Buffalo Cauliflower Wings

By Dani Rodriguez-Brindicci, MS, RDN
Clinical Dietitian Nutritionist

Buffalo Cauliflower Wings are a spicy appetizer that would be perfect for game day! If you haven’t tried Buffalo cauliflower wings yet, you need to give them a try! This secretly healthy recipe is so good, no one will even miss chicken wings!

Why These Cauliflower Hot Wings Work:

· They’re tender and soft on the inside, while being crispy on the outside.

· Cauliflower is extremely versatile and can be used instead of chicken for these alternative “wings.” Cauliflower doesn’t have a very strong taste by itself.

· The Buffalo sauce gives these cauliflower wings a hearty and tangy taste.

· The Sriracha sauce adds some nice spiciness.

· They can easily be made gluten-free by substituting the all-purpose flour with chickpea flour.

· They’re healthier than chicken wings and contain less calories and fat.

Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 4 servings (1 cup each)
Calories: 116 kcals

Ingredients

1 medium head cauliflower

½ cup all-purpose flour (or chickpea flour)

Panko Breadcrumbs (omit for gluten-free version)

1-1 ½ cup (almond or soy) unsweetened-plain milk

1 teaspoon garlic powder

½ teaspoon paprika powder

½ teaspoon salt

¼ teaspoon black pepper

2 tablespoons butter melted

2/3 cup Buffalo hot sauce

Sriracha sauce (optional)

Instructions:

1. Preheat oven to 450 degrees, spray a large cookie sheet with cooking spray and set aside.
2. In a large bowl, whisk together flour, milk, garlic powder, paprika powder, salt, and pepper. Add cauliflower florets into batter so they’re completely coated.
3. Roll them in the panko breadcrumbs. Omit this step for a gluten-free version. However, they’re way crispier with the panko breadcrumb coating.
4. Spread evenly onto cookie sheet and place in the oven (or for even crispier wings try an Air Fryer!). Bake for 15 minutes, flipping once. Remove from the oven.
5. In a separate bowl, stir melted butter and buffalo sauce together. For an added kick, add a touch of Sriracha sauce. Add baked cauliflower and toss to coat. Spread evenly onto cookie sheet. Place back in the oven and bake for 25-30 minutes or until crispy, flipping once.
6. Remove from oven and let sit 10 minutes before serving.