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Gluten-Free Buffalo Cauliflower

One of the biggest food trends going right now is cauliflower everything! In our store, we carry so many products made with cauliflower, including crackers, breaded chicken tenders, pizza, and even “rice”.

Cauliflower has so many health benefits. It is low in calories with only 25 calories per cup. It’s high in Vitamin C and also contains Vitamin K, B6, Folate, Potassium, Pantothenic Acid and Magnesium. It contains 10 percent of the fiber you need daily, and it is a good source of antioxidants, including sulforaphane which may reduce your risk of cancer, heart disease and diabetes.

This recipe is a wonderful alternative to traditional chicken wings. Since the cauliflower is baked, it is much healthier than deep fried wings, yet equally delicious. Buffalo cauliflower can be made non-dairy by using a dairy-free milk alternative. Just make sure that it is unsweetened.

There are quite a number of gluten-free flours on the market. I use Bob’s 1 to 1 gluten-free flour blend. It is the most versatile GF flour that I’ve found, and the texture and taste more closely resemble traditional wheat flour. If you are looking for a low carb alternative, coconut flour will work well too.

The seasoning blend used in this recipe is my go-to blend for so many dishes. It’s very economical to buy bulk herbs from a natural food store bulk department since you aren’t paying for packaging. For the recipe of this seasoning blend, see the previous post.

Your favorite hot sauce will work for the Buffalo sauce. I recommend using a sauce that is free of artificial ingredients. I use Siete Traditional hot sauce because it is made with clean ingredients and has a great flavor.

Traditional Buffalo wings are served with bleu cheese dressing. If you are looking for a vegan version, there are several delicious vegan “bleu cheese” dressings on the market.

The nutritional yeast “parmesan” is optional, but I find that it adds a greater depth to the dish. The fat in the pumpkin seeds and the “cheesiness” of the nutritional yeast is the perfect topping.

Whether you are serving this dish to those avoiding gluten or dairy, or wish to serve it paleo-friendly, it is easy to switch out ingredients and the end result will be delicious.


Gluten-Free Buffalo Cauliflower

1 Head of Cauliflower

1/2 Cup Gluten-Free Flour

1/2 Teaspoon Sea Salt

1/4 Teaspoon Paprika

1/4 Teaspoon Garlic Powder

1/4 Teaspoon Seasoning Blend

1 Cup Milk (or Unsweetened Non-Dairy Milk)

Preheat oven to 450 degrees. Cut the cauliflower into bite-size pieces and place in a bowl and set aside. Mix together flour, sea salt, paprika and garlic powder. Stir in milk and blend until smooth. Pour the batter over the cauliflower pieces and toss to coat. Spread the cauliflower on an oiled baking sheet where the pieces are not touching. Bake for 20 minutes.

While the cauliflower is baking, prepare the buffalo sauce.

Buffalo Sauce

3 Tablespoons Butter (or vegan butter)

1/4 Cup Hot Sauce

1 Teaspoon White Vinegar

1/4 Teaspoon Garlic Powder

Melt butter over low heat. Add remaining ingredients and simmer for 1 minute.

When the cauliflower has finished baking, remove from oven and brush with Buffalo Sauce and bake for 8 to 10 minutes. Remove from heat place on a platter. Sprinkle with parmesan cheese or Nutritional Yeast “Parmesan” (optional). Serve with your favorite bleu cheese dressing and celery.

Nutritional Yeast “Parmesan”

1 Teaspoon Nutritional Yeast

1 Tablespoon Pumpkin Seeds

Place nutritional yeast and pumpkin seeds in a coffee grinder and grind until a powdery consistency.

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