cauliflower wings on plate

Cauliflower Buffalo Wings

Got a head of cauliflower? Make these amazing healthy buffalo cauliflower wings with just a few simple ingredients for the big game. These healthy cauliflower wings are especially delicious dipped in a homemade healthy blue cheese dip.

Prep: 15 minutesCook: 35 minutesTotal: 50 minutes
Fat 16 Carbs 19 Protein 11
Yield 4 1x


For the Cauliflower

  • 4 cups cauliflower florets (~1 medium head)
  • 1 cup superfine almond meal
  • 1 tablespoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 large eggs

For the Buffalo Sauce

  • 1/2 cup Franks Hot Sauce
  • 2 tablespoons maple syrup

For the Blue Cheese Sauce

  • 3/4 cup nonfat Greek yogurt
  • 1/31/2 cup blue cheese crumbles
  • 1 tablespoon lemon juice
  • 1/8 teaspoon salt


  1. Preheat oven to 400ºF and spray a baking sheet with olive oil cooking spray.
  2. Prep cauliflower, but cutting into “wing-sized” pieces. Set aside.
  3. Make rub my mixing together almond flour, garlic powder, smoked paprika, salt, and pepper. Transfer into a gallon-sized bag.
  4. Then, crack 2 eggs in a bowl and whisk.
  5. Dip cauliflower into the egg mixture and thoroughly coat. Then transfer into gallon-sized bag. Repeat with all pieces of cauliflower.
  6. Shake bag so that the cauliflower gets coated with rub.
  7. Transfer cauliflower onto baking sheet and spread out evenly. Spray cauliflower with olive oil cooking spray or alternatively drizzle on some olive oil.
  8. Bake at 400ºF for 20 minutes. Remove and flip cauliflower. Bake for 10 more minutes.
  9. While cauliflower is baking, prepare buffalo sauce. Mix together Franks and maple syrup.
  10. When cauliflower is done baking, toss in buffalo sauce, making sure all pieces are coated.
  11. Place cauliflower back on baking sheet and then bake at 400ºF for 3-5 more minutes.
  12. Remove from oven and let sit for 5 minutes.
  13. Prepare blue cheese sauce, by mixing together all ingredients.
  14. Enjoy!

Tips & Notes

Nutrition does not include blue cheese sauce.

Watch It

Nutrition Facts

Serving Size: 1/4 Calories: 256 Sugar: 9 Fat: 16 Carbohydrates: 19 Fiber: 6 Protein: 11
Author: Lee HershCategory: AppetizerMethod: OvenCuisine: American

Keywords: cauliflower buffalo wings, cauliflower wings

Blueberry Flax Superfood Smoothie in a Cup

5 Secrets to Healthy & Delicious Smoothies

Our best tips & recipes to perfectly sublime smoothies!