These buffalo have no wings.

Fruit & Vegg, Gluten free | February 8, 2017 | By

IMG_0599I’m not sure that the chicken is the unhealthiest part of buffalo wings. But here’s a fun vegetarian alternative. They’re also gluten free. So they’ll please a large crowd.
I made these tasty treats for SuperBowl LI.   Traditional buffalo sauce has a lot of butter,  so I’d like to put more thought into a healthier finishing sauce.  But lets tackle one thing at a time.  
Pre-heat oven to 400F/200C

INGREDIENTS for Cauli flowers

1 head of cauliflower cut into bite sized pieces
3/4 cup of corn flour or almond flour (or whatever you choose)
1/2 teaspoon cayenne pepper or your favorite chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
3/4 egg whites whipped until light and fluffy

INGREDIENTS for buffalo sauce

Hot sauce and melted butter!

IMG_0584Pour whipped egg whites into a ziplock bag.  Add Cauliflowerettes and mix well.
IMG_0585Add flour of your choice plus all the spices to the bag.  Close the top and gently shake until all pieces are covered well.

IMG_0589Lay the dusted cauliflower pieces onto a shallow roasting pan or baking sheet in a single layer.  Bake for about 20 minutes until slightly browned and starting to soften.

IMG_0590Here’s where you have to make a decision.  You’ve taken the healthy route and used gluten free flour and veggies.  Now traditional buffalo sauce is simply hot sauce mixed with melted butter.  To me that tastes great, but if you’re trying to cut down on fats too… maybe use your favorite bbq sauce here and cut out the butter.  High road or low, using a basting brush, smear the hot sauce all over the cauliflowers. Make sure you hit every one of them. Then put them back into the oven for another 10 minutes.
IMG_0598You can keep these warm in a low oven until you need them.  Or take them out and then reheat in a hot oven when you’re ready.  Or just jump in straight away.  I serve these with my homemade buttermilk ranch dressing. But you could use yogurt or store bought ranch. You can also make these as hot or mild as you like. Play with the sauce, but either way, this process is so crunchy, healthy and full of flavor. Enjoy!


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