Cauliflower Buffalo "Wings"

We LOVE the spicy flavor of Buffalo wings, but don't really love the calories and fat that they pack in. Cauliflower is one of our favorite versatile vegetables, and it's the perfect vehicle for that spicy flavor that we crave. These "wings" are the perfect party snack- and can be served up just like you would with chicken wings (with carrots, celery and Ranch or blue cheese dressing!).



  • 1/2 cup Buffalo Wing Hot Sauce (like Frank's Red Hot)
  • 1/4 cup melted butter


  • Serving Size:   1/2 cup
  • Servings:   about 11
  • Calories:   90
  • Fat:   5g
  • Carbs:   7g
  • Fiber:   2g
  • Sugar:   3g
  • Protein:   5g


    • Pre-heat oven to 400˚.
    • In a large bowl, combine FlapJacked Mix, milk and water. Whisk together well. Add in garlic, cumin and pepper and stir again.
    • Pour cauliflower into bowl (about 1 cup at a time) and stir into batter to coat well. Drip off excess batter and place onto a greased cookie sheet (about 1/2 inch apart).
    • Repeat with the rest of the cauliflower until all is coated. Place in the oven and bake for 22 minutes.
    • While the cauliflower is baking, make the sauce by combining the Buffalo wing sauce and butter into a large bowl. Stir together well.
    • Remove the cauliflower from the oven and increase the heat to 450˚. Take the cauliflower off the baking sheet and place into the bowl (about 1 cup at a time) and coat with the sauce.
    • Place back on the baking sheet and repeat with the remaining cauliflower. Place back in the oven and bake for about 15-20 more minutes (until cauliflower starts to get a few brown or "charred" marks.
    • Remove from the oven and let cool for a few minutes. Assemble cauliflower on a plate along with your favorite dipping sauce (Ranch or blue cheese dressing) and serve immediately. Enjoy!

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