Buffalo Cauliflower Bites

Where are all my veggie lovers at?! (Insert cricket noises) I will be the first to admit that if I am given the choice between a veggie tray and a plate of wings, there is not much question which I will choose. I absolutely LOVE chicken wings, so much so that they were one of my go-to foods when I was pregnant with my daughter. I don’t care if it’s a traditional bone-in or boneless wing, if they are on any menu, you can bet I’m ordering them with a side of blue cheese dipping sauce.

Although juicy wings are a delicious choice every once in a while, consuming them on a weekly basis is not as forgiving on the budget, or waistline for that matter. My trick to getting that extra serving of daily vegetables, while enjoying a healthier, lower calorie, and plant-based substitute to wings, can be summed up into three words: Buffalo Cauliflower Bites. I’m not going to try to fool you into thinking these taste just like a traditional chicken wing, but they are most definitely a personal favorite that is a staple dish in my house.   

Here’s What You’ll Need:

Cauliflower Bites

  • Olive Oil Cooking Spray
  • ¾ Cup Gluten-Free Baking Flour (Premium Gold Flax or Ancient Grains All-Purpose Flour)
  • 1 Cup Water
  • ½ Teaspoon Garlic Powder
  • Salt and Ground Black Pepper to Taste
  • 2 Heads of Cauliflower cut into bite size pieces
  • 2 Tablespoons Butter
  • ½ Cup Hot Pepper Sauce (Frank’s RedHot)
  • 1 Teaspoon Honey

Avocado Dipping Sauce (Yes there really are only two ingredients) 

  • 1 Full Avocado
  • Ranch Dressing

And Here’s What You’ll Do:

  1. Preheat your oven to 450 degrees F. Coat your cooking tray well with olive oil to avoid cauliflower from sticking.
  2. Mix flour, water, garlic powder, salt, and pepper together in a bowl using a whisk until the batter is smooth and somewhat runny. Add cauliflower to batter and mix until cauliflower is coated; spread onto your baking sheet.
  3. Bake in the preheated oven until lightly browned for 20 to 25 minutes.
  4. Melt butter in a saucepan over medium heat. Remove saucepan from heat and stir hot pepper sauce and honey into butter until smooth. Brush hot sauce mixture over each cauliflower piece, repeating brushing until all the hot sauce mixture is used.
  5. Bake in the oven until cauliflower is browned (about 10 minutes). Remove baking sheet from the oven and allow the cauliflower to cool for about 5 minutes.
  6. Place the tray back in the oven and broil the cauliflower on high for an extra 5 minutes to give it that extra little crispy texture.
  7. While your delicious Buffalo Cauliflower Bites are cooling off, take the avocado, mash it and mix with ranch dressing for a yummy dip full of healthy fats. 

The next time you are looking for a quick and healthy dinner option for the family, start by adding two heads of cauliflower to your grocery list. I would love to hear your reviews, along with any creative variations you may come up with! 


– LW

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