Buffalo Cauliflower Wings


These Buffalo Cauliflower Wings are my new favourite party food!

I learned about them through a cooking class at Sobey’s with Firehouse Chef (you guessed it: he’s a fire fighter and a chef!)

Pretty fun concept: you attend a cooking class at the grocery store; get to see first hand how the dish is made; talk to the chef about technique or recipes; you get to eat the dish; and you get the recipe to try it at home!

Buffalo Cauliflower Wings

Fun hey?

I’ve been to a few and plan to go to a few more.

It’s always fun to learn new recipes and even though I try my best not to get overwhelmed with oodles of ideas for what to make, I do like adding to my recipe repertoire every now and then.

Plus, sometimes a dish is trending and I just seem to hear about it all over Instagram or through my friends and I just don’t try it. Maybe I’m a late adopter? (I thought I was an early adopter for most things…)

But case in point for the not-trying-things-as-fast-as-Pinterest-does, are these Buffalo Cauliflower Wings. I may be a bit late to the party but man, am I glad I came.

Truth be told, I’ve consumed more than my share fair of chicken wings in my life. When I was in University, I worked at a place called “Rib Shack” and they had very popular wing nights.

Every Thursday night, people will steadily fill the bar-side of the restaurant and order wings, after wings, after wings.

And I’d be working in the restaurant side but because the restaurant wasn’t very busy, I’d be a “wing runner” – bringing the wings from the kitchen to the hungry bar patrons.

There was major controlled chaos in the the bar – it bustling with boisterous customers talking loudly at each other; staff running everywhere delivering Coors Light and the night’s special draft beef selection; and various cheers and jeers at the particular sports team on the TVs.

The kitchen was chaotic too! I’d walk in – almost running into someone else running wings – and be hit with the heat of the fryers and the smell of fried chicken wing fat; the line cooks would be yelling an almost constant stream of profanity-laden statements as to why for the love of all things holy are these wings still sitting here?! They were doing a great job but to be fair to the runners, there was like 25 different wing orders up every 2 minutes so it did seem backlogged.

Buffalo Cauliflower Wings

The absolute calmest part of running wings was the small part of the “run” where I left the kitchen and passed through the restaurant. It was so quiet in there; so still. It was cool and there was maybe 1 or 2 tables having light conversation and maybe a staff member rolling cutlery for the next day.

It was like in Moana at the end of the movie when she realizes that Takhar is Tafiti and she parts the ocean to let them walk together. Everything is still moving but still. That’s what it was like…and then I’d enter the bar and be thrown into that environment.

I didn’t think these Buffalo Cauliflower Wings would be as good as they are!

To be honest, I think one of the draw backs was the (slight) complication with the dipping and the batter and the different sauces.

But now that I’ve made them a handful of times, I can confidently say: although I wouldn’t put them into the “super simple recipe” category, these Buffalo Cauliflower Wings are worth all the extra effort.

Buffalo Cauliflower Wings

There’s a lot of different ways to make Buffalo Cauliflower Wings but this is a healthier version!

I did modify the original recipe to cut some of the fat and calories to make it still heart healthy and prediabetes reversal on point 🙂

You will love these, hand on heart and so will your guests. Promise! Even my husband said they taste like actual buffalo chicken wings! I love them because they have all the heat from the Frank’s Red Hot Buffalo sauce and the coolness from the blue cheese dressing.

And even though they may still pack some calories, you’re getting a hit of fibre from the cauliflower and a lot less fat and calories than regular buffalo chicken wings.

Since I’m still easing in to super stinky cheeses, I use Blue Cheese Dressing but if you want more of the blue cheese flavour, feel free to add more blue cheese itself.

Hope you love them!


Buffalo Cauliflower Wings
Serves 8
A fun appetizer for the Big Game!
Write a review
Prep Time
15 min
Cook Time
23 min
Total Time
38 min
Prep Time
15 min
Cook Time
23 min
Total Time
38 min
225 calories
6 g
46 g
22 g
3 g
11 g
131 g
224 g
3 g
1 g
9 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 225
Calories from Fat 191
% Daily Value *
Total Fat 22g
Saturated Fat 11g
Trans Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 46mg
Sodium 224mg
Total Carbohydrates 6g
Dietary Fiber 2g
Sugars 3g
Protein 3g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Dipping sauce
  1. 1/3 cup of buttermilk
  2. 1/3 cup of 0% Greek yogurt
  3. 1/3 cup Blue Cheese Dressing
  4. 1 Tbsp rice vinegar
  5. 2 Tbsp fresh chives, chopped
  6. 2 Tbsp fresh parsley, chopped
  7. 1 Tbsp fresh dill, chopped
  8. 1/4 tsp garlic powder
  9. Salt and pepper
Cauliflower coating
  1. 1 cup all-purpose flower
  2. 1 tsp paprika
  3. 1/2 tsp garlic powder
  4. Salt
  5. 1/2 cup butter milk
  6. 1 medium head cauliflower, broken into 1 1/2 inch florets
  7. 2 Tbsp unsalted butter
  8. 3/4 cup Frank Red Hot Sauce, Buffalo
  9. 1 clove garlic
  1. 1. Preheat oven to 450 degrees F. Line 2 baking sheets with parchment paper
  2. 2. For the dipping sauce: whisk the buttermilk, Greek yogurt, blue cheese dressing and vinegar in a bowl until smooth. Add the chives, parsley, dill, garlic powder, 1/2 tsp of salt and some pepper. Stir to combine. Cover and chill while you make the cauliflower.
  3. 3. The the cauliflower coating, combine the flour, paprika, garlic powder and 1 tsp of salt in a large bowl. In a measuring cup, stir together the buttermilk and 1/2 cup of water. Whisk the buttermilk mixture into the flour to make a smooth, thick batter.
  4. 4. Add the cauliflower to the batter and toss well to coat. Transfer the cauliflower to the prepared baking sheets. If there is excess batter, shake it off back into the bowl. Don't let the cauliflower pieces touch on the baking sheet.
  5. 5. Bake in the pre-heated oven at 450F for about 15 minutes.
  6. 6. While the cauliflower is baking, melt the butter with the hot sauce and garlic in a small saucepan over low heat. When the cauliflower has baked for 15 minutes and the batter is set, drizzle the cauliflower with the hot sauce mixture. Then turn the cauliflower over and drizzle with the rest of the hot sauce. Try to coat all of the cauliflower pieces completely with the hot sauce.
  7. 7. Set the oven to broil. Broil the cauliflower until just tender and the coating is crispy, about 3-4 minutes. Let cool briefly before servings with the dipping sauce.
  1. Serving tip: on a small plate for each guest, put a dollop of dipping sauce on the plate first, then top with 2-3 cauliflower pieces.
Adapted from The Firehouse Chef
Adapted from The Firehouse Chef
The Love Carbs Coach https://lovecarbscoach.com/
Showing 2 comments
  • Avatar
    Susan Webster

    Thanks for adding the nutrition information.

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