Cauliflower Buffalo Wings

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

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Servings: 8

Serving Size: 8 ounces (4 ounces cauliflower, 2 ounces ranch, 1 ounce carrot sticks, 1 ounce celery sticks)

Ingredients

1 cup Chickpea flour or all-purpose flour
¾ cup Water
¼ teaspoon Salt
¼ teaspoon Garlic powder
¼ teaspoon Paprika
6 cups Cauliflower florets
Oil cooking spray as needed
1 cup Frank’s Red-Hot buffalo wing sauce
24 sticks Carrot sticks
24 sticks Celery sticks
16 ounces Creamy Ranch Dressing

Preparation

1. Preheat oven to 450 degrees.
2. Combine flour, water, salt, garlic powder, paprika and whisk until combined.
3. Dip cauliflower in batter and place a wire rack and allow excess batter to drip. Line baking sheets with parchment paper and spray with baking spray. Place cauliflower on baking sheets. Spray the tops with a bit of oil.
4. Bake for 18-20 minutes or until the tops start to get color on them.
5. Pull cauliflower out of the oven and lightly toss them into buffalo sauce to coat. Put them back into oven for another 5 minutes to crisp back up.
6. Remove from oven.

Nutrition information Cauliflower Buffalo Wings with carrots and celery

Calories: 190 Total Fat: 14.5g Saturated Fat: 2g Monounsaturated Fat: 10g Polyunsaturated Fat: 1.8g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 14g Fiber: 3g Total Sugars: 3.4g Protein: 4.3g Sodium: 840mg Vitamin A: 80μg Vitamin C: 40mg Calcium: 31mg Iron: 1mg Folate: 102μg