Buffalo Cauliflower Steak Recipe – Air Fryer Baked for Healthy Spicy Goodness

If you love the bold flavor of buffalo wings but want a healthier, plant-based alternative, Buffalo Cauliflower Steak is your answer. These thick cauliflower “steaks” are perfectly roasted in the air fryer, coated with a tangy, spicy buffalo sauce, and ready to serve as a main dish or hearty appetizer.

Cauliflower has a naturally mild flavor, making it the perfect canvas for bold sauces and spices. By air frying instead of deep frying, you get the crunch and caramelization without excess oil, keeping the recipe light and healthy.

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Why Air Frying Works Perfectly for Cauliflower Steaks

Air frying uses hot circulating air to cook the cauliflower evenly, giving the edges a crisp golden finish while keeping the interior tender. The buffalo sauce clings beautifully to the surface, ensuring every bite delivers that signature spicy kick.

Benefits include:

• Less oil than traditional roasting or frying
• Crispy texture without deep frying
• Quick cooking time (15–20 minutes)
• Easy cleanup

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Ingredients

• 1 large head of cauliflower
• Buffalo sauce (store-bought or homemade)
• Olive oil
• Garlic powder
• Smoked paprika
• Salt
• Black pepper
• Fresh parsley or green onions (optional garnish)

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Instructions

1. Preheat air fryer to 375°F (190°C).
2. Remove leaves and trim the cauliflower stem. Slice the cauliflower into ¾–1 inch thick “steaks.”
3. Brush or drizzle cauliflower steaks with olive oil. Season with garlic powder, smoked paprika, salt, and pepper.
4. Place cauliflower steaks in the air fryer basket in a single layer (may need to cook in batches).
5. Air fry for 12–15 minutes, flipping halfway, until edges are golden and slightly crisp.
6. Brush buffalo sauce generously on each steak. Air fry for an additional 2–3 minutes to set the sauce.
7. Remove from air fryer, garnish with chopped parsley or green onions, and serve warm with dipping sauce if desired.

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Flavor and Texture Notes

The air fryer creates a cauliflower steak with a caramelized exterior and tender interior. The buffalo sauce adds tang, spice, and a subtle richness that balances the mild cauliflower flavor perfectly.

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Serving Suggestions

• Serve with creamy vegan ranch or blue cheese dip
• Pair with roasted sweet potatoes or quinoa for a full meal
• Include in a grain bowl with greens and avocado
• Perfect for a vegan or vegetarian appetizer at parties

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Tips for Perfect Buffalo Cauliflower Steaks

• Use a sharp knife for clean slices to prevent crumbling
• Don’t overcrowd the air fryer basket to ensure even cooking
• Adjust buffalo sauce quantity to taste: mild, medium, or extra spicy
• Press down lightly on cauliflower steaks for more even browning

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Variations

• Add smoked paprika or cayenne to the buffalo sauce for extra heat
• Coat with a light flour or cornstarch mix for crunchier edges
• Use a honey mustard glaze instead of buffalo for a milder flavor
• Serve as a topping on salads or grain bowls for a spicy punch

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Nutritional Benefits

Cauliflower is high in:

• Vitamin C and K
• Fiber
• Low-calorie content, making it great for weight management
• Antioxidants that support health

Air frying ensures you enjoy all the flavor and texture without unnecessary oil or calories.

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Fun Fact

Buffalo cauliflower has become a favorite vegan alternative to chicken wings in restaurants and home kitchens alike. The popularity of this dish proves that plant-based doesn’t mean compromising on bold flavor or fun presentation.

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Final Thoughts

Buffalo Cauliflower Steaks in the air fryer are an easy, healthy, and flavorful way to enjoy spicy comfort food. Whether as a main dish, a party appetizer, or a side, this recipe delivers crunch, heat, and satisfaction in every bite.