A Buffalo And A Cauliflower Walked Into A Bar…

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Buffalo Cauliflower WingsAre you ready for some football? Ha, thankfully I live in a football-free zone and watch one game a year. The Super Bowl, but only for the commercials. Seriously I wander during the game and come back in the room for the commercials. That doesn’t mean that I don’t like football-type food though. Just not the football part itself. My favorite is the buffalo wings. Or the hot dogs or maybe the nachos.

We’ve got several wing places around here. Wing specials, boneless wings, breaded wings, and any type of sauce you can think of. If you read the calories on them though they are so bad for you. I haven’t had wings in forever so I decided to try a healthier version. Yes, I could have gone the expected route of using chicken breasts or thighs but why stick with expected. I have to keep you on your toes. I decided to use the head of cauliflower I had on hand to see what I could come up with.

They turned out pretty well. Crispy yet saucy. My mouth was on fire after eating them. You can make them vegetarian, vegan, paleo, or even just with normal ingredients. Give the Buffalo Cauliflower Wings a try with a side of celery and bleu cheese dressing if you so dare. You can also just sprinkle a little bleu cheese on top instead of dipping for the same flavor and less calories. Dipping usually allows you to go crazy without realizing it.

Buffalo Cauliflower “Wings”

  • 1 head cauliflower
  • 1/4 cup almond milk*
  • 2 Tbsp coconut flour*
  • 1/4 cup wing sauce

Preheat oven to 450 degrees. Cut cauliflower into bite sized pieces and place in a bowl. Pour almond milk over top and toss to coat slightly. Sprinkle flour on top and toss again. The goal is to slightly “bread” the cauliflower to give the wing sauce something to stick to. Place cauliflower in a shallow dish and spread out evenly. Bake at 450 degrees for 15 minutes until starting to slightly brown.

Remove from oven and toss pieces with wing sauce to coat. Return to the oven and bake at 450 degrees for another 5 minutes or so. Serves approximately 4 people. Using my ingredients above each serving was approximately 60 calories. It was a big serving size though. I was stuffed.

* Because of The Kid’s dairy allergy, I used almond milk instead of regular milk. You can also try this with buttermilk, regular milk, or other milk of choice. White or whole wheat flour can also be substituted for coconut flour since most people don’t have coconut flour on hand. I like the taste of coconut flour as well as the extra protein and fats that it has over regular flour so I used that.

I chose Stubb’s Wing Sauce for the ingredients and also because it is dairy free. Wing sauces can run the gauntlet of being full of preservatives, sugar and other stuff. Believe it or not, most wing sauces contain dairy so always read your labels if you are trying to avoid or cut back on something. Stubb’s is great for wing sauce and BBQ sauces that are pretty clean choices.

Enjoy and maybe you’ll even surprise someone for football Sunday with “wings”!

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