[recipe!] Cauliflower Buffalo “Wings”

By: Rachel


Ready for Superbowl Sunday? Whether you’re in it for the game, the halftime show, or the commercials, you’re gonna need something to eat. If you’re a veghead, chips and guacamole might be the beginning and end of your culinary options.


Here’s where our Buffalo “wings” come in. Chewy, mild-tasting cauliflower florets stand in for chicken, providing a canvas for the sweet-sour sauce that it turns out is really the focus of the dish, anyway. As an added bonus, we’ve used garbanzo bean (aka chickpea) flour to bread the cauliflower, arming these good-for-you “wings” with a dose of fiber, iron, and protein.


Trust us: These cauliflower Buffalo “wings” are filling, satisfying, and kind of addictive. Bake up a batch and bring them to your friend’s Superbowl party so you’re not stuck in the corner with a bowl of guacamole in your lap (though, really, we could think of worse things).


Cauliflower Buffalo "Wings"

1 large head of cauliflower

1 cup garbanzo bean flour

1 cup water

1 teaspoon garlic powder

1/2 teaspoon salt

1 tablespoon canola oil

1 cup buffalo wing sauce

1 tablespoon olive oil


Preheat oven to 450 degrees F. Cut the cauliflower into medium-sized florets. In a large bowl, whisk together the garbanzo bean flower, water, garlic powder, and salt. Add the cauliflower to the bowl and mix until coated with the garbanzo bean mixture. Grease a baking sheet with canola oil and place the coated cauliflower florets on the tray (Important: Do not pour excess garbanzo bean mixture onto the tray). Bake for 10 minutes, toss, and bake for another 10 minutes. In another large bowl, mix together buffalo wing sauce and olive oil. Place cauliflower florets in the bowl and mix until coated with sauce. Put the cauliflower back on the baking sheet, leaving any excess sauce in the bowl, and cook for another 15-20 minutes.


Serve with celery sticks and your favorite ranch dressing.


Give them a try and let us know what you think!


What will you be eating while the game's on this Superbowl Sunday?