Buffalo Cauliflower Wings
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Buffalo Cauliflower Wings
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I've got the secret for making baked Buffalo cauliflower wings extra crispy in the oven! These are a game day favorite with creamy wing dip.
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Ingredients
For the Cauliflower Buffalo Wings:
- ½ cup white whole wheat flour or swap additional all purpose flour
- ½ cup all purpose flour
- 2 teaspoons garlic powder
- 7 cups cauliflower florets about 24 ounces
- ¾ cup buffalo wing sauce I used Frank’s
- 1 tablespoon unsalted butter
For the Wing Dip:
- 1 medium ripe Hass avocado, pitted and diced
- ½ cup non-fat plain Greek yogurt
- 1 clove minced garlic
- 2 teaspoons fresh lemon juice
- ¼ teaspoon ground black pepper
- 2-4 tablespoons crumbled blue cheese, to taste
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Instructions
- Preheat the oven to 450 degrees F. Line a large baking sheet with foil, then coat with non-stick spray.
- In a large bowl, stir together the white whole wheat flour, all purpose flour, and garlic powder. Pour in 1 cup of water, then stir until smooth. Add the cauliflower to the bowl, then toss to coat.
- Spread the cauliflower in a single layer on the prepared baking sheet, shaking off any excess batter. Spread the cauliflower out so that the florets do not touch. Bake until lightly browned, 18-20 minutes.
- Meanwhile, in a small saucepan, combine the Buffalo sauce and butter over medium low heat. Stir until the butter melts, then set aside.
- Once the cauliflower has finished baking, remove it from the oven and pour the buffalo sauce over the top, using the entire saucepan. Toss to coat, using a spatula if the cauliflower is too hot so that you don’t burn your fingers. Return the cauliflower to the oven, then bake for 5 additional minutes, watching carefully so that the sauce does not brown too much on the outside. Serve hot with the Blue Cheese Avocado Dip.
- For the Blue Cheese Avocado Dip: mash the avocados in a medium bowl with the Greek yogurt, garlic, lemon juice, and pepper. Add 2 tablespoons blue cheese and stir to incorporate, the taste, adding extra blue cheese as desired. Cover and refrigerate until ready to serve.
Notes
- TO MAKE AHEAD: The dip can be prepared 1 day in advance. Refrigerate in a bowl or airtight container with plastic wrap pressed over the top.
- TO STORE: The cauliflower texture is best the day it is made, but the flavor will still be tasty leftover. Store cauliflower in an airtight storage container in the refrigerator for up to 2 days.
- TO MAKE AHEAD: The dip can be prepared 1 day in advance. Refrigerate in a bowl or airtight container with plastic wrap pressed over the top.
- TO STORE: The cauliflower texture is best the day it is made, but the flavor will still be tasty leftover. Store cauliflower in an airtight storage container in the refrigerator for up to 2 days.
Nutrition Information
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Serving
1(of 4)
Calories
291kcal
(15%)
Carbohydrates
38g
(13%)
Protein
12g
(24%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
0.1g
Cholesterol
11mg
(4%)
Potassium
870mg
(25%)
Fiber
9g
(36%)
Sugar
5g
(10%)
Vitamin A
189IU
(4%)
Vitamin C
91mg
(101%)
Calcium
107mg
(11%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 291 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 291kcal | 15% |
| Carbohydrates | 38g | 13% |
| Protein | 12g | 24% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 11mg | 4% |
| Potassium | 870mg | 19% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 189IU | 4% |
| Vitamin C | 91mg | 101% |
| Calcium | 107mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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