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  • Sam Walker

Buffalo Cauliflower "Wings"

Chicken wings are a staple in the belly of most people - and while they are absolutely delicious and wonderful, chicken wings aren't necessarily the healthiest.


Over the past few years I've completed the Whole 30 a few times and came across the concept of buffalo cauliflower "wings"

and I am hooked! I crave them more than chicken wings now and my body loves me for it!


Here's my recipe: (a little mix of Whole 30 and not Whole 30)


1 head of cauliflower

Frank's Red Hot Buffalo Sauce

1 egg

3/4 to 1 cup of flour (whatever type of flour you use - but enough to coat the cauliflower)

garlic powder

onion powder

salt & pepper


Pretty simple!


Next, we cook!


  1. Preheat the oven to 475 degrees and place parchment paper on a baking sheet.

  2. Chop the head of cauliflower into bit sized portions. Then in a bowl or I like to use a ziploc bag, place the chopped cauliflower into the bag and then crack an egg into it. Coat the cauliflower with the egg.

  3. After the cauliflower is coated, add the flour and other seasonings to the bag and then toss to coat the cauliflower completely again - creating a light coating on the pieces.

  4. Place the cauliflower on the baking sheet and bake for 25-30 minutes.

  5. Once the time has passed, take out the cauliflower and let it cool for around 5 minutes.

  6. Coat the cauliflower in the buffalo sauce and then broil for 5 minutes until they are done to your liking!


Serve with some homemade ranch dressing (recipe on my site!) and enjoy!!




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