Buffalo Cauliflower ‘Wings’

Cauliflower is officially one of the most versatile veggies! From cauliflower mashed potatoes to pizza crust to… you guessed it — WINGS! My sister made these for NYE awhile back and I’m pretty sure I ate the majority. 🙂 Compared to your traditional buffalo wings, this version slashes the calories and fat.

[A medium-sized order of B-Dubs traditional wings will run you 1,000 calories and 57 grams of fat—that’s without any sauces, seasonings or blue cheese dip. One serving of cauliflower wings contains just 120 calories and less than 5 grams of fat.]

Any time you can include more plants in your diet, you’re doing yourself a favor. For instance, cruciferous veggies (like cauliflower) have a component called sulforaphane, which has numerous health benefits – including being an anticancer agent.

Nutrition facts aside, these ‘wings’ taste delicious!

Print Recipe

Buffalo Cauliflower 'Wings'

Prep Time

15 minutes

Cook Time

30 minutes

Servings

servings

Ingredients

• 1 cup flour all-purpose, or bread flour works really well also
• 1 cup water
• 1 tsp garlic powder
• 1 tsp salt
• 1 large head cauliflower cut into bite-sized florets
• 1/2 cup hot sauce I love Frank's RedHot® Original Cayenne Pepper Sauce or Valentina Mexican Hot Sauce
• 3 T butter melted

Prep Time 15 minutes Cook Time 30 minutes Servings servings Ingredients 1 cup flour all-purpose, or bread flour works really well also 1 cup water 1 tsp garlic powder 1 tsp salt 1 large head cauliflower cut into bite-sized florets 1/2 cup hot sauce I love Frank's RedHot® Original Cayenne Pepper Sauce or Valentina Mexican Hot Sauce 3 T butter melted

Instructions

1. Preheat oven to 450°F.
2. Combine flour, water, garlic powder and salt in large bowl and stir until smooth. Add cauliflower and stir gently until florets are evenly coated with batter.
3. Arrange cauliflower in a single layer on lightly oiled, large baking sheet. Bake 20 minutes or until golden.
4. In a large bowl, combine hot sauce and melted butter. Add cauliflower and toss gently until cauliflower is evenly coated.
5. Bake 10 minutes or until cauliflower begins to crisp, rearranging florets occasionally, if needed. Serve with celery sticks and dressing of your choice.

Recipe Notes

This is a vegan recipe if you opt for a vegan butter, like I did. I used this one: Earth Balance Soy-Free Buttery Spread.

I’ve been meaning to share this recipe for awhile. Let me know if you give it a try!

xo,
Kacie