Buffalo Cauliflower Steak Recipe delivers smoky edges, a tender bite, and bold hot sauce heat balanced with cool ranch. It suits game-day snacking, meatless dinners, or flexitarian nights, and you can finish it in about 45 minutes total. I make a batch whenever my Midwest neighbors start a tailgate and the scent gets competitive.
Why You Should Try This Buffalo Cauliflower Steak Recipe
You get all the spicy tang of buffalo wings with a veggie center that holds up like a steak. Thick-cut cauliflower turns golden and crisp at the edges while staying tender inside. The sauce clings, the ranch cools things down, and every bite feels like a serious win.
You can roast it in the oven or run it in the air fryer. The method uses pantry staples, minimal cleanup, and easy swaps for dairy-free or gluten-free eaters. It works as a main, a side, or a pile-it-high sandwich filling.
“This hit every buffalo craving without any chicken. The edges charred perfectly, the inside stayed tender, and the heat-to-cool ratio tasted spot on.”
Ingredients You’ll Need
- 2 large heads cauliflower, leaves trimmed, cores intact for slicing
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon kosher salt, plus more to taste
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 tablespoon cornstarch, optional for extra crisp edges
Buffalo sauce
- 1/2 cup hot sauce (Frank’s RedHot Original brings classic flavor)
- 3 tablespoons melted unsalted butter or vegan butter
- 1 teaspoon apple cider vinegar
- 1 to 2 teaspoons maple syrup or honey for balance
- 1/2 teaspoon onion powder
- Pinch of cayenne, optional for extra heat
For serving
- Ranch or blue cheese dressing (bottled works great, or use Greek yogurt ranch for a lighter option)
- Sliced green onions, parsley, or chives
- Celery and carrot sticks
- Extra hot sauce for drizzling
Equipment
- Large sheet pan and a wire rack, or an air fryer basket
- Parchment paper for easier cleanup
- Chef’s knife and cutting board
- Heatproof bowl for the sauce
- Silicone brush or spoon for saucing
Substitutions and notes
- Dairy-free: use vegan butter and dairy-free ranch.
- Gluten-free: the recipe reads gluten-free as written. Skip any breaded sides.
- Heat level: use mild hot sauce or cut with more butter if you want less spice.
- Pantry shortcut: bottled buffalo sauce works, though homemade gives better balance.
How to Make Buffalo Cauliflower Steak
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
- Heat the oven to 425°F or set the air fryer to 400°F. Line a sheet pan with parchment and set a wire rack on top if you have one.
- Trim only the outer leaves. Slice each cauliflower head top to bottom into 1 to 1.5 inch steaks, keeping the core attached so the slabs hold together. Save loose florets for roasting on the side.
- Stir the buffalo sauce: whisk hot sauce, melted butter, vinegar, maple or honey, onion powder, and cayenne.
- Pat the steaks dry. Brush both sides with oil, then season with salt, pepper, garlic powder, smoked paprika, and a light dusting of cornstarch if you want extra crunch.
- For oven: arrange steaks on the rack or pan with space between pieces. Roast 12 to 15 minutes until the bottoms turn golden.
- For air fryer: cook 8 minutes, then check and continue as needed until the undersides show color.
- Flip the steaks. Cook 8 to 10 more minutes in the oven or 5 to 7 minutes in the air fryer until the centers feel tender when pierced.
- Brush the steaks generously with buffalo sauce on both sides. Return to heat for 3 to 5 minutes to set the sauce and caramelize the edges.
- For extra char, switch the oven to broil for 1 to 2 minutes. Watch closely so you do not scorch the sauce.
- Toss any extra florets with a spoonful of sauce and roast them alongside for bonus bites.
- Rest the steaks 3 minutes. Plate with ranch or blue cheese, shower with herbs, and add celery and carrots.
Tips & Tricks
You can pull off steak-level texture with a few small moves that make a big difference.
- Pick hefty cauliflower heads, about 2 to 2.5 pounds each, for wide, stable slabs.
- Cut straight through the core so each steak stays intact.
- Use a wire rack over the sheet pan so heat circulates and the bottoms crisp.
- Season the steaks before saucing. Sauce near the end so it does not burn.
- Brush lightly with oil and dust with a little cornstarch for crisp edges.
- Want milder heat? Swap half the hot sauce for tomato sauce or add more butter.
- Dairy-free version shines with vegan butter and dairy-free ranch.
- Reheat leftovers in an air fryer at 375°F for 5 to 7 minutes to revive the edge.
What to Serve with Buffalo Cauliflower Steak
Game-day energy or cozy dinner vibes both work here, so mix and match sides you love.
- Celery and carrot sticks with ranch or blue cheese
- Crisp slaw with lime and cilantro
- Wedge salad with tomatoes and chives
- Garlic bread or toasted brioche buns for sandwich-style plating
- Quinoa or brown rice bowls with avocado and pickled onions
- Sweet potato fries or roasted potatoes
Make-Ahead and Storage
- Make-ahead: slice the cauliflower up to 24 hours in advance and store it in a sealed container. Mix the buffalo sauce and chill it separately.
- Fridge: store cooked steaks in an airtight container for 3 to 4 days.
- Freezer: freeze on a sheet pan until firm, then bag for up to 2 months. Texture softens a bit after thawing, but the flavor still hits.
- Reheat: air fryer at 375°F for 5 to 7 minutes or oven at 425°F for 8 to 10 minutes. Microwave in short bursts if you only need warm, not crisp.
Nutrition Information
Per steak, about 1 of 6 from two heads, with sauce and light ranch drizzle:
- Calories: 220
- Protein: 6 g
- Carbs: 17 g
- Fiber: 5 g
- Total Fat: 15 g
- Saturated Fat: 6 g
- Sodium: 980 mg
- Sugar: 5 g
Buffalo Cauliflower Steak Recipe
Buffalo Cauliflower Steak is a bold, spicy vegetarian main dish featuring thick cauliflower slices roasted and coated in tangy buffalo sauce.
Ingredients
Instructions
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Remove the outer leaves and trim the stem of the cauliflower, keeping the core intact.
- Cut the cauliflower into 3/4-inch to 1-inch thick steaks. Reserve the small florets for another use.
- Brush both sides of the cauliflower steaks with olive oil. Sprinkle with garlic powder, smoked paprika, salt, and black pepper.
- Place the steaks on the prepared baking sheet and roast for 20 minutes, flipping halfway through.
- While roasting, mix buffalo sauce and melted butter in a small bowl.
- Remove the steaks from the oven and brush generously with the buffalo sauce mixture on both sides.
- Return to the oven and roast for an additional 10 minutes, or until golden and tender.
- Garnish with chopped parsley if desired. Serve immediately with your favorite dipping sauce.
Notes
For extra crispiness, broil the steaks for 2 minutes at the end. Pair with ranch or blue cheese dressing. Adjust buffalo sauce heat to taste. Use vegan butter for a dairy-free option.