Healthy Cauliflower Wings
These crispy baked cauliflower wings are a healthier alternative to traditional chicken wings. Coated in a light batter and tossed in spicy buffalo sauce, they’re the perfect guilt-free game-day snack or appetizer.
Equipment
- Large mixing bowl
- Whisk
- Baking Sheet
- Parchment Paper
- Small bowl for sauce
Ingredients
- 1 Medium Head Cauliflower cut into bite-sized florets
- 1 cup Whole Wheat Flour or almond flour for low-carb
- 1 cup Unsweetened Plant-Based milk or skim milk
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- ½ tsp Smoked Paprika
- ½ tsp Salt
- ¼ tsp Black Pepper
- 1 cup Hot Sauce such as Frank’s Red Hot
- 1 tbsp Olive oil or melted butter
- 1 tbsp Honey or Maple syrup optional, for sweetness
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- In a large bowl, whisk flour, plant milk, garlic powder, onion powder, paprika, salt, and pepper until smooth.
- Dip each cauliflower floret into the batter, shaking off excess. Place on baking sheet.
- Bake for 20 minutes, flipping halfway, until golden.
- In a small bowl, mix hot sauce, olive oil, and honey (if using).
- Remove cauliflower from oven, toss with sauce, then return to the baking sheet.
- Bake an additional 10–15 minutes until crispy and caramelized.
- Serve warm with Greek yogurt ranch or blue cheese dip and celery sticks.
Notes
For extra crispiness, broil for 2–3 minutes at the end.
Use almond or oat flour for a gluten-free version.
Best eaten fresh, but can be reheated in the oven.
Nutrition (per serving):
- Calories: ~120
- Protein: 4g
- Carbohydrates: 18g
- Dietary Fiber: 4g
- Sugars: 4g
- Fat: 3g
- Saturated Fat: 0.5g
- Sodium: ~680mg