Buffalo Cauliflower Wings
I've got the secret for making baked Buffalo cauliflower wings extra crispy in the oven! These are a game day favorite with creamy wing dip.
Foto: Well Plated
Ingredients
- ½ cup white whole wheat flour (or swap additional all purpose flour)
- ½ cup all purpose flour
- 2 teaspoons garlic powder
- 7 cups cauliflower florets (about 24 ounces)
- ¾ cup Buffalo wing sauce (I used Frank’s)
- 1 tablespoon unsalted butter
- 1 medium ripe Hass avocado, (pitted and diced)
- ½ cup non-fat plain Greek yogurt
- 1 clove minced garlic
- 2 teaspoons fresh lemon juice
- ¼ teaspoon ground black pepper
- 2 -4 tablespoons crumbled blue cheese, (to taste)
Steps
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Preheat the oven to 450 degrees F. Line a large baking sheet with foil, then coat with non-stick spray.
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In a large bowl, stir together the white whole wheat flour, all purpose flour, and garlic powder. Pour in 1 cup of water, then stir until smooth. Add the cauliflower to the bowl, then toss to coat.
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Spread the cauliflower in a single layer on the prepared baking sheet, shaking off any excess batter. Spread the cauliflower out so that the florets do not touch. Bake until lightly browned, 18-20 minutes.
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Meanwhile, in a small saucepan, combine the Buffalo sauce and butter over medium low heat. Stir until the butter melts, then set aside.
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Once the cauliflower has finished baking, remove it from the oven and pour the buffalo sauce over the top, using the entire saucepan. Toss to coat, using a spatula if the cauliflower is too hot so that you don’t burn your fingers. Return the cauliflower to the oven, then bake for 5 additional minutes, watching carefully so that the sauce does not brown too much on the outside. Serve hot with the Blue Cheese Avocado Dip.
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For the Blue Cheese Avocado Dip: mash the avocados in a medium bowl with the Greek yogurt, garlic, lemon juice, and pepper. Add 2 tablespoons blue cheese and stir to incorporate, the taste, adding extra blue cheese as desired. Cover and refrigerate until ready to serve.
Nutrition Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
💰 Cost Estimate
📋 Price Breakdown (17% ingredients detected)
| Ingredient | Amount | Unit Price | Subtotal |
|---|---|---|---|
| white whole wheat flour | 0.5 cup | - | - |
| all purpose flour | 0.5 cup | - | - |
| garlic powder | 2 teaspoons | $0.50/100g | $1.00 |
| cauliflower florets | 7 cups | - | - |
| Buffalo wing sauce | 0.75 cup | - | - |
| unsalted butter | 1 tablespoon | - | - |
| ripe Hass avocado | 1 medium | - | - |
| non-fat plain Greek yogurt | 0.5 cup | $0.94/200g | $0.56 |
| minced garlic | 1 clove | - | - |
| fresh lemon juice | 2 teaspoons | - | - |
| ground black pepper | 0.25 teaspoon | - | - |
| -4 tablespoons crumbled blue cheese | 2 | - | - |
*Estimated market prices, may vary by region
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