Baked Buffalo Cauliflower Wings
1 serving of baked buffalo cauliflower wings contains 352 Calories. The macronutrient breakdown is 57% carbs, 35% fat, and 8% protein. This is a good source of fiber (16% of your Daily Value), potassium (12% of your Daily Value), and vitamin c (79% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 50 minutes
Ingredients
Directions
- Line baking sheet(s) with parchment paper or grease very well with oil. Preheat oven to 425 degrees F depending on your oven.
- Wash and cut cauliflower head into bite sized pieces/florets.
- Mix the milk, water, flour, and spices in a medium mixing bowl. Mix until the batter is thick and is able to coat the cauliflower without dripping.
- Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower in a single layer on the baking sheet.
- Bake for 20-25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.
- While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan on low heat melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
- Once the cauliflower has done the first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to baking sheet and bake in the oven for another 20-25 minutes.
- Serve with ranch and blue cheese dressing as dipping sauces.
Nutrition Facts
For 1 serving of baked buffalo cauliflower wings (331g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 352 | |
| Fats | 14g | 17% |
| Saturated fats | 3g | 17% |
| Trans fats | 0.3g | |
| Cholesterol | 15mg | 5% |
| Sodium | 1610mg | 70% |
| Carbs | 49g | 18% |
| Net carbs | 45g | |
| Fiber | 5g | 16% |
| Sugar | 4g | |
| Protein | 7g | |
| Calcium | 84mg | 8% |
| Iron | 2mg | 22% |
| Potassium | 575mg | 12% |
| Vitamin D | 0.1μg | 0.4% |
| Vitamins and Minerals | ||
| Alpha carotene | 4μg | |
| Beta carotene | 150μg | |
| Caffeine | 0mg | |
| Choline | 73mg | 13% |
| Copper | 0.1mg | 15% |
| Fluoride | 10μg | |
| Folate (B9) | 94μg | 24% |
| Lycopene | 0μg | |
| Magnesium | 36mg | 9% |
| Manganese | 0.5mg | 22% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 151mg | 22% |
| Retinol | 28μg | |
| Riboflavin (B2) | 0.1mg | 8% |
| Selenium | 13μg | 23% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 379IU | |
| Vitamin A | 42μg | 5% |
| Vitamin B12 | 0μg | 1% |
| Vitamin B6 | 0.3mg | 23% |
| Vitamin C | 71mg | 79% |
| Vitamin D IU | 3IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 42μg | 35% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.2g | |
| Glucose | 13g | |
| Fructose | 2g | |
| Lactose | 0.2g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.4g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.4g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.3g | |
| Proline | 0.5g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
