Crispy Baked Buffalo Cauliflower Wings
These Crispy Baked Buffalo Cauliflower Wings are a game changer for anyone who thinks they don't like cauliflower! Coated in a savory garlic flour batter and smothered in spicy buffalo sauce, these veggie 'wings' are baked to perfection for a crispy exterior and tender inside. Ideal for those seeking a healthier snacking option, they can easily be adapted to fit various dietary preferences with gluten-free flour and soy milk substitutes. For an extra cheesy twist, consider adding shredded jack cheese before the final bake. Serve with your choice of ranch or blue cheese dressing, along with crunchy celery sticks for a complete appetizer that will impress even the staunchest meat lovers. Try it out with BBQ sauce for a different flavor profile!
N/A
Servings
200
Calories
7
Ingredients
Ingredients
1% low-fat milk
1 cup (liquid)
flour
1 cup (all-purpose or gluten-free)
garlic powder
2 teaspoons (dry)
cauliflower
1 head (chopped into pieces)
buffalo wing sauce
1 cup (or hot sauce)
olive oil
1 tablespoon (melted)
margarine
1 tablespoon (optional, melted)
Instructions
1
Preheat your oven to 450°F (232°C) and line a baking sheet with parchment paper for easy cleanup.
2
In a large mixing bowl, combine the 1% low-fat milk, flour, and garlic powder. Stir until the mixture is smooth and well combined.
3
Carefully dip the cauliflower pieces into the flour batter, ensuring they are evenly coated, and place them on the prepared baking sheet in a single layer.
4
Bake the cauliflower in the preheated oven for about 18 minutes, until they begin to become tender and lightly golden.
5
While the cauliflower is baking, whisk together the buffalo wing sauce and melted olive oil (or margarine) in a small bowl until well mixed.
6
Once the cauliflower has baked for 18 minutes, remove them from the oven and drizzle the buffalo sauce mixture over the top. Gently toss the cauliflower to ensure an even coating.
7
Return the cauliflower to the oven and bake for an additional 5 to 8 minutes, until the sauce is bubbly and the wings are crispy.
8
Serve your Crispy Baked Buffalo Cauliflower Wings warm, alongside blue cheese or ranch dressing and fresh celery sticks.
Nutrition Information
5g
Fat
30g
Carbs
5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Baked Buffalo Cauliflower Wings?
They are a vegetarian alternative to chicken wings made by coating cauliflower florets in a garlic flour batter and buffalo sauce before baking until crispy.
How many calories are in these cauliflower wings?
There are 200 calories per serving.
What temperature should I set my oven to?
Preheat your oven to 450°F (232°C).
How long do these wings need to bake?
The total baking time is between 23 and 26 minutes: 18 minutes for the initial bake and an additional 5 to 8 minutes after adding the sauce.
What ingredients are used in the batter?
The batter is made from 1% low-fat milk, flour, and garlic powder.
Can I make this recipe gluten-free?
Yes, you can substitute the all-purpose flour with a gluten-free flour alternative.
What can I use instead of 1% low-fat milk?
You can use soy milk or other plant-based milk substitutes for this recipe.
How do I prepare the cauliflower for this recipe?
You should chop one head of cauliflower into small, bite-sized pieces.
How do I make the buffalo sauce mixture?
Whisk together one cup of buffalo wing sauce (or hot sauce) with one tablespoon of melted olive oil or margarine.
Can I use margarine instead of olive oil?
Yes, melted margarine can be used as an alternative to olive oil in the sauce mixture.
What is the fat content of this dish?
This recipe contains 5 grams of fat per serving.
How many carbohydrates are in these cauliflower wings?
There are 30 grams of carbohydrates per serving.
How much protein is in this recipe?
There are 5 grams of protein per serving.
How can I make these wings extra cheesy?
You can add shredded jack cheese to the wings before the final 5 to 8 minutes of baking.
What should I serve with Buffalo Cauliflower Wings?
They are traditionally served with blue cheese or ranch dressing and fresh celery sticks.
Can I use BBQ sauce instead of buffalo sauce?
Yes, you can substitute the buffalo sauce with BBQ sauce for a different, non-spicy flavor profile.
Are these cauliflower wings vegetarian?
Yes, this recipe is vegetarian-friendly.
Why should I use parchment paper?
Lining your baking sheet with parchment paper ensures the cauliflower doesn't stick and makes cleanup much easier.
What is the best way to coat the cauliflower in batter?
Carefully dip each cauliflower piece into the flour mixture, ensuring they are evenly coated before placing them on the baking sheet.
What is the texture of these cauliflower wings?
They are designed to have a crispy exterior and a tender inside.
Is this recipe considered a healthy snack?
Yes, it is a healthier, baked alternative to traditional deep-fried chicken wings.
How many ingredients are required for this recipe?
There are 7 main ingredients required: milk, flour, garlic powder, cauliflower, buffalo sauce, olive oil, and optional margarine.
When do I add the buffalo sauce?
The sauce is added after the cauliflower has already baked for 18 minutes.
What type of garlic powder should I use?
Use 2 teaspoons of dry garlic powder in the batter mixture.
Do I need to toss the cauliflower in the sauce?
Yes, after drizzling the sauce over the baked cauliflower, gently toss them to ensure an even coating.
Should these wings be served warm or cold?
For the best texture and flavor, serve the Crispy Baked Buffalo Cauliflower Wings while they are warm.
Can I use hot sauce if I don't have buffalo wing sauce?
Yes, hot sauce can be used as a direct substitute for buffalo wing sauce.
Is this dish spicy?
Yes, the buffalo wing sauce provides a spicy kick to the dish.
Can I make this recipe dairy-free?
Yes, by using a plant-based milk like soy milk and olive oil instead of margarine, you can make this dairy-free.
How do I ensure the wings stay crispy?
Baking them at a high temperature (450°F) and returning them to the oven after saucing helps achieve a bubbly, crispy finish.