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These Cauliflower Hot Wings Are the Ultimate Healthy Game Day Recipe

These Cauliflower Hot Wings Are the Ultimate Healthy Game Day Recipe

Add some plants to your game day eats with these delicious cauliflower hot wings, they're sure to convert even the most skeptical of carnivores.

Image by Kate Gavlick.

Add some plants to your game day eats with these delicious cauliflower hot wings, they're sure to convert even the most skeptical of carnivores.

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. 

Are Cauliflower Wings Healthier for You?

These aren't just delicious, they are nutritious: Chickpea flour (also known as gram flour or besan) is abundant in fiber, vitamins, and minerals, just like garbanzo beans themselves. The flour contains folate, manganese, copper, magnesium, phosphorus, and potassium, as well as antioxidants and protein.

Cauliflower a Nutritional Power House

Delicious and healthy cauliflower hot wings in a white bowl.

In addition to the breading, the star ingredient of this recipe is a true nutritional powerhouse: Cauliflower (along with cabbage, kale, Brussels sprouts, broccoli, and bok choy, by the way) are members of the ultra-healthy group of cruciferous veggies. Crucifers are a rich source of phytonutrients, specifically, glucosinolates1, which, according to Frontiers in Pharmacology, are thought to be anti-inflammatory and protective against certain diseases including cancer.

Extra Crispy Cauliflower Wings

Healthy and delicious cauliflower hot wings on parchment paper.

Once coated in their nutrient-dense breading, these "wings" are baked and then tossed in the hot sauce of your choice. To make these wings extra crispy and caramelized, we then put the cauliflower wings back in the oven to roast a second time.

If you're buying your hot sauce choose one that is minimally processed that isn't packed full of sugar and other ingredients and additives, or make your own hot sauce at home! Serve alongside of your favorite ranch dressing (see our recipe for homemade plant-based ranch dressing) and celery sticks for the best game day snack, ever. 

Delicious and healthy cauliflower hot wings in a white bowl.

Cauliflower hot wings

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 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

Preparation

  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!

Sources
1. https://www.frontiersin.org/articles/10.3389/fphar.2021.767975/full

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