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Buffalo Cauliflower Recipe

Buffalo Cauliflower Recipe

This healthy spin on the classic Buffalo Wings offers the same great kick with a more nutritious and low-carb punch by substituting cauliflower for chicken.
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Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Appetizer, Side dish
Servings 4 servings


  • Whisk
  • 2 Bowls (one large, one small)
  • Baking Sheet
  • Parchment Paper/Cooking Spray


  • 1 head cauliflower (large) cut into florets
  • ½ cup water
  • ½ cup all-purpose flour
  • 2 tablespoons garlic powder
  • 1 tablespoon paprika
  • ½ tablespoon salt
  • ¼ tablespoon black pepper
  • ½ cup hot sauce
  • 2 tablespoons melted butter
  • ½ tablespoon lemon juice


  • Preheat your oven to 450 degrees Fahrenheit. Then line a baking sheet with parchment paper. You can use cooking spray if you're out of parchment, but the parchment really helps keeps the cauliflower crisp.
  • In a large bowl whisk together the flour, water, garlic powder, paprika, salt and pepper until smooth. The batter will be thick, with a texture similar to paste. Add the cauliflower and toss to coat the pieces evenly.
  • Now you can spread the cauliflower apart on the parchment, while making sure to leave space between the pieces. Bake for 20 to 25 minutes or until lightly browned. Make sure you flip the pieces half way through the bake time.
  • While the cauliflower is baking combine the butter, lemon juice, and hot sauce in the small bowl until they are well blended. Brush the sauce on the florets and then finish baking them for another 15 minutes. This dish is best served hot and fresh alongside celery, carrots, and ranch dip.


Remember this is a new, healthy take on an old sports party favorite. The best way suggested to serve it is with carrots, celery, and Ranch sauce. Add some chips, dip, and your favorite game day beverage and you're ready to go!
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