It sounds crazy to some, I know. What do you mean cauliflower wings??? The thing is, the only way these are trying to be wings is in the sauce and colour. That’s about it. This recipe doesn’t try to mimic the texture of chicken at all. That would be gross come to think of it.

If you love that buffalo wing flavour, things covered in batter (seriously who doesn’t) and roasted cauliflower like I do, then you will absolutely love these. I’ve also included an easy recipe for a ranch dip because you need a creamy, cooling sauce for those hot “wings”, no?

Whether on Instagram stories or on this blog, I often talk about how cauliflower transforms when roasted; from styrofoam in its raw state to flavourful, caramelized deliciousness. All it takes is olive oil and salt but if you wanted to jazz it up you could pair it with just about any flavour, spice or cheese… it just goes with everything. Actually come to think of it, I even like it marinated like in those Italian jarred spicy mixes with hot peppers, carrot and eggplant; it’s to die for in a sandwich or as a little side. Wait, is this post about the tasty merits of cauliflower? Yes, perhaps it is. Cauliflower needs defending because most people still only see it raw, on a vegetable platter with some dip, often ignored until the carrots and cucumbers have all been eaten, like the last pick for the baseball team but I digress…

If you are searching for the proverbial healthy Big Mac. In other words, something healthy that curbs your craving for something that’s unhealthy then you’ve come to the right place.

Print Recipe

Baked Cauliflower Buffalo “Wings”

Yes! Cauliflower wings (or bites) with a cooling ranch dip are perfect if you are craving buffalo wings but want to stay lean! What’s better than a healthy recipe, where you’re getting your veggies in while curbing your craving for junk food? Sounds like a win-win to me 😉 I guarantee that even your hard-core carnivore friends will love ’em.

Course

Party Food, Side Dish

Cuisine

American

Keyword

easy, Healthy

Prep Time

15 minutes

Cook Time

40 minutes

Servings

people

Ingredients

Cauliflower “Wings”

• 1 head cauliflower
• 3/4 cup all purpose flour
• 1 tsp paprika
• 2 tsp garlic powder
• 1 tsp salt
• 1/2 tsp baking powder
• 3/4 cup milk or milk alternative

Buffalo sauce

• 1/4 cup buffalo sauce or any vinegar based hot sauce like Frank’s or Crystal
• 2 tbsp melted butter (or vegetable oil)
• 1 tsp honey or to taste

Ranch dipping sauce

• 1/2 cup mayonnaise
• 1/4 cup sour cream or Greek yogurt
• 1/4 cup milk or milk alternative I used almond milk (add as much or as little milk as you like)
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 Tsp salt or to taste
• 1 tsp fresh or dried dill or to taste
• 1 tbsp dried chives or fresh or to taste
• 1 tsp dried parsley or to taste

Course Party Food, Side Dish Cuisine American Keyword easy, Healthy Prep Time 15 minutes Cook Time 40 minutes Servings people Ingredients Cauliflower “Wings” 1 head cauliflower 3/4 cup all purpose flour 1 tsp paprika 2 tsp garlic powder 1 tsp salt 1/2 tsp baking powder 3/4 cup milk or milk alternative Buffalo sauce 1/4 cup buffalo sauce or any vinegar based hot sauce like Frank’s or Crystal 2 tbsp melted butter (or vegetable oil) 1 tsp honey or to taste Ranch dipping sauce 1/2 cup mayonnaise 1/4 cup sour cream or Greek yogurt 1/4 cup milk or milk alternative I used almond milk (add as much or as little milk as you like) 1 tsp onion powder 1/2 tsp garlic powder 1/2 Tsp salt or to taste 1 tsp fresh or dried dill or to taste 1 tbsp dried chives or fresh or to taste 1 tsp dried parsley or to taste

Instructions

1. Preheat the oven to 450˚F (230˚C). Line a baking sheet with parchment paper. If desired, spray parchment with cooking spray.
2. In a large bowl, add the flour, paprika, garlic powder, salt, baking powder and milk, and whisk until well-combined.
3. Break the head of cauliflower into florets, about 1½-inches wide. Add the cauliflower florets to the batter, making sure each piece is evenly coated. Arrange the coated cauliflower on the baking sheet. Bake for 20 minutes, flipping halfway. (so after 10 minutes)
4. Meanwhile prepare your dipping sauce. In a medium sized bowl combine mayo, sour cream (or yogurt), milk, onion powder , garlic powder salt, dill, chives (or green onion), parsley. Whisk until fully combined. Cover with plastic wrap and store in the fridge. Flavours will blend and bloom as it sits. 😉
5. Then, in a small saucepan over low heat melt the butter. Remove from heat and add hot sauce and honey. Whisk to combine thoroughly. Set aside.
6. After the 20 minutes of baking time are up, brush buffalo sauce all over the cauliflower. (Once I brushed on most of the sauce, I just poured the remainder over the cauliflower and sort of tossed them around to coat them fully).
7. Return them to the oven and bake for another 20 minutes.
8. Serve on a small serving platter with ranch dip on the side and enjoy!