.
- Stir ranch well before serving.
Make-Ahead Tips
- Ranch can be made up to 2 days in advance.
- Batter can be mixed several hours ahead and refrigerated.
Shelf Life Notes
- Cauliflower is crispiest fresh but reheats well in the air fryer.
Nutrition Facts (Estimated Per Serving)
- Calories: ~160 kcal
- Protein: ~9 g
- Fat: ~6 g
- Carbohydrates: ~10 g
- Fiber: ~3 g
- Net Carbs: ~7 g
- WW Points: 2–3 points (depending on sauce)
Dietary Highlights
- Low-Carb
- High-Protein Dip
Allergen Information
- Contains dairy and tree nuts (almond flour).
Frequently Asked Questions (FAQs)
Q: Why isn’t my cauliflower crispy?
A: Overcrowding or excess batter causes steaming. Cook in batches and let batter drip off.
Q: Can I make the ranch thicker or thinner?
A: Add more yogurt to thicken or more milk to thin.
Q: Can I freeze this recipe?
A: Freezing is not recommended; cauliflower softens after thawing.
Q: Can I use store-bought ranch seasoning?
A: Yes, but check sodium and WW points.
Optional Personal Notes
This recipe was refined after testing multiple coatings. Brushing the sauce instead of tossing was the key change that delivered crisp texture without sacrificing flavor.
Reader Interaction & Call-to-Action
Try this air fryer buffalo cauliflower and share your favorite sauce variation in the comments. Leave a rating, ask questions, or pass this recipe along to someone looking for a lighter buffalo-style snack.
