If you’re a fan of spicy buffalo wings but looking for a healthier alternative, then these Easy Baked Buffalo Cauliflower Wings are just what you need! This vegetarian dish offers all the bold flavors and crispy texture of classic buffalo wings, but with a delicious twist. The cauliflower florets are coated in a flavorful batter, baked until golden brown, and then tossed in a tangy buffalo sauce. It’s the perfect appetizer or snack for game nights or gatherings.
Making these delicious buffalo cauliflower wings is a breeze. All you need are a few simple ingredients, like cauliflower, flour, spices, and hot sauce. First, cut the cauliflower into bite-sized florets and prepare the batter by whisking together the flour, spices, and water. Dip each cauliflower floret into the batter, making sure it’s fully coated, then place them on a baking sheet lined with parchment paper. Bake for about 20-25 minutes, until the cauliflower is tender and the batter is crispy.
| Ingredients: | Batter: | Buffalo Sauce: |
|---|---|---|
| – 1 head of cauliflower | – 1/2 cup all-purpose flour | – 1/4 cup hot sauce |
| – 1/2 cup all-purpose flour | – 1/2 teaspoon garlic powder | – 2 tablespoons melted butter |
| – 1/2 teaspoon paprika | – 1/4 teaspoon onion powder | – 1 tablespoon honey |
| – 1/2 teaspoon salt | – 1/4 teaspoon salt | – 1/2 teaspoon vinegar |
| – 1/4 teaspoon black pepper | – 1/4 teaspoon black pepper | – 1/4 teaspoon Worcestershire sauce |
Once the cauliflower wings are baked and crispy, it’s time to toss them in the buffalo sauce. In a separate bowl, whisk together the hot sauce, melted butter, honey, vinegar, and Worcestershire sauce. Pour the buffalo sauce over the baked cauliflower wings and gently toss until they are evenly coated. The combination of tangy hot sauce, buttery flavors, and a hint of sweetness creates a mouthwatering buffalo sauce that will keep you coming back for more.
Serve these Easy Baked Buffalo Cauliflower Wings with a side of ranch or blue cheese dressing and some celery sticks for a complete and satisfying meal. They are perfect for snacking, game days, or even as a main course for a vegetarian-friendly dinner. With their crispy texture, bold flavors, and healthy twist, these buffalo cauliflower wings are sure to be a hit at your next gathering. Enjoy!
Ingredients and Preparation
To make these cauliflower wings, you will need the following ingredients:
- 1 head of cauliflower, cut into florets
- 1 cup of flour
- 1 cup of milk (can use dairy or non-dairy milk)
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/2 cup of hot sauce
- 2 tablespoons of melted butter (can use vegan butter)
Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper. In a bowl, whisk together the flour, milk, garlic powder, paprika, salt, and black pepper to make the batter. Dip each cauliflower floret into the batter, making sure it is fully coated, and then place it onto the prepared baking sheet.
| Ingredient | Amount |
|---|---|
| Cauliflower florets | 1 head |
| Flour | 1 cup |
| Milk | 1 cup |
| Garlic powder | 1 teaspoon |
| Paprika | 1 teaspoon |
| Salt | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon |
| Hot sauce | 1/2 cup |
| Melted butter | 2 tablespoons |
Bake the cauliflower wings in the preheated oven for about 25 minutes, or until they are golden brown and crispy. While the cauliflower is baking, mix together the hot sauce and melted butter in a separate bowl to make the buffalo sauce. Once the cauliflower wings are done baking, toss them in the buffalo sauce until they are fully coated.
Serve the baked buffalo cauliflower wings with your favorite dipping sauce, such as ranch or blue cheese, and enjoy!
Health Benefits of Cauliflower Wings
One of the main health benefits of cauliflower wings is their low calorie content. Unlike chicken wings, which are high in fat and calories, cauliflower wings are low in both. This makes them a great option for those trying to lose weight or maintain a healthy weight. In addition, cauliflower is a good source of fiber, which can help you feel full and satisfied without consuming excess calories.
Nutritional Content of Cauliflower Wings
Nutrient Amount per Serving Calories 100 Fat 5g Carbohydrates 10g Fiber 5g Protein 5g Vitamin C 50% of recommended daily intake Vitamin K 15% of recommended daily intake Potassium 10% of recommended daily intake
In addition to being low in calories, cauliflower wings are also a good source of nutrients. They contain high levels of vitamin C, vitamin K, and potassium, which are important for maintaining a healthy immune system, blood clotting, and healthy bones and muscles. They also contain a moderate amount of fiber, which can support digestive health and promote regular bowel movements.
Overall, cauliflower wings offer a delicious and nutritious alternative to traditional buffalo chicken wings. They are low in calories, high in fiber, and packed with essential vitamins and minerals. Whether you’re trying to cut back on calories or incorporate more vegetables into your diet, cauliflower wings are a great choice.
Serving Suggestions and Variations
Serving Suggestions:
- As an appetizer: Serve the cauliflower wings on a platter with a side of ranch or blue cheese dressing for dipping. Garnish with fresh parsley or cilantro.
- As a main dish: Serve the cauliflower wings on a bed of mixed greens, drizzled with your favorite sauce (such as buffalo or ranch) and topped with crumbled blue cheese or feta cheese.
- As a sandwich: Place the cauliflower wings on a toasted bun, slathered with buffalo sauce and topped with sliced tomatoes, lettuce, and a dollop of ranch or blue cheese dressing.
Variations:
If you want to switch up the flavors or add some extra crunch, try these variations:
- Asian-inspired: Instead of buffalo sauce, toss the baked cauliflower wings in a soy ginger glaze or a sweet and sour sauce. Serve with a side of steamed rice or stir-fried vegetables.
- Honey mustard: Instead of buffalo sauce, toss the cauliflower wings in a mixture of honey and Dijon mustard. Serve with a side of honey mustard dipping sauce.
- BBQ-style: Instead of buffalo sauce, toss the cauliflower wings in your favorite BBQ sauce. Serve with a side of coleslaw or baked beans.
With these serving suggestions and variations, you can create a variety of delicious meals and snacks using the Easy Baked Buffalo Cauliflower Wings as a base. Get creative and enjoy!
