Healthy Cauliflower Buffalo Wings


With the Super Bowl tomorrow, we wanted to share with you all one of our favorite healthy game day snacks! My wife and I both love chicken wings and this is a great way to satisfy that craving while staying true to our goals. The texture of the cauliflower is surprisingly similar to that of chicken and if I hadn’t made them myself, I might not even realize I wasn’t eating my favorite fried treat. Give this simple recipe a try and let us know what you think!


Utensils Needed:

  • 2 Large Bowls
  • Whisk
  • Baking Sheet
  • Non-stick Spray
  • Oven
  • Measuring Spoons and Cups


  • 1 Large Head of Cauliflower
  • 1/2 Cup Gluten Free Flour or Almond Flour (or flour of choice)
  • 1/2 Cup Unsweetened Almond Milk or Water
  • 2/3 Cup Sweet Baby Ray’s Buffalo Sauce (or sauce of choice)
  • 1 Tablespoon Canola or Olive Oil
  • Salt and Pepper to Taste


  1. Preheat oven to 450oF
  2. Coat a 9” x 13” Sheet Pan with non-stick spray
  3. In a large bowl, mix together ½ Cup Gluten-Free Flour and ½ Cup Unsweetened Almond Milk and add salt and pepper to taste
  4. Break the head of cauliflower into bite sized pieces and cut off stems
  5. Toss cauliflower heads in flour mixture until covered and place on prepared sheet pan
  6. Bake for 20 minutes
  7. In another large bowl, mix together the buffalo sauce and canola oil.
  8. Toss cooked cauliflower heads in buffalo sauce mixture and put back on the sheet pan
  9. Bake for an additional 10-12 minutes or until crispy
  10. Serve and enjoy 😊

Nutrition Information:

(Based on 16 wings from 1 Large Head of Cauliflower and the use of Almond Milk instead of water.)

Nutrition Facts for Healthy Caulifower Buffalo Wings