RecipeCauliflower Buffalo “Wings”

Nutrition Facts
Amount per Serving
  • Calories: 80
  • Protein: 3 g
  • Total Fat: 1 g
    • Saturated Fat: 0.5 g
    • Unsaturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 15 g
  • Dietary Fiber: 2 g
    • Natural Sugar: 1 g
    • Added Sugar: 0g
  • Sodium: 200 mg

I love this clever version of Buffalo “wings”—it’s made with nutrient-rich cauliflower, so you get the fiery kick of traditional wings with countless health perks. Use your favorite hot sauce and consider serving with my Bleu Cheese Dip on the side. These delish bites are tender on the inside and crispy on the outside, it’s pure #cauliflowerlove.

  • Prep time
  • Total Time
This recipe makes 4 Servings
  • • ½ cup flour*
  • • 1 teaspoon garlic powder
  • • ½ cup water
  • • 1 head of cauliflower, chopped into bite-sized pieces
  • • ½ cup hot sauce
  • • 1 teaspoon butter

* Can substitute for almond flour if gluten-free.


Preheat oven to 450˚.  Coat a baking sheet with nonstick oil spray and set aside.

In mixing bowl, combine the flour, garlic powder and water. Whisk until smooth. Toss in the cauliflower pieces and coat thoroughly.

Place the battered cauliflower pieces in a single layer on the prepared baking sheet and roast for 20 minutes, turning the pieces halfway through.

A few minutes before the cauliflower is done, pour the hot sauce and butter into a large skillet and melt over medium-low heat.

When the cauliflower is done, toss it into the skillet with hot sauce mixture, stirring to thoroughly coat it.

Place the cauliflower back on the baking sheet in single layer and roast for an additional 25 minutes until it becomes crispy.


Watch my talented teammate Oliver whip ’em up!


Try my Blazin’ Buffalo Chicken Dip.