Cauliflower Buffalo Wings – A healthy snack for the Super Bowl

One thing I enjoy most about the Super Bowl is having a reason to get together with friends. There’s always tons of food, bad commercials, and of course the big game. But after past parties, it seemed like I would often feel sluggish and bloated for the next couple of days. While all the junk food seemed like a good idea at the time, regret would often follow.

So last year I took it into my hands to find something different. During my search, I ended up coming across this recipe. I don’t know about you, but it seems like cauliflower has become the do-it-all vegetable. Between cauliflower rice, cauliflower pizza crust, and now these cauliflower wings, it has become one of the most versatile vegetables and a low-carb eater’s dream. Plus, turns out the recipe is actually delicious and a huge hit! All of my friends were raving about it.

Besides the health benefits that these bites offer, they also come together super easy. Probably easier than actual buffalo wings. Which means these are the perfect answer for when you’re craving a little spice. Whether it’s for your Super Bowl shindig, holiday party, or simply a regular Sunday afternoon, these are guaranteed to fill you up without leaving you feeling lethargic.

A quick note about the ingredients – when I first read this I was super worried that I either wouldn’t be able to find garbanzo bean flour or that it would be really expensive. Luckily, I can say that I was wrong! I found this in my local grocery store (in the “health food” area) and an entire package was only a couple of bucks. So don’t let it scare you away!

The recipe:

  • 1 medium head cauliflower, chopped into bite-size pieces
  • 1/2 cup garbanzo bean flour
  • 1/2 cup water
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 teaspoon melted butter
  • 2/3 cup hot sauce

– Preheat oven to 450ºF. In a mixing bowl, combine flour, water, garlic powder, and salt. Whisk together until smooth.

– Toss cauliflower in batter, making sure each piece is coated. Place battered cauliflower on a lightly greased, nonstick baking sheet. Bake for 15 minutes, turning cauliflower halfway through.

– Combine melted butter and hot sauce in a large bowl. When cauliflower is done, remove it from the oven and gently toss it in the hot sauce mixture. Place cauliflower back on the baking sheet and cook for an additional 25 minutes until crispy.

Nutritional Info (1 serving – entire recipe makes 4 servings): 117 calories, 2.1 g total fat (0.8 g sat fat), 16.5 g carbs, 5.6 g fiber, 3.2 g sugar, 6.1 g protein

Looking for another healthy recipe to try? Check out my quick and easy apple cinnamon overnight oats!

Would you try these cauliflower buffalo bites?

The perfect snack to share at your Super Bowl Party! #cleaneatingrecipe #healthyrecipe #superbowlparty #superbowlpartysnacks #healthysnacks #vegetariansnack #cleaneating


14 thoughts on “Cauliflower Buffalo Wings – A healthy snack for the Super Bowl

  1. Great recipe – considering how much America consumes on Super Bowl Sunday, a healthy alternative is certainly in order…my wife loves “Cauliflower Rice” as well

  2. My wife and I LOVE these, especially being on Keto. We haven’t made them using the bean flour though; will definitely have to give that a try. We also add a bit of cayenne pepper because hot sauce isn’t quite spicy enough for my wife; something about those redheads! ❤

    1. I haven’t ever made this with regular flour before – I like to think that the garbanzo bean flour gives it a little more of a crust rather than being super saucy. But that’s just me and my preferences 🙂

  3. This looks amazing! I have never heard of the flour (and may struggle to find it where I live) but I’m sure it can be substitued with something else. The ‘six nations’ is about to begin so a new snack food to try out will definitely come in handy!

    1. Oh this can definitely be made with regular flour – I use garbanzo bean flour because it’s gluten free and this way I know that everyone can enjoy it. But there are tons of similar recipes out there that just use regular 🙂

  4. OMGOSH! These wings are LIFE! I could definitely used them for a side or for appetizer. I love buffalo sauce, i cant believe I didnt think of this. haha my obsession is real.

    1. You’ll have to let me know how you like them! I was honestly pretty surprised at how well they worked the first time I made them 😉

  5. I’ve never heard of that flour, but I made something similar with ordinary flour recently and I do like them, especially when they’re really spicy!

    1. I use garbanzo flour simply because it’s gluten free but I’ve seen tons of similar recipes with regular flour as well 🙂 I’m glad you like them!!

  6. These sound great! my vegetarian hubby has a love of spicy food, and when I mentioned these he begged me to try making them!

    1. You’ll have to let me know how he likes them! I was honestly surprised at how well they went over with my friends the first time I made them so hopefully he’ll also enjoy them 🙂

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