Healthy Buffalo Cauliflower Wings Recipe

 
Craving wings, but want to save money? Need a new recipe to make for a party? Looking for a “healthier” alternative to take out?
 
This Healthy Buffalo Cauliflower Wings Recipe is a faux hot wing recipe. Great for vegetarians or for the sake of making cauliflower “hot wings” (Bragging rights anyone?).
 
This recipe is baked, points for healthy? I thought so too! Be sure to check out our Baked Zucchini Fries Recipe or this Healthy Cooking Cookbook!

 
 **There’s a printable version of this recipe at the very end of this post.***

 
Here is what you will need:

1 head of fresh cauliflower, florets pulled from root (rinsed and dried)

1 cup of flour

½ c water

½ cup of milk

1 teaspoon of salt

1 teaspoon of cumin

1 teaspoon of oregano

1 teaspoon of garlic powder

½ teaspoon of black pepper

½ teaspoon of onion powder

2 tablespoons of butter, melted

4 tablespoons of hot sauce (more or less according to preference)

Here is what you will do:

Preheat oven to 425 degrees Fahrenheit.

In a large bowl, bring together the flour, spices, milk and water. Whisk until well combined.

Dip each cauliflower floret into the flour mixture. Tap floret so excess comes off.

In a well-greased baking pan, add all of the cauliflower florets dipped in mixture.

Bake for 12 minutes, then flip over florets and bake for an additional 12 minutes.

In a small dish, combine the melted butter (you can melt in microwave for about 10-12 seconds) and hot sauce.

 
After the last 12 minutes have passed, remove cauliflower from oven. Gently pour the butter mixture over the cauliflower and with a spoon, gently toss the florets, making sure they’re all well coated.

Return cauliflower to the oven and continue to bake for an additional 30-40 minutes, until desired tenderness is achieved. For an extra crisp, higher heat to 450 degrees Fahrenheit for 10 minutes, at the end.

 
You can serve with a side of celery, carrots and blue cheese or ranch.
 
 

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Healthy Buffalo Cauliflower Wings Recipe

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Ingredients

• 1 head of fresh cauliflower, florets pulled from root (rinsed and dried)
• 1 cup of flour
• ½ c water
• ½ cup of milk
• 1 teaspoon of salt
• 1 teaspoon of cumin
• 1 teaspoon of oregano
• 1 teaspoon of garlic powder
• ½ teaspoon of black pepper
• ½ teaspoon of onion powder
• 2 tablespoons of butter, melted
• 4 tablespoons of hot sauce (more or less according to preference)

Instructions

1. Preheat oven to 425 degrees Fahrenheit.
2. In a large bowl, bring together the flour, spices, milk and water. Whisk until well combined.
3. Dip each cauliflower floret into the flour mixture. Tap floret so excess comes off.
4. In a well-greased baking pan, add all of the cauliflower florets dipped in mixture.
5. Bake for 12 minutes, then flip over florets and bake for an additional 12 minutes.
6. In a small dish, combine the melted butter (you can melt in microwave for about 10-12 seconds) and hot sauce.
7. Once 24 minutes have passed, remove cauliflower from oven. Gently pour the butter mixture over the cauliflower and with a spoon, gently toss the florets, making sure they’re all well coated. Return cauliflower to the oven and continue to bake for an additional 30-40 minutes, until desired tenderness is achieved. For an extra crisp, set your oven to 450 degrees Fahrenheit for the last 10 minutes.
8. Serve with a side of celery, carrots and blue cheese or ranch.

Nutrition Information:

Amount Per Serving: Calories: 188Total Fat: 6gCarbohydrates: 27gProtein: 5g

Did you make this recipe?

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