This Heart Healthy Air Fryer Buffalo Cauliflower is the perfect spicy snack or appetizer! Coated in zesty buffalo sauce, each crispy bite is full of bold flavor without any extra calories or fat. Ready in just 25 minutes, this easy recipe is a great addition to your collection of heart healthy appetizers.
Don't have an air fryer? You can easily make Buffalo Cauliflower in your oven!
Looking for more heart-healthy meals to make in the air fryer? Check out our full roundup of heart healthy air fryer recipes for more quick and tasty dishes that fit your healthy lifestyle.
This Buffalo Cauliflower recipe is heart-healthy because it relies on the air fryer for crispiness, using minimal butter and oil. By avoiding deep-frying and heavy breadings, it keeps calories, saturated fat, and sodium low while delivering the bold, spicy flavor you love. It's a satisfying appetizer packed with vegetables, not empty carbs.
The key is to avoid excess moisture. Pat the cauliflower florets completely dry after washing. Don't overcrowd the air fryer basket, as this steams the cauliflower instead of crisping it. Cook in a single layer, in batches if needed, at a high temperature (400°F).
Yes, it can be. This version is low in calories and fat and high in fiber, which can help you feel full. As a vegetable-based dish, it's a much lighter alternative to traditional buffalo wings.
Our healthy air-fried version contains just 35 calories per 1/2 cup serving. The calorie count can vary significantly in other recipes, especially if they are deep-fried or include heavy breading and sugary sauces.
Cauliflower is a cruciferous vegetable that contains antioxidants and anti-inflammatory compounds. Including it as part of a balanced diet can contribute to overall health and help reduce inflammation.
Air Fryer Vegetables
Healthy Appetizers & Snacks
Recipe yields 8 servings
Preheat air fryer to 400°F.
In a large bowl, toss the cauliflower florets with the hot sauce, butter and black pepper.
Place in a single layer in the air fryer and cook for 14 minutes, tossing halfway through. Transfer the cauliflower to a serving bowl and, if desired, serve with ¼-cup reduced-fat blue cheese dressing or reduced-fat ranch dressing for dipping (Note: if served with either dressing, the quantities of the nutrition facts will increase making this recipe ineligible for certain diets).