Ingredients
- 1 medium head cauliflower, cut into bite-sized florets
- 1/2 cup all-purpose flour (or gluten-free blend)
- 1/2 cup water (or sparkling water for extra crisp)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 2/3 cup buffalo hot sauce
- 1 tbsp light butter or olive oil
- 1/2 cup nonfat Greek yogurt
- 2 tbsp light mayo
- 1/4 cup crumbled blue cheese
- 1 tsp white wine vinegar or lemon juice
- 1/4 tsp garlic powder (for dip)
- Salt and pepper, to taste
- Celery and carrot sticks (optional, for serving)
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray with cooking oil.
- Whisk flour, water, garlic powder, smoked paprika, and salt into a smooth batter.
- Toss cauliflower florets in the batter until coated. Spread in a single layer on the baking sheet.
- Bake for 20 minutes, flip, then bake for another 10 minutes.
- Mix buffalo sauce with melted butter or olive oil.
- Toss baked cauliflower in sauce, then return to the baking sheet and bake another 15 minutes.
- For the dip: Combine Greek yogurt, mayo, blue cheese, vinegar, garlic powder, salt, and pepper. Stir until smooth and chill.
- Serve the wings hot with dip and optional celery and carrot sticks.
Notes
- Use sparkling water in the batter for a lighter texture.
- To make it vegan, use olive oil and a plant-based blue cheese alternative.
- Air fryer option: Cook at 375°F for 15–18 minutes, then finish with sauce and a 3–5 minute fry.
- BBQ or honey sriracha sauce can be used instead of buffalo sauce.
- Reheat leftovers in the oven or air fryer for best crispiness.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Appetizer, Snack
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 160
- Sugar: 4g
- Sodium: 580mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 3g
- Protein: 7g
- Cholesterol: 10mg
