These buffalo cauliflower wings are a healthy vegetarian alternative to traditional buffalo wings. The cauliflower is baked until crispy, then coated with a savory buffalo sauce. They make a perfect appetizer, side, or snack!
Cauliflowers rise to stardom!
Cauliflower used to be the boring white vegetable often forgotten. However, over the last several years cauliflower has become all the rage. It quickly gained in popularity because of its mild flavor and versatility when incorporated in different dishes.
Some examples of creative Cauliflower dishes include: mashed ‘potatoes’, rice, pizza crust, gnocchi, and more. The increased interest in using vegetables in various ways has had a tremendous impact on food companies looking to create products health-conscious eaters are looking for.
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The newfound excitement surrounding cauliflower has even had chefs serving cauliflower ‘steaks’ as the center of a meal, instead of meat. I love the trend because it demonstrates to people that vegetables don’t have to be eaten just steamed or raw. Plant-based dishes can be just as crave-worthy as their animal and starchy counterparts.
One of my favorite variants is this buffalo cauliflower wing recipe. The neutral flavor of the vegetable lends itself well to absorbing the spicy buffalo sauce. Try this snack as a healthy alternative while watching the Super bowl!
Do these cauliflower wings taste like chicken?
These buffalo cauliflower wings do not taste like chicken and you won’t fool anyone into thinking they’re actual chicken wings. However, these cauliflower wings are delicious in their own way. If you’re craving that buffalo heat, these buffalo cauliflower wings will satisfy your craving.
Healthier option
These buffalo cauliflower wings are definitely healthier and just as delicious as their chicken wing counterparts. First off, they are baked and not fried which cuts back on a lot of excess fat and calories. Not to mention cauliflower is free of cholesterol and saturated fat.
Cauliflower is a nutritional powerhouse
You’ll also get all the great nutrition benefits from cauliflower. Cauliflower is a non-starchy, complex carbohydrate high in fiber, low in calories, and loaded with nutrients. Cauliflower is a good source of B vitamins which are critical for the growth, development and function of cells in the body.
It’s also a great source of immune enhancing vitamin C and vitamin K which is important for blood clotting and healthy bones. In addition, cauliflower is rich in antioxidants which helps repair our cells and protects them from damage.
Can be made for various diets
This recipe is vegetarian but can be made vegan by using non-dairy milk and non-dairy butter. For gluten free wings, use almond flour or your favorite gluten free flour and omit the panko breadcrumbs. Also, it’s important to read the ingredient list on buffalo sauce to be sure it contains no dairy or gluten.
Recipe notes and tips
- Be sure to cut the cauliflower into bite-size pieces but not too small.
- Shake off all the excess batter before rolling it into the breadcrumbs.
- Ideally serve these straight out of the oven, as the coating will soften as it sits. If you have leftovers, reheat them in the oven for 10-15 minutes to get them crispy again.
- You can skip the panko breadcrumbs, but I think it adds a nice crunch to the exterior.
- I prefer Moore’s Buffalo Sauce, but any favorite variety will work
Other recipes perfect for Super Bowl Sunday
- Brie Cheese Crostini with Pear
- Classic Hummus
- Eggplant Caponata
- Loaded Sweet Potato Nachos
- Hearty Healthy Chili
- Chicken Burgers with Spinach and Feta
- Black Bean Dip
These crispy addictive buffalo cauliflower wings will be a hit with both vegetarians and meat eaters. Add these to your spread for Super Bowl Sunday or make them to accompany a weeknight meal! They are packed full of flavor and a crowd pleaser!
Buffalo Cauliflower Wings
Ingredients
- 1 head of cauliflower
- 1 cup all-purpose flour or gluten free flour
- 2 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon of paprika
- ½ teaspoon ground black pepper
- 1 ¼- 1 ½ cups water more as needed
- 1-2 cups panko Italian breadcrumbs more as needed
- 1 tablespoon butter
- 1 ¼ cup buffalo sauce
Instructions
- Preheat oven to 425°F. Line 2 baking sheets with parchment paper.
- Wash and cut cauliflower head into bite size pieces/florets (not too small because you want to be able to pick it up.)
- In a large bowl mix together the flour, water and seasonings until well combined. You want this batter to be thick to lightly coat the cauliflower but pourable, so add more water as needed. Add panko breadcrumbs to a separate dish.
- Working in batches, dip the cauliflower into the batter and shake off any excess batter before rolling it into the breadcrumbs. Shake off any excess and lay the cauliflower in a single layer on the baking sheet.
- Place in the oven and bake 20 minutes, until golden brown, flipping halfway through.
- When the cauliflower is close to being done, prepare your buffalo wing sauce. In a small saucepan, melt the butter. Take off the heat and mix in the buffalo sauce until well combined.
- Remove the cauliflower from the oven. Place the cauliflower in a large mixing bowl. Drizzle half the sauce over the cauliflower and stir to evenly coat. Continue to add the sauce and stir until all the pieces are evenly coated. Place back in the oven for 15 minutes, flipping after 10 minutes. Cook until desired crispness is reached.
- Serve with ranch, blue cheese or your favorite dipping sauce and enjoy!
Nutrition Facts
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What will you be cooking up for your Super Bowl parties this year? Share in the comments below. Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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