I am excited to share this creative and healthy recipe from Dr. Janet Brill! If you do not want it spicy, try using less hot sauce. I think the blue cheese yogurt dip is a great idea too.

Healthy and delicious snack and also great for parties. These buffalo cauliflower wings are amazing!


Buffalo Cauliflower Wings

1 head of cauliflower

1 cup of Whole Wheat Flour
1 Tablespoon of garlic powder
1 cup of milk (you can use almond milk, fat free milk, or any other milk substitute)

Buffalo Hot Sauce:
¼ cup of hot sauce
¼ cup of tomato sauce (no salt added)
1 Tablespoon of red wine vinegar
1 tsp of Paprika
1 Tablespoon of olive oil

Blue Cheese Yogurt Dip:
½ cup of nonfat plain Greek yogurt
1 Tablespoon of Red Wine Vinegar
Juice squeezed from ½ lemon
½ tsp of garlic powder
½ tsp of black pepper
¼ cup of blue cheese (you can substitute with goat cheese or gorgonzola)

Pre-heat oven to 450 ºF. Line a baking sheet with parchment paper. Wash and chop the cauliflower into pieces similar to the size of small chicken wings. In a large size bowl, whisk together the batter ingredients until there are no clumps. Add the cauliflower to the batter and toss until all the pieces of cauliflower are evenly covered with the batter. Place the cauliflower on the baking sheet and place in the oven to cook for 30 minutes.

While the cauliflower is baking, mix all the buffalo hot sauce ingredients together. In a large bowl, toss the baked battered cauliflower and buffalo hot sauce together until the cauliflower is evenly covered with the buffalo hot sauce. Place the cauliflower bake on a new sheet of wax paper and bake for 20 minutes until the cauliflower are crispy.

While the cauliflower is baking, mix the Blue Cheese Yogurt Dip ingredients together in a small bowl (keep your dip clumpy or mash up the pieces of cheese to make a smooth dip).

Serve the buffalo cauliflower wings immediately with the yogurt dip, the carrots and celery sticks!

I love cauliflower! It is one of my favorite vegetables.  If you would like another awesome cauliflower idea please see my cauliflower popcorn recipe!


5 Responses so far.

  1. […] Now don’t that just look yummy! I found this wonderful recipe at Creative and Healthy Fun Food. A very wonderful site with tons of yummy recipes! Here is the link to the original post: Creative and Healthy Fun Food: Buffalo Cauliflower Wings […]

  2. […]  Great for parties too. You can also serve the dipping sauce with fresh veggies.  Buffalo Cauliflower Wings are super tasty and […]

  3. Toni says:

    Wax paper is not oven safe. It can catch fire. Parchment paper is oven safe and non stick.