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Buffalo Cauliflower "Wings" with Healthy Blue Cheese

After seeing this fun recipe on Fit Foodie Finds, we had to give it a spin using sweet potato flour!   Crispy buffalo bites of cauliflower with a delicious homemade blue cheese - makes it a perfect game day snack.  We chose it as a Superbowl snack option this year.  It would be fantastic with pumpkin flour as well so take your pick!  

Buffalo Cauliflower "Wings" with Healthy Blue Cheese 


For the Cauliflower

  • 4 cups cauliflower florets (~1 medium head)
  • 3/4 cup almond meal (superfine)
  • 1/4 cup Glean sweet potato flour
  • 1 tablespoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 large eggs

For the Buffalo Sauce

For the Blue Cheese

  • 3/4 cup nonfat Greek yogurt
  • 1/3 - 1/2 cup blue cheese crumbles (we used 1/2 because, well, cheese!)
  • 1 tablespoon lemon juice
  • 1/8 teaspoon salt


  1. Preheat oven to 375F and spray a baking sheet with olive oil cooking spray.
  2. Cut cauliflower in to "wing-sized" pieces and set aside.
  3. Make rub my mixing together almond flour, sweet potato flour, garlic powder, smoked paprika, salt and pepper.  Transfer to a shallow bowl.
  4. Crack 2 eggs in a bowl and whisk.  Dip cauliflower into the egg mixture and thoroughly coat. Then dip in the rub mixture to coat.
  5. Place cauliflower on baking sheet and spread out evenly.  Spray cauliflower with olive oil.
  6. Bake for 20 minutes, remove and flip over.  Bake for 10 more minutes.
  7. While cauliflower bakes, prepare hot sauce by mixing with maple syrup (this is optional - feel free to use just the hot sauce or your favorite buffalo sauce!).
  8. When cauliflower is done baking, toss in buffalo sauce and ensure each piece is coated.
  9. Place cauliflower back on the baking sheet and bake for 3-5 more minutes.
  10. Remove from oven and let sit for 5 minutes.
  11. Prepare blue cheese sauce by mixing all ingredients.  Serve with cauliflower for delicious dipping!
  12. Enjoy!

* Great served with celery and carrots just like regular wings! 

** Make sure you don't coat the cauliflower with rub too thick but rather just a medium-light coating!

Buffalo Cauliflower Wings

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