Friday, May 22, 2015

Healthy family recipe: Buffalo Cauliflower

Do you like regular chicken buffalo wings, but looking for a healthier version? Try using cauliflower instead of chicken!

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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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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