Buffalo Cauli “Wings”

This is the most perfect spicy app and or side dish, that is less calories then the normal wings you may get!

An extra serving of veggie too!!

You can make this recipe with or without flour, I used GF all-purpose from Trader Joe’s because that’s what I had on hand. 

First off; you need cauliflower florets, franks hot sauce, coconut/avo oil spray or any oil if you wish to up the fat content and any seasonings you may wish:

I added chili powder, sea salt, garlic powder.

If you're into super spicy things; adding sriracha into the mix is great too!

Directions:

The KEY to crispy cauliflower is coating them in flour but it is optional! 

1/4 cup is what I used but it depends how much cauliflower you have, you may use up to 1/2 cup.

Break up the cauli florets in a bowl, mix in flour of choice, dry seasonings to taste, spray with coconut oil spray. 

Then shake as much hot sauce as you wish! I just kept adding until all florets were coated (1/3-1/2) cup.

You can cook these “wings” two ways! I’ve tried both!

Roasted @ convection bake 425 for 30 min flipping halfway - on a tin foil lined tray. 

OR you can air fry them @400 for 10 min & SHAKE and place the air fryer rack back in for 15 min.

If you choose to air fry, I would suggest doing multiple rounds of florets so you don’t have too much cooking at once, which will ensure they all get cooked evenly.

This is a great alternative if you're someone who loves wings! It would be great served with chopped celery, carrots and a mixture of plain 0% greek yogurt and ranch seasoning for a healthier “ranch” dipping sauce!! 

FYI the air fryer brand I have been using @ home is a PHILLIPS from Macy’s!

MACROS will vary depending on flour, and how much cauliflower you use!! For a batch of 400 grams raw cauliflower florets and ¼ cup GF flour it is around 230 calories- macros (0 fat, 42 carbs, 10 protein)