Gameday Treats – Cauliflower Wings

Total Time: 1 hour Serving Size: 24 wings

Vegan, Low Carb

Superbowl Sunday is almost here! It is the day known to have the best finger foods, snacks, and drinks all around. It is completely fine to want to indulge in the greasiest, unhealthiest, comforting food, but why not make a few healthy alternatives. This cauliflower wing recipe is the perfect substitute for boneless wings with the same texture, flavor, and satisfaction. Your guests definitely won’t be disappointed.

Ingredients

• 1 large cauliflower floret

• Frank’s Buffalo sauce, BBQ sauce, and lemon pepper seasoning

• Salt, pepper, garlic powder, onion powder seasoning

• Breadcrumbs or Almond Flour (for low-carb option)

• Eggs or Plant-based milk (for vegan option)

• Butter or Plant-based butter (for vegan option)

• Parchment paper

Instructions

• Preheat oven to 450º and line your baking sheet with parchment paper.

• Next, break down your cauliflower into smaller florets. Depending on how big your cauliflower is, you can easily get up to 20 wings for one! Make sure they are all similar in size so they can cook at the same speed and same temperature.

• In a small bowl, mix your garlic powder, salt & pepper, and onion powder seasoning.

• Sprinkle your seasoning mix over the cauliflower and make sure each floret is covered. This will give it a little extra flavor.

  • If doing lemon pepper wings, add freshly squeezed lemon juice and oregano to this step!

• In two separate bowls, add your plant-based milk (if not using vegan recipe, egg yolk can be used) and your bread crumbs (if doing low-carb recipe, use almond or oat flour instead).

• One by one, dip your cauliflower floret into your milk (egg) and then into your breadcrumbs (flour) until all are complete.

• Put wings in the oven and set timer to 10 minutes. Once the first 10 minutes is over, then you will flip them and bake for another 10 minutes, totaling 20 minutes.

• While the wings are baking, you can make your buffalo sauce. Just add Frank’s Red Hot buffalo sauce and 2 tablespoons of butter (plant-based butter) in a bowl and microwave for 15-20 seconds or until butter is melted.

• After the 20 minute timer, add half of the sauces to your wings and broil for 3-5 minutes. This will make your wings more crispy.

• Once wings are finished, add the remaining sauce and stir well. Serve and enjoy!