In full disclosure, I’ve never cooked cauliflower before in my life! I have been a bit scared to try this cruciferous vegetable. But after hearing about all the healthy benefits of this “vegetable du jour,” I decided to give it a try and looked into ideas for what I could do with cauliflower to make it palatable for a picky eater (like me!).
While scanning Facebook one day I saw a recipe for cauliflower buffalo wings. I took mental note of the recipe, and then, on a whim, bought cauliflower at the grocery store that week. I couldn’t remember where the exact recipe came from, but I did remember to basically coat the cauliflower florets with a garbanzo bean flour mixture and then bake it at a high temperature. The concept seemed foolproof – and it was! While I couldn’t find the original recipe that provided the first spark of inspiration, I found this recipe published in PopSugar and went with it – it was almost exact to what I recall seeing and seemed like a wonderful, easy and fun recipe to make.
I wasn’t sure what to expect at the end of this process. Would they taste good? Would they be gritty and soft? Would this dish be palatable for me and my family to enjoy?
After pulling these “wings” out of the oven, I have to admit, it was love at first bite! I couldn’t believe I was eating cauliflower – no way! These are delicious and I didn’t miss eating chicken wings at all – these were a healthier alternative!
If you’re looking for a great plant-based appetizer to serve up at your next dinner party – or at a Super Bowl party or other big game – give these a try. Your guests might cringe at first when they see their beloved chicken pieces replaced with cauliflower florets, but once they bite into these flavorful and healthy treats, they’ll be hooked!
- 1 head cauliflower, rinsed and separated into large bite-sized pieces (florets)
- 1 cup garbanzo bean flour
- 1 cup water
- 2 tsp. garlic powder
- 1-2 tsp. sea salt
- 1 Tbsp. melted butter (or butter substitute like Earth Balance)
- 2/3 cup hot sauce (check to ensure GF)
Preheat oven to 450 degrees F.
Prepare a baking sheet with heavy duty foil and cooking spray (make sure it's well greased)
In a large bowl, whisk together flour, water, garlic and salt until well combined.
Dip each floret into the mixture until well coated, shake off excess and then place on baking sheet.
Cook for 35-45 minutes, tossing the florets every 10-15 minutes.
Meanwhile, combine melted butter and hot sauce. Put mixture into serving bowl (for dipping) and set aside.
Once florets are cooked well and start to brown, remove from oven. They should be soft inside and gently browned on the outside.
Serve immediately along with your dipping sauce.