Grain Free Buffalo Cauliflower Wings

Ok so not gonna lie, we eat buffalo cauliflower in our house at least 2 times a week! It’s just both our favorite meal! Even after years, it never seems to get old, and we always fight over the last piece. I wanted to lighten up the traditional buffalo cauliflower and make it into something that you could enjoy regularly and was also ridiculously healthy.

This recipe is so simple! We’re only really battering the cauliflower, baking it (instead of frying) and tossing it in buffalo sauce. You CAN NOT miss dipping it in our herbed ranch dressing too — I could eat this with a spoon it’s so delicious.

Instead of regular flour or even gluten-free flour we’re making it even healthier by using cassava flour — which is made from the root vegetable cassava (also sometimes called yucca). This works great to keep the recipe crunchy, grain-free, and clean eating any time eating approved.

I hope this recipe is loved by your family like it is by mine!

cheers,

katie :)

Yield: 4 servings as an appetizer

Ingredients

• 1 medium head of cauliflower, cut into medium sized florets
• Spray oil, like coconut or avocado
• 3/4 cup cassava flour, Otto’s Brand recommended — other brands will not work in this recipe
• 1 1/4 cups water
• Big pinch of salt
• Buffalo sauce of choice, I like Frank’s
• Herbed Yogurt Ranch — see BBQ Jackfruit slider blog post for recipe

Directions:

Pre-heat the oven to 425. Line a large baking sheet with parchment paper. Spray the parchment paper lightly with oil.
In a large bowl whisk together cassava flour, water, and a big pinch of salt. If the batter is too thick add an additional 1-2 tablespoons water, or until a slightly thick batter is reached — I find this can vary based on the cassava flour batch.
Dip prepared cauliflower florets into batter, gently shaking to get rid of any excess batter. Place onto prepared baking sheet. Finish with remaining florets. Lightly mist the tops of the cauliflower with spray oil.
Bake for 40 minutes, flip and bake for another 20 minutes. Remove from oven and toss with buffalo sauce. Serve with herbed yogurt ranch for dipping (see “BBQ Jackfruit Sliders for the ranch recipe)

MEAL PREP TIP:

Theses cauliflower wings hold up AMAZING! Just bake as usual and for any wings you would like to save for another meal, simply store in a Tupperware container (with out sauce) and refrigerate until ready to enjoy. To re-heat bake at 350 on a parchment lined baking sheet for about 10 minutes and then toss in your desired sauce (Buffalo, BBQ, Terriyaki, etc. . . .) and dip into ranch, which keeps at least 3-4 days.