Buffalo Cauliflower Recipe (Paleo and Keto Friendly!)

Name: Buffalo Cauliflower Recipe
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 6
Cuisine: American
Ingredients: 4 tablespoons butter; ½ cup hot sauce (choose a low-sodium hot sauce like Tabasco; Frank’s is too high in sodium); 1 tablespoon apple cider vinegar; 1 tablespoon coconut aminos; 1 teaspoon garlic powder; 1 cauliflower head, medium-size

August 20, 2021 by Dr. Josh Axe, DC, DNM, CN

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Eating Buffalo chicken wings while watching a sports event or as an appetizer has become something of an American tradition. Legend has it that Buffalo wings were invented at a bar in Buffalo, New York in 1964. Chicken wings were normally thrown away or reserved for making stock, until the owner of the bar decided to deep fry them and toss them in cayenne hot sauce.

Since then, Buffalo wings have been a staple in bars across the United States and Canada, but what if there was a more health conscious option? Good news — you can get the same flavors using cauliflower instead of fried chicken wings, and a slew of health benefits, too.

Buffalo Wings Are Better with Cauliflower

Typically, Buffalo wings are deep-fried in vegetable or canola oil until they are well browned, then they are drained and mixed with sauce. I don’t like to eat anything that has been fried in canola oil because it’s a refined oil that’s often partially hydrogenated to increase its stability, but this increases its level of trans fats and negative health effects. Also, over 90 percent of canola oil is genetically modified. Consuming genetically modified canola oil can lead to kidney and liver problems and life-threatening heart trouble, like high blood pressure and increased LDL cholesterol levels.

For my Buffalo wings, I think cauliflower is better. Cauliflower is a cruciferous vegetable that’s rich in health-promoting phytonutrients and anti-inflammatory compounds. It also supplies essential vitamins and minerals, including 73 percent of your daily value of vitamin C.

If there’s any doubt how good these Buffalo cauliflower wings are for you, look at the nutritional info below. Only 100 calories per serving, with 8 grams of healthy fats along with only 6 grams of carbs, making it friendly for keto and Paleo dieters.

How to Make Buffalo Cauliflower

Not only are Buffalo cauliflower bites incredibly healthy, but it’s also pretty easy to make. Start by preheating your oven to 450 degrees F and preparing a 9 x 13 baking sheet with parchment paper.

While the oven preheats, make a Buffalo sauce with these delicious ingredients: butter, hot sauce (choose a low-sodium hot sauce like Tabasco; Frank’s is too high in sodium), apple cider vinegar, coconut aminos and garlic powder. Place these ingredients into a small saucepan over medium heat. Once the butter is melted, then whisk up the mixture to fully combine.

Take a medium head of cauliflower and remove the stem. It should then naturally break apart into large florets. Then use your knife to chop these florets into smaller, bite-size pieces and put into a large mixing bowl.

Pour two-thirds of the sauce over the cauliflower and mix with a wooden spoon, careful not to break up the cauliflower any more than it is. (Or use your hands!) The rest of the sauce will be used for dipping later.

Pour the cauliflower out on your parchment paper-lined pan and spread the pieces evenly.

Pop the baking sheet into the oven for 30–40 minutes, depending on how crispy you like it.

It’s as simple as that! Your Buffalo cauliflower bites are ready to go. Serve with the remainder of the Buffalo dipping sauce, along with an optional vegan blue cheese dip.

Enjoy this healthy alternative to Buffalo wings!