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Skinny Cauliflower Buffalo Bites

Skinny Buffalo Cauliflower Bites Text

Did you know six buffalo chicken wings have more fat and calories than a Happy Meal? While buffalo chicken wings are a go-to staple for many of our Superbowl parties, football games and tailgating, the thought of eating only three (or two) wings and walking away is impossible.

I have a solution. And yes, this solution has been floating around our Facebook and Pinterest pages. Cauliflower! 2015 is the year of the cauliflower. Many foodies dumped kale for the cauliflower, and I have to admit I am embracing this change. My personal relationship with kale was complicated (my many attempts of preparing kale chips failed) while being in a relationship with cauliflower is fun!

While many versions of the buffalo cauliflower bites exist, I had to throw in a bit of Louisiana spice.

How did we ‘Skinny Louisiana’ this recipe? The basic ingredients in our buffalo wings recipes include lots of butter, wing sauce, and of course, chicken wings. Fat is reduced simply by replacing the chicken with cauliflower and completing eliminating of butter added to the wing sauce. Sodium is reduced by using a smaller amount of wing sauce – only 1/3 cup of wing sauce. Toss in a bit of cayenne pepper and WOW – an amazing dish full of spice!

Skinny Buffalo Cauliflower Bites

Skinny Cauliflower Buffalo Bites

Ingredients:

  • 1 head of cauliflower, washed, cut into small pieces
  • 2 tablespoons of olive oil
  • 1/2 teaspoon pepper
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon cayenne pepper
  • 1/3 cup wing sauce

Instructions

  1. Preheat oven to 400 degrees.
  2. Toss cauliflower with olive oil, pepper, celery salt, and cayenne pepper.
  3. Spread cauliflower evenly on a cookie sheet or baking pan.
  4. Bake in the oven for 20 minutes.
  5. Remove from oven. Pour wing sauce over cauliflower. Toss.
  6. Return to oven for 15 minutes.
  7. Serve.
Skinny Cauliflower Buffalo Bites
Recipe Type: Appetizer, Vegetable Side
Author: Shelly Marie Redmond, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 1 1/2 – 2 cups
While the basic ingredients in our buffalo wings recipes include lots of butter, wing sauce, and of course, chicken wings yields a high fat, high calorie product. We ‘skinny-ed’ this recipe by replacing the chicken with cauliflower and completing eliminating of butter added to the wing sauce. Sodium is reduced by using a smaller amount of wing sauce – only 1/3 cup of wing sauce. Toss in a bit of cayenne pepper and WOW – an amazing dish full of spice!
Ingredients
  • 1 head of cauliflower, washed, cut into small pieces
  • 2 tablespoons of olive oil
  • 1/2 teaspoon pepper
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon cayenne pepper
  • 1/3 cup wing sauce
Instructions
  1. Preheat oven to 400 degrees.
  2. Toss cauliflower with olive oil, pepper, celery salt, and cayenne pepper.
  3. Spread cauliflower evenly on a cookie sheet or baking pan.
  4. Bake in the oven for 20 minutes.
  5. Remove from oven. Pour wing sauce over cauliflower. Toss.
  6. Return to oven for 15 minutes.
  7. Serve.