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Buffalo Cauliflower “Wings” w Blue Cheese Dip

Recipe from Full Belly Sisters

Buffalo Cauliflower "Wings" with Blue Cheese Yogurt Dip ~ Sumptuous Spoonfuls #buffalo #cauliflower #recipe

My friend Justine over at Full Belly Sisters is amazing. She invented the best grilled cheese sandwich on the planet (the green grilled cheese), and she’s responsible for that chocolate pistachio cannoli icebox cake (you’ll have to read the story about that one …) … and now, this time she got me to try making buffalo “wings” with cauliflower.

First of all, I just have to tell you, you need to just let go of your expectations of buffalo chicken wings. Unless you’re some kind of weird magician from another galaxy, you cannot make cauliflower taste like chicken. It is still, underneath all that spicy red sauce, cauliflower.

That said, these little babies make an awesome snack. Not to mention they got me to eat over 1/4 of a head of cauliflower in one sitting (and I had to tell myself to stop to keep me from eating all of them). It was just so easy to keep dipping and munching on these spicy little bites … but really, how can you help but keep picking up another intoxicatingly red spicy breaded bite and dipping it in creamy blue cheese dip? I don’t know about you, but I had a hard time stopping.

Sooo … how do you want to eat your vegies? I’ll take mine buffaloed, hands down!

Buffalo Cauliflower “Wings” with Blue Cheese Dip

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

Yield: 2 servings

Calories per serving: about 250 for the cauliflower bites ... not includ

Buffalo Cauliflower “Wings” with Blue Cheese Dip


    For the dip:
  • 1/3 cup nonfat Greek yogurt
  • 2 Tablespoons light mayo
  • 2 Tablespoons light sour cream
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon granulated garlic
  • 1/4 teaspoon salt
  • 1 teaspoon spicy brown mustard
  • 4 - 6 Tablespoons blue cheese crumbles (I used the low fat version)
  • For the "wings"
  • 1/2 cup baking mix (I used a store bought pancake mix I found in my cupboard that we had bought on a vacation ... but you can use a homemade or gluten free baking mix too)
  • 1/2 cup water
  • 1 teaspoon granulated garlic
  • 1/2 of a large head of cauliflower (about 0.8 lb.)
  • 2 Tablespoons butter
  • 1/3 cup Frank's Buffalo Wings sauce (or other hot sauce)


  1. Preheat the oven to 425 F. Spray a baking sheet with cooking spray. Make the dip by mixing all the dip ingredients together ... then set the dip aside to let the flavors meld.
  2. Whisk together the baking mix, water, and garlic in a bowl until smooth.
  3. Segment the cauliflower into bite-size pieces (whatever that means for you) and then dip each floret into the batter, shaking off as much of the excess batter as possible before setting it on the baking sheet. Set them in the oven and let them bake for 25 minutes.
  4. Meanwhile, melt the butter in a bowl in a covered bowl in the microwave, then stir in the hot sauce.
  5. When the cauliflower is done, remove it from the oven, cut off any excess "drippings" from the batter that makes for an unruly-looking "wing" (I had a few ...), then brush each floret with the spicy sauce, coating it all over with the yummy buttery buffalo sauce and setting them back on the baking sheet.
  6. Set your cauliflower yummies back in the oven to bake for 8 - 10 minutes. When you open the oven, you should hear them "sizzling" and see little bits of brown on some of them.
  7. Set on a serving plate and serve with the creamy blue cheese dip. Justine says to use a fork for dipping them ... I used my fingers, but I think she's right! There are no bones in these "wings" so yeah, a fork might work better.


RECIPE SOURCE: http://www.sumptuousspoonfuls.com/

© 2013 Sumptuous Spoonfuls. All images & content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or link back to this post for the recipe.


Buffalo Cauliflower "Wings" with Blue Cheese Yogurt Dip ~ Sumptuous Spoonfuls #buffalo #cauliflower #recipe

This recipe was shared at Tuesday Talent ShowShow & Share WednesdayWednesday ExtravaganzaWonderful Food Wednesday, Cast Party WednesdayTasty ThursdayThursday’s Treasures and All my Bloggy Friends.

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24 Responses

  1. My mouth is watering…this is right up my alley! Looking forward to making this! 🙂 Gorgeous pics too!

    March 27, 2013 at 8:12 am

  2. This sounds great and looks even better. Thank you for sharing.

    We may have met by chance…but we become friends by choice.

    March 28, 2013 at 10:38 am

  3. These sound amazing!

    April 2, 2013 at 7:52 am

  4. I love this recipe too. I have had it pinned for a long time and now you are making me want to run in and make it. Thanks for sharing on Thursdays Treasures.

    April 2, 2013 at 7:25 pm

  5. Love this recipe! I am a big fan of cauliflower and will have to give these a try 😉 Thank you for sharing at our ALL MY BLOGGY FRIENDS party!

    April 7, 2013 at 2:22 pm

  6. wenda

    Just made this, and it was delicious. Added a little cheddar for the last ten minutes. Thanks for a great recipe.

    July 23, 2013 at 4:12 pm

    • Ann

      Wenda I’m so excited you tried it and you like it! Thank you so much for taking the time to comment and let me know 🙂

      July 23, 2013 at 10:02 pm

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  8. Terry

    Hi Ann, I have a question. Do you think that I could make up to the “brush with sauce”. I want to make it, to bring to a dinner party.
    Could I brush the sauce on and bake the last 10 minutes at my friends’s house?

    January 22, 2014 at 2:44 am

    • Ann

      Terry, I think you could! That’s a great idea. Let me know how it works.

      January 23, 2014 at 9:32 pm

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  11. Sarah

    I’m making these right now! I added 1/4 tsp of smoked paprika and cayenne pepper to the batter, because I like things spicy. 🙂
    I can’t wait to eat these!

    February 7, 2014 at 5:32 pm

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  14. Christi Love

    Does anyone know where in the recipe the mustard comes in?

    And I was just wondering if there was anyone that has actually tried it and loved it. The only reason I ask is because I can’t seem to imagine buffalo sauce going together well with Cauliflower..haha

    August 11, 2014 at 1:09 pm

    • Ann

      The mustard goes in the dipping sauce that you make in step 1 (after turning on the oven) … just whisk all the “dip” ingredients together in a bowl and then set it aside while you make the wings.

      August 11, 2014 at 5:57 pm

  15. Kaye

    Can you please give me some suggestions regarding type of baking mix other than pancake mix. Thank you!

    August 29, 2014 at 2:59 pm

  16. Ann

    Hello Kaye,

    You can use any biscuit baking mix (regular or gluten free) such as Bisquick … if you don’t want to use a store-bought mix (I don’t blame you! I like to make my own too), here’s a recipe for a homemade mix: http://yesterfood.blogspot.com/2013/08/homemade-baking-mix-bisquick.html

    Thanks for your comment! I hope you enjoy the recipe 🙂


    August 29, 2014 at 9:37 pm

  17. Michelle

    I just made these, although I was skeptical I have to say I am impressed! They were wonderful! I loved them and they will be a great alternative to wings since I am looking to cut calories and cholesterol. I dipped mine in light ranch though. Mmmmm!!!

    September 3, 2014 at 9:41 pm

    • Ann

      Oh Michelle I’m so glad to hear you enjoyed them!

      September 5, 2014 at 8:40 pm

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