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Cauliflower Buffalo “wings” are a popular alternative to the traditional buffalo wing (which I still love) but not all recipes work out well. These do have some bread crumbs in them (gluten-free if needed) but that gives them the much-needed crunch that is missing from other recipes. Parker and I could eat anything “buffalo” flavored. This recipe just lets you get some extra veggies in! Perfect side for your football party or just for an easy but flavor-filled dinner.

Skinny gluten-free cauliflower buffalo "wings"
The Panko breadcrumbs in this recipe give the cauliflower the crunch you’re missing out on with traditional wings. You can definitely use gluten-free breadcrumbs if needed. They work just as well. If you haven’t tried the Braggs Sprinkle Herb & Spice seasoning mix yet, you should! It’s a great substitute for recipes that call for Mrs. Dash which isn’t necessarily gluten-free.
Skinny gluten-free cauliflower buffalo "wings"

How to Make Skinny Cauliflower Buffalo “Wings”

Cauliflower Skinny Buffalo Wings
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 2
A quick and easy buffalo wing substitute. The breadcrumbs give these the much-needed crunch!
  • 1 head Cauliflower
  • 2 Eggs (whisked)
  • 1 cup Panko Crumbs (gluten-free if needed)
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Pepper
  • 2 tsp Braggs Sprinkle Herb & Spice Seasoning
  • Buffalo Wing Sauce
  1. Start by chopping cauliflower into bite-sized pieces.
  2. Place eggs into one bowl, and panko crumbs and seasoning into another bowl.
  3. Dip cauliflower into eggs, and then into panko crumb mixture.
  4. Repeat with each piece.
  5. Place coated pieces on to a greased cooking sheet.
  6. Bake at 400 degrees until golden, about 20 minutes.
  7. After baking dip each piece in buffalo sauce and place on a greased cooking sheet.
  8. Broil for 5 minutes.
  9. Serve and enjoy!


Skinny gluten-free cauliflower buffalo "wings" Skinny gluten-free cauliflower buffalo "wings" Skinny gluten-free cauliflower buffalo "wings"

I love adding more veggies into our diets but they definitely need to have a great taste AND texture to make the boys really WANT to eat and enjoy them. This recipe has all of that! These are great if you’re having a homemade pizza with no veggies. It helps to get those veggies in!

Skinny gluten-free cauliflower buffalo "wings"


Allison Waken is the founder, writer, photographer, and content creator of All for the Memories and All for the Boys.

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