Cauliflower Buffalo “Wings”

Cauliflower Buffalo “Wings”


  • 1 Head Cauliflower
  • 1 Cup 1% Milk
  • 3/4 Cup Whole Wheat Flour
  • 1 Tablespoon Garlic Powder
  • 1 Tablespoon Butter
  • 1/2 Cup Frank’s Red Hot Sauce
  • 1/2 Cup Blue Cheese Dressing (recipe below)

Preheat oven to 450 Degrees. Trim the head of cauliflower into appetizer sized bites and set aside. In a bowl stir together milk, flour and garlic powder. Dip each piece of cauliflower into the batter and allow the extra batter to drip off. Place on a greased baking sheet. Spray the tops of the florets with cooking oil. Bake for 18 minutes.

Melt the butter in a saucepan over low heat and add the Frank’s hot sauce and stir. Toss cooked cauliflower pieces with the sauce. Put back on cookie sheet and bake for 5 to 7 more minutes in the oven. Remove and serve with a side of Blue Cheese Dressing.
Blue Cheese Dressing

  • 1/2 Cup Maytag Blue Cheese
  • 1/2 Cup English Stilton
  • 1 Cup Low-fat Buttermilk
  • 2 Tablespoons Olive Oil
  • 1 Tablespoon Fresh Lemon Juice
  • 1 Tablespoon Worcestershire Sauce
  • 1/2 Teaspoon Garlic Powder
  • 1/4 Teaspoon Salt
  • 6-8 Grinds of Fresh Pepper

Let both cheeses come to room temperature. In a medium bowl add the room temperature cheese and smash with a spoon until semi smooth with a few chunks. Add the remaining ingredients. Stir together until combined. Transfer to a container with a tight seal and refrigerate until ready to use.