By: Taylor Waldron
Co-Editor-in-Chief/Columnist
This week we’re taking a look at our snacking habits. I can’t speak for everyone, but I do know many people who consume Takis, Hot Cheetos or spicy nuggets on a daily basis. Knowing that I’m also one of these junk-food-spicy-snackers, I wanted to find a healthier alternative that also curbed the cravings.
This week I give you: Buffalo Cauliflower “Wings.”
These spicy veggie bites were SO GOOD and SO EASY to make. With minimal ingredients and simple instructions, anyone could master this one. Plus, everyone can use more vegetables in their diets. This is an easy and tasty way to do just that.
I made this recipe in the air fryer, but don’t worry if you don’t have one. This recipe is just as easy to make in the oven.
I suggest serving this recipe with a side of ranch for dipping or mixed in with mac and cheese.
Would I change anything? I would love to try this recipe again with a different buffalo sauce or by making my own. If you aren’t into spicy snack, substitute the buffalo sauce for barbeque sauce, garlic parmesan sauce or your favorite 16 oz sauce.
I hope that you’ll give this recipe a try and if you have any suggestions or would like to submit a recipe for me to try, email me at tswaldro@iu.edu
Buffalo Cauliflower “Wings”
Ingredients
- 1 head of cauliflower
- 1 bottle of Sweet Baby Rays 16oz Buffalo Wing Sauce
- 1 cup panko breadcrumbs
- 4 Tablespoons melted butter of choice (feel free to use a vegan butter substitute)
- 1 teaspoon salt
- 1 teaspoon pepper
- ½ Tablespoon garlic powder
- Cooking Spray
Air Fryer Instructions
- We have to start by segmenting the head of cauliflower into florets. I was doing this wrong for years and had to look up a YouTube video to do it right. It’s extremely easy once you get the hang of it. Here’s the video so you can learn too: https://youtu.be/huw40WtOqJA
- After cutting the cauliflower florets, place them in a large container with a lid (we’ll be covering this later).
- Pour the entire 16oz bottle of buffalo sauce over the cauliflower florets and gently mix with a spoon to coat all florets.
- Pour melted butter over the cauliflower florets and gently mix with a spoon to coat all florets.
- Add salt, pepper, and garlic powder to the cauliflower florets, mix gently with a spoon to coat all florets.
- Cover and let marinate for at least 30 minutes for maximum flavor!
- After marinating, add in Panko breadcrumbs and mix gently with a spoon to cover all florets.
- Prepare the air fryer basket by coating generously with cooking spray and cover one layer of the basket with cauliflower by spooning the florets in from their container.
- Set the air fryer to 475 degrees for 15 minutes and repeat until all the cauliflower is cooked.
- Serve with ranch for dipping or mix with mac and cheese!
Oven Instructions
- Preheat your oven to 425 degrees.
- We have to start by segmenting the head of cauliflower into florets. I was doing this wrong for years and had to look up a YouTube video to do it right. It’s extremely easy once you get the hang of it. Here’s the video so you can learn too: https://youtu.be/huw40WtOqJA
- After cutting the cauliflower florets, place them in a large container with a lid (we’ll be covering this later).
- Pour the entire 16oz bottle of buffalo sauce over the cauliflower florets and gently mix with a spoon to coat all florets.
- Pour melted butter over the cauliflower florets and gently mix with a spoon to coat all florets.
- Add salt, pepper, and garlic powder to the cauliflower florets, mix gently with a spoon to coat all florets.
- Cover and let marinate for at least 30 minutes for maximum flavor!
- After marinating, add in Panko breadcrumbs and mix gently with a spoon to cover all florets.
- Prepare a baking sheet with parchment paper and place cauliflower in a single layer on the baking sheet.
- Bake at 425 degrees for at least 20 minutes or until the florets are easily pierced with a fork.
- Serve with ranch for dipping or mix with mac and cheese!
