Healthy family recipe: Buffalo Cauliflower

What’s my secret favorite big-game indulgence? Wings. And being from upstate New York, I like to fancy myself as somewhat of a buffalo wing aficionado. Since it’s not a great idea to be eating fried chicken wings on a regular basis, this recipe is the best of both worlds:  a serving of vegetables and enough flavor to satisfy that buffalo wing craving. 

Most kids won’t be willing to try cauliflower on its’ own, however, this buffalo cauliflower looks and smells as delicious as its fried meat counterpart. Make it even more enticing with a side of low fat bleu cheese and celery sticks.  It’s so easy that you can toss it in the oven at kick off, and it will be ready half-way through the first quarter.     

Buffalo Cauliflower


  • 2 cups cauliflower florets
  • ¾ cup water
  • ¾ cup all purpose flour
  • 1 Tablespoon garlic powder
  • ¾ cup hot sauce (kids may prefer a more mild sauce)
  • 1 Tablespoon unsalted butter, melted


Preheat the oven to 450°F. Spray a baking sheet with non-stick cooking spray

Combine the water, flour, and garlic powder in a bowl and stir until well combined

Lightly toss the cauliflower pieces with the flour mixture to coat.  Spread evenly on the baking sheet; bake for 20 minutes

While the cauliflower is baking, combine the hot sauce and butter in a small bowl

Remove the cauliflower from the baking sheet, and toss in the hot sauce mixture. 

Return to oven for 5 minutes.

Serve with celery sticks and low fat bleu cheese.  Enjoy!

Recipe adapted from

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