We had a Super Bowl party in early February and I made the usual suspects but I also wanted a slightly healthier and vegetarian version of the traditional Buffalo wings. I have made Buffalo cauliflower in the past but it never really met my expectations achieving the crunchy coating I had hoped for, so I put it on the back burner. Then in January, I started thinking about adding texture to the florets in the form of breading. I tested this recipe with panko with regular flour and the crispy rice cereal with coconut flour and to be honest, in a blind taste-test, JT voted for the crispy rice cereal and coconut flour version. The coating has a great crunch and being made of crispy rice cereal and coconut flour, it is also gluten-free. Vegans may use chia seeds instead of the eggs for the binder.
Crispy Buffalo Cauliflower “wings”
Ingredients:
- 60 g coconut flour
- 2 eggs, whisked well
- 120 mL water, plus
- 120 g crispy rice cereal, hand crushed
- 15 g Buffalo chicken spice mix
- 15 g dehydrated onion flakes
- 15 g granulated garlic
- 5 g sea salt
- ~750 g Cauliflower, cut into 2-bite pieces
- Non-stick spray
Directions:
- Pre-heat the oven to 425° F. Line a large baking sheet with parchment paper
- Place coconut flour, eggs whisked with water, and crispy rice cereal into three separate medium-sized, deep bowls.
- Add 15 g of Buffalo spice mix into the crushed crispy rice cereal and mix well.
- Take one cauliflower floret at a time and dip into the coconut flour first, then the egg and lastly the crispy rice cereal and coat well. Lay each cauliflower floret (flat-side down) onto the parchment-lined baking sheet. Continue until all of the cauliflower is coated with the rice-breading. You may need to add a bit more water to the egg mixture as the coconut flour tends to thicken it up.
- Bake for 20-30 minutes or until cauliflower is cooked but not too soft (test with a cake tester, there should be resistance when poked through).
- Drizzle with Buffalo-style sauce, if using.
- Serve hot with blue cheese dipping sauce.
Ingredients for Buffalo-style sauce:
- 65 mL melted butter
- 15-30 mL honey (to taste)
- 50 mL hot sauce
Directions:
- Combine all three ingredients in a small pan and heat slowly to a boil and boil for 3 minutes. Drizzle lightly over the baked cauliflower.
Notes:
- I find the best results are achieved using dry cauliflower (wash and spin-dry then lay out on a clean dishcloth for 20-30 minutes).
- You will need to coax the coconut flour into the cauliflower crevices.
- If you are trying to be healthier, omit the Buffalo sauce.
- This dish is best served right out of the oven, as the crispy rice cereal eventually gets a bit soggy, particularly with the Buffalo sauce on it.
- I puréed leftovers with vegetable stock into a smooth soup and JT could not stop raving about it.
Gotta love those blind taste tests =) so glad you found the version you like! I haven’t made buffalo cauli wings in ages but will definitely keep your crisped rice idea in mind for next round. Sounds like they were a hit.
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These cauliwings sound fantastic! I’m a wings junkie, but I also love cauliflower, so these sound really good to me.
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Thanks Jeff, we love traditional wings as well but they are so unhealthy. This is a very nice alternative with great flavour and good crunch.
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Interesting idea, Eva. Will have to give it a go. Love cauliflower and always looking for new ways to prepare it.
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It could be a great side for a big dinner too! Thank you for your comment, Frank.
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Nailed it Eva!. Woohoo.
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Thank you Tania.
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This is a terrific recipe! I love the flavor of wings, but they’re so messy. And frankly, the chicken doesn’t actually add that much to them. Heresy, I know, but true. AT least I think so. 🙂 This is a much better dish — thanks.
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You’re spot on John, the chicken is just a vehicle for the sauce, so why not make them healthier. Thank you for your comment.
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I am a HUGE fan of cauliflower – this really does look great and thanks for doing the groundwork!! Do you think that as women get older we actually need less meat – I find myself often serving myself the salad and leaving Our John to eat the meat. He would choke if there was no meat at dinner but I think I could go without it forever now. I just have no craving for it. So I love being able to make a great dish like this one. Thank you!
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Hi Celi, I am a firm believer of listening to your body, my dear Mom was that way, I do believe we eat less meat as we get older. I pick and choose when I have meat because I still really like it but I just try not to have it too many times a week. Yesterday I had Pho with thinly sliced beef, but I probably won’t have that again for a few weeks.
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I want to try making Pho- chg John is a big fan!
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His quick recipe was quite delicious and easy to make. I’m glad I made a double batch.
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Beautiful snacks, Eva! You are so creative!I love cauliflower, but keep on preparing it in two ways only (both in the oven), so this one would be a nice change.
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Thank you kindly for your lovely words, Sissi. I love cauliflower too and the crispy rice cereal gives it another lovely texture.
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Oh, boy, these sound so much better than regular ol’ wings! That coating is perfect!!
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Thanks Liz, I’m making them for lunch today!
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I think you nailed it. I can hear the crunch from here! GREG
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It’s definitely a keeper recipe, thank you for your comment Greg.
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Mmm these sound fantastic Eva!! I’m all for using veges. I used cauliflower to sub for chicken recently but in a very different sort of recipe 😀
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I can’t wait to see that recipe Lorraine, thank you for tour comment.
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I love the use of coconut flour here…these look crispy and packed full of flavours, Eva.
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Thanks Angie. I’m making these for lunch today.
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Love the idea of crispy cauliflower (a favourite in our house) with buffalo sauce. Can’t wait to try it! Could you use the sauce as a dipping sauce to help prevent the little florets from getting soggy?
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That’s a fantastic idea Michela, thank you!
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