Cauliflower Buffalo Wings

These cauliflower buffalo wings are so close to the real deal…even carnivores won’t miss the meat! They are tender on the inside, crispy on the outside and super flavorful with just the right amount of heat. They are free of gluten, dairy and have ZERO oil!

What I love most about this recipe is you get the experience of eating wings, while also getting a solid dose of health-building nutrition!

Cauliflower is a member of the cruciferous vegetable family that’s notorious for cancer prevention. Plus, cauliflower is loaded with vitamin C and provides several important minerals like folate and potassium.

More good news…

The batter and sauce in this recipe are flavored with natural spices that fight inflammation and help cleanse your body. SCORE!

Now let’s make some wings!

THE RECIPE

CAULIFLOWER BUFFALO WINGS

~ Makes 6 Servings ~

Base Ingredient:

  • 1 head of cauliflower, washed and cut into wing-sized florets

Batter Ingredients:

  • 1/2 cup of organic garbanzo bean flour or other gluten-free flour of choice (like cassava flour or gluten-free oat flour)
  • 2 teaspoons of organic garlic powder
  • 1 1/2 teaspoons of organic paprika
  • 1/2 teaspoon of organic cumin
  • 1/2 teaspoon of Himalayan pink salt
  • 1/4 teaspoon of organic black pepper
  • 1/4 teaspoon of organic cayenne pepper
  • 3/4 cup of unsweetened coconut milk or other plant milk of choice

Buffalo Sauce Ingredients:

  • 1/2 cup of water
  • 1/4 cup of organic apple cider vinegar
  • 3 tablespoons of organic tomato paste
  • 1 teaspoon of organic paprika
  • 1 teaspoon of organic garlic powder
  • 1/2 teaspoon of Himalayan pink salt
  • 1/4 teaspoon of organic cayenne pepper

Ninja Preparation:

  1. Preheat the oven to 430 degrees F and line a large baking sheet with unbleached parchment paper.
  2. Place the cut-up cauliflower florets in a large mixing bowl. In a separate bowl, add the flour and seasonings for the batter and stir to combine. Then, add the milk and mix well to create the batter.
  3. Pour the batter over the cauliflower and use your hands to mix and evenly coat each piece with the batter.
  4. Place the coated cauliflower on the lined baking sheet in a single layer and bake for 25 minutes. You can flip them at the halfway point if you want them to be more evenly cooked, but I never do (just keeping it real – lol!).
  5. Once your cauliflower wings are in the oven, it’s time to prepare the buffalo sauce. Put all the sauce ingredients in a small saucepan, whisk to combine and simmer over medium heat for about 5 minutes.
  6. After the wings have been baking for 25 minutes, remove the pan from the oven and coat your wings with the buffalo sauce. (I use a silicone brush to coat each piece with a generous amount.) Then, return the pan to the oven and bake for another 15 minutes or until your wings reach the desired level of crispiness.
  7. Allow the wings to cool and ENJOY!

Mmmmmmm, these wings are seriously delicious! No one will miss the meat.

Cheers to enjoying to enjoying wings with a side of health benefits!

With love and gratitude,

Kandi