My guy is a Buffalo Hot Wing Connoisseur. He loves ’em.  And he used to eat them a lot.  That is….until he met me.  I never said a word about his love for hot wings because the last thing a man needs is a nagging girlfriend pointing out what’s wrong with his diet or telling him what he should or shouldn’t be eating. What I did, was encourage him to invite some of his friends over for a few beers and I whipped up a batch of these Roasted Buffalo Cauliflower “Wings” for them to nibble on.  They were a hit.  Imagine that.

I make these all the time now.  For guests or when it’s just me and my guy chilling together and watching TV.  And why not? Roasted Buffalo Cauliflower “Wings” are delicious, healthy, gluten-free, super easy to make, and they’re perfect as an appetizer, a snack or side dish. You can even make them totally vegan, if you want.

Here’s how!

What you need:

1 large head cauliflower

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon kosher salt

1/2 teaspoon black pepper

1 tablespoon extra virgin olive oil

2 tablespoons grass-fed butter (use Earth Balance to make ’em Vegan, if desired)

3/4 cup of hot sauce (I use Frank’s hot sauce)

celery and carrot sticks

Blue Cheese or Ranch Dressing or both, if desired. Make your own, if you can. So much better tasting and better for you than bottled dressings. If you’re lovin’ the Blue Cheese  – Homemade Blue Cheese Dressing.  If you don’t like Blue Cheese or  want to keep this dish Vegan, go with this:  Homemade Vegan Ranch Dressing

What you do: 

Preheat the oven to 450 degrees. Core the  cauliflower and cut it into bite-sized florets. Place  the florets in a large mixing bowl. Toss with the garlic powder, onion powder, salt, pepper and oil. Arrange the florets in a single layer on the baking sheet and bake for 25-35 minutes until firm. You also want them a bit blackened. Also, be sure to  flip them once halfway during the cooking time. If they are not cooked enough, turn on the broiler for a few minutes. You want them to be a little crunchy.

While the cauliflower is baking, melt the butter in a small saucepan. Add the hot sauce, mix heat through until the butter is melted. You can cut the carrots and the celery into sticks while you’re waiting and if you’re making your own dressing, mix that up, as well.  When the cauliflower is ready, transfer it into the large bowl, add the sauce and toss it all together to coat.

Return the sauce-coated cauliflower back to the baking pan again and continue to roast for an additional ten minutes. Allow to cool for a minute and then serve with the carrot and celery sticks, the dressing and plenty of napkins.



Cynthia is a Health and Nutritional Consultant, Food Educator and Life Purpose Coach on a mission to help others learn how to live the healthiest, happiest, most exciting lives imaginable. She works with clients across the globe and is a kind, energetic and dedicated coach and companion for those wishing to improve their health and wellness, prevent sickness and disease, resolve their issues with weight and weight loss, and get on with living the lives they want and deserve. Cynthia’s clients are successful because she offers easy, practical advice, alternatives and solutions based on individual needs, goals, concerns and lifestyles. She is available for consultation in person, over the phone, or via internet. If you’re interested in learning more about how she can help you live your happiest, healthy, most exciting life, schedule a complimentary Discovery Call here