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GOLDEN BUFFALO CAULIFLOWER WINGS

I love veggies, but cauliflower has got to be one of my favourites.  It’s incredibly versatile and can be used to make everything from breakfast porridge and soup to pizza crust, “rice”, and now buffalo wings!

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Before you ask, no, these cauliflower bites don’t taste like chicken.  But they’re tangy and spicy and savory and seriously addictive in their own right!  They make a great healthy appetizer, game-day snack, or side dish.

Golden Buffalo Cauliflower Wings have been a huge hit with all my taste testers, vegetarians and meat-eaters alike.  And the fact that they work for just about anyone (gluten-free, vegan, paleo, keto, whole30) is a total bonus!

I like to use my Philips XXL air-fryer for this recipe (not sponsored — I just love it!), but I have also provided baking instructions below.

Crazy for Cauliflower

PHOTO CREDIT PEXELS.COM

PHOTO CREDIT PEXELS.COM

Cauliflower is a member of the cruciferous family — a family that also includes broccoli, kale, and brussels sprouts.  Studies suggest that these nutritional powerhouses may have a role in preventing chronic illnesses such as cardiovascular disease, diabetes, Alzheimer's, and even certain cancers.

Cauliflower is rich in vitamins & minerals, fibre, and disease-fighting glucosinolates, phenols and other powerful phytochemicals.  Because of its low calorie and high fibre status, cauliflower is great for constipation and healthy weight control. It also contains compounds that help to balance hormones and support liver function.

Ok, so now that I’ve told you the health benefits of cauliflower, it’s time to move on to the real reason you should try this recipe: it tastes AMAZING!

Golden Buffalo Cauliflower Wings Recipe

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Ingredients:

  • 3 Tbsp Frank’s RedHot Original sauce

  • 3 Tbsp nutritional yeast

  • 1 Tbsp avocado oil

  • 1 Tbsp arrowroot starch

  • 2 tsp Lakanto monofruit sweetener (optional)

  • 1/2 tsp ground turmeric plus pinch of black pepper (optional)

  • 1/2 tsp sea salt

  • 1 medium head of cauliflower, chopped into 4 cm or 1 1/2” florets

Air Fryer Directions:

  1. Preheat air fryer to 400F for 10 minutes.

  2. Meanwhile, put Frank’s RedHot, nutritional yeast, avocado oil, arrowroot starch, sweetener, turmeric, pepper, and salt into a large bowl and whisk until well combined.

  3. Add cauliflower florets and toss to coat.

  4. Cook in air fryer for 10 minutes then use tongs to turn and cook for another 5 to 10 minutes, or until tender and golden brown.

AIR-FRIED GOLDEN BUFFALO CAULIFLOWER WINGS

AIR-FRIED GOLDEN BUFFALO CAULIFLOWER WINGS

Baking Directions:

  1. Preheat oven to 400F and line a baking sheet with parchment.

  2. Put Frank’s RedHot, nutritional yeast, avocado oil, arrowroot starch, sweetener, turmeric, pepper, and salt into a large bowl and whisk until well combined.

  3. Add cauliflower florets and toss to coat.

  4. Spread cauliflower evenly on baking sheet and roast for approximately 30 minutes, turning halfway, or until desired consistency achieved.

OVEN BAKED GOLDEN BUFFALO CAULIFLOWER WINGS

OVEN BAKED GOLDEN BUFFALO CAULIFLOWER WINGS

Golden Buffalo Cauliflower Wings can be stored in an airtight container in the fridge for 5 days. To reheat, spread on a parchment-lined baking sheet and broil for 2 to 3 minutes, being careful not to burn. Alternatively, you can return to air fryer for a couple minutes or until heated through. Serve with Ranch dressing or your favourite dipping sauce.