Cauliflower Buffalo Wings

25 02 2017

I was looking for a way to make those great spicy cauliflower bites you get at restaurants without having to deep fry them. These turned out great. I found the garbanzo flour and a gourmet store, like Whole Foods. It is nice because it is gluten free and does not give any flour taste. Buffalo sauce is literally hot sauce, I used Frank’s, combined with melted butter. I added a few more fun ingredients, but it is very  easy.


1 head cauliflower, chopped into small flowerettes

1 cup garbanzo bean flour

1 cup water

1 tsp. garlic powder

1 tsp salt


1/2 cup melted butter

1/2 cup hot sauce

1 tbsp. lemon juice

1tsp Worcestershire sauce

pinch granulated garlic


To make the sauce: Whisk together melted butter, hot sauce, lemon juice, Worcestershire and garlic until well combined. (Can be stored in the refrigerator for up to one month.)

Preheat the oven to 450 degrees. In a medium size bowl, combine flour, water, garlic powder and salt. Whisk together until smooth. Toss cauliflower into batter making sure to coat each piece completely but allowing any excess batter to drip off. Put on a greased baking sheet. Bake for 15 minutes.

Then toss the cauliflower in a the hot sauce mixture. Put back on the baking sheet and cook for an additional 25 minutes or until it becomes crispy. Allow to cool for 10 minutes before serving. Serve with your favorite creamy dressing. (I used an Asiago Peppercorn Sauce. Ranch is always good too.)






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