Buffalo Hot Wings Cauliflower | How I Got My Husband to Love Cauliflower

Do you like hot wings?  My husband loves them!  I don’t eat hot wings and yet, we both love this recipe.  It’s packed with all of the flavor of hot wings minus the low quality meat that usually gets served in hot wing dishes.  Here is an extremely  healthy, fiber packed, low carb, tasty, fun way to snack or add a side dish to dinner.

This is pretty easy to make, though it takes a little longer than my usual recipes……but totally worth the effort!  I use gluten free flour because gluten sucks, but you could also use almond flour.  

Buffalo Hot Wings Cauliflower
1 head of cauliflower or 2 bags of precut cauliflower

1/2 c fat free sour cream or Greek yogurt

1/4 c almond milk or dairy milk

1/2 c gluten free flour

1 tsp garlic salt

1/2 c buffalo sauce

1 tbsp butter, melted

Easy Steps:

Preheat oven to 350º.  Put your butter in the oven in a small glass dish to melt.

Get a large bowl and mix the sour cream, almond milk, gluten free flour, and garlic salt together into a thick batter.  If it’s too thick, add a little more milk.

*Get your butter out of the oven!

Throw the cauliflower into the mix…….


Mixture plus cauliflower….


Mix, stir, mix. You’ll thank me later.

Stir and toss around until the cauliflower is coated with the mixture……

…..throw the mix on a pan and bake for 25 minutes.


Place the mixture on a pan and bake for 25 minutes. You’re halfway done!

Now, get another bowl and combine the buffalo sauce and melted butter.

When the cauliflower is ready, take it out of the oven and drizzle the buffalo sauce mix over the top.  You’ll want to roll the cauliflower around a little to get the pan well coated with this sauce.


Drizzle the buffalo sauce over the cauliflower evenly and bake again for 10-15 minutes.


Throw this puppy back into the oven again.

Bake for an additional 5–10 minutes.


I love Bolthouse Farms Chunky Blue Cheese because it rocks!
Note my husband’s empty plate…..

Remove, cool, and enjoy with some low fat blue cheese dressing!  I use Bolthouse Farms.

Bonus:  You can use this exact same mixture with some boneless, skinless, preferably organic chicken chunks.  Bake for 45 minutes at 375 instead, or until thoroughly cooked and enjoy just as you would wings.  

That’s all from sunny South Florida today, folks.  This mom is headed for carpool line.  We just got back from a week in CO, and I am thankful for the sunshine.  As much as I enjoyed every minute of being there, I’m a Florida beach girl at heart.  Sunny and 75 is a reality here in Lighthouse Point today.  To all of my friends who live here:  have you tried the new Frosty Point Ice Cream Parlor?  Cool new spot.  Ciao for now!