Cauliflower Buffalo “Wings”

January 21st, 2014


I am always looking for fun new foods to share with my friends.  I should say fun, new HEALTHY foods.  My good friend is hosting a Superbowl party this year and I have been trying to figure out what to make.  Buffalo chicken wings are a staple at most Superbowl parties…they are also battered, deep fried, covered in sauce and totally UNhealthy.  I wanted to see if I could make something that captures all of the flavor without any of the deep fried guilt….I think I found just the thing.  I know, cauliflower “wings” sounds crazy, but they are actually delicious (and were even approved by my husband!).  So give them a try, I promise you will not be disappointed!


Cauliflower Buffalo “Wings”

1 head cauliflower

2/3 cup milk (I used fat free organic milk, but almond milk would work too)

2/3 cup whole wheat pastry flour (or fine almond flour)

2 tsp garlic powder

1 cup buffalo sauce (I chose mild, but you could use hot too!)

1 ounce of blue cheese crumbles (optional)


Preheat the oven to 450 degrees Fahrenheit.

Cut the cauliflower into bite-sized pieces. In a mixing bowl, combine the milk, flour, and garlic powder and set aside for a few minutes to thicken.

Toss the cauliflower pieces in the milk mixture, shake off the excess batter and place on a baking sheet covered with parchment paper.

Place in the oven and bake for 20 minutes.

Remove the cauliflower from the oven; place it in a large mixing bowl and toss with the buffalo sauce.  Place the florets back on the baking sheet and return to the oven for another 10-12 minutes.

Serve sprinkled with blue cheese.

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