When it comes to game day snacks or casual gatherings, few dishes are as universally loved as a plate of hot, spicy buffalo wings. However, traditional chicken-based buffalo wings can be high in fat, calories, and cholesterol. That’s why this recipe for Cauliflower Buffalo Wings is a game-changer – it delivers all the flavor and crunch you crave, but with a healthier, plant-based twist.
The Benefits of Cauliflower
Cauliflower is a nutritional powerhouse that offers a wealth of health benefits:
- Low in Calories: One cup of cauliflower contains only about 25 calories, making it an excellent choice for those watching their calorie intake.
- Rich in Vitamins and Minerals: Cauliflower is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium.
- High in Fiber: With 3 grams of fiber per cup, cauliflower can help promote feelings of fullness and support digestive health.
- Anti-Inflammatory Properties: Cauliflower contains compounds like sulforaphane that have been shown to have anti-inflammatory effects in the body.
- Versatile Ingredient: Cauliflower can be enjoyed in a variety of ways, from roasted and seasoned as a side dish to used as a low-carb alternative in recipes.
By using cauliflower as the base for these buffalo “wings,” you can enjoy all the flavor and satisfaction of the classic dish, but with a nutritious twist.
Ingredients for Cauliflower Buffalo Wings
To make these delectable Cauliflower Buffalo Wings, you’ll need the following ingredients:
For the Cauliflower Wings
- 1 head of cauliflower, cut into bite-sized florets
- 1 cup all-purpose flour
- 1 cup unsweetened almond milk (or any plant-based milk)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Buffalo Sauce
- 1/2 cup hot sauce (such as Frank’s RedHot)
- 2 tablespoons unsalted butter, melted
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
Preparation Instructions
- Preheat your Oven/Air Fryer to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone baking mat.
- In a large bowl, whisk together the all-purpose flour, almond milk, garlic powder, onion powder, salt, and black pepper until a smooth batter is formed.
- Add the cauliflower florets to the batter and toss to coat them evenly.
- Arrange the battered cauliflower florets in a single layer on the prepared baking sheet, making sure they are not touching each other.
- Bake the cauliflower wings for 20 minutes, then flip them over and bake for an additional 15-20 minutes, or until they are golden brown and crispy.
- While the cauliflower wings are baking, prepare the buffalo sauce. In a small saucepan, whisk together the hot sauce, melted butter, Worcestershire sauce, garlic powder, and cayenne pepper (if using). Bring the mixture to a simmer over medium heat, then remove from heat.
- Once the cauliflower wings are done baking, transfer them to a large bowl. Pour the buffalo sauce over the wings and toss to coat them evenly.
- Serve the Cauliflower Buffalo Wings immediately, garnished with chopped green onions or ranch dressing, if desired.
Nutrition Facts
Serving Size: 5 cauliflower wing pieces
- Calories: 180
- Total Fat: 8g
- Saturated Fat: 3g
- Cholesterol: 10mg
- Sodium: 680mg
- Total Carbohydrates: 22g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 6g
These Cauliflower Buffalo Wings are a healthier alternative to the traditional fried chicken version, without sacrificing any of the flavor or crunch. The baked cauliflower provides a satisfying texture, while the spicy buffalo sauce delivers the classic flavor profile you know and love.
Serving Suggestions and Variations
Cauliflower Buffalo Wings are a versatile dish that can be enjoyed in a variety of ways:
- Appetizer: Serve them as a crowd-pleasing appetizer at your next game day gathering or party.
- Side Dish: Enjoy the cauliflower wings as a side to grilled meats, roasted vegetables, or a main course.
- Salad Topping: Add the baked cauliflower wings to a fresh green salad for a satisfying crunch.
- Sandwich or Wrap: Tuck the cauliflower wings into a sandwich or wrap with your favorite toppings.
For flavor variations, you can:
- Adjust the Heat: Increase or decrease the amount of hot sauce and cayenne pepper to suit your spice preference.
- Try Different Sauces: Experiment with other sauce flavors, such as barbecue, honey mustard, or teriyaki.
- Add Breading: For an extra crispy texture, you can dredge the cauliflower florets in breadcrumbs or panko before baking.
No matter how you choose to enjoy them, these Cauliflower Buffalo Wings are sure to be a crowd-pleasing favorite that satisfies your cravings without the guilt. Savor the delicious crunch and bold flavors in a healthier way!
