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Let's be honest: No one's convinced by cauliflower as a chicken substitute. But let's continue in that vein of honesty: When it comes to hot wings, what we really care about ain't the chicken – it's the sauce! And it's for that reason that in the world of healthier Super Bowl recipes, cauliflower hot "wings" reign supreme. 

To make these "wings," cauliflower florets are coated in a simple combo of chickpea flour, garlic powder, salt, and pepper; the resulting breading is crisp and gluten-free to boot. 

Delicious and healthy cauliflower hot wings in a white bowl.
Healthy and delicious cauliflower hot wings on parchment paper.

Delicious and healthy cauliflower hot wings in a white bowl.

Cauliflower hot wings

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings


  • 1 head cauliflower, cut into bite sized florets
  • 1 cup garbanzo bean flour
  • 1 cup water
  • 1 teaspoon garlic powder
  • ¼ teaspoon paprika
  • ¼ teaspoon onion powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 teaspoon ghee, melted
  • ½ cup Buffalo style hot sauce


  1. Preheat the oven to 450 degrees Fahrenheit, and line a baking sheet with parchment paper.
  2. In a medium bowl combine the garbanzo flour, spices, salt, pepper, and water. Whisk until smooth and creamy, with no lumps remaining.
  3. Add the cauliflower florets to the batter mixture, and coat each piece completely.
  4. Place the coated cauliflower florets in an even layer on on a parchment paper-lined baking sheet.
  5. Roast for 15 minutes, stirring halfway through.
  6. While the cauliflower roasts, mix together the melted ghee and hot sauce.
  7. Remove the cauliflower from the oven, and drizzle with the hot sauce mixture. Gently stir the cauliflower to coat in the hot sauce.
  8. Return to the oven and bake for an additional 20-25 minutes, or until the cauliflower becomes crispy.
  9. Remove from the oven and serve!


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