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Cauliflower Buffalo Wings


Mr. Prevention is not allowed to pick the next movie we watch together. His track record over the past many months has been…a losing one. Like, he can’t even blame me for tweeting my way through the movie, or even getting up to leave him watching solo.

Personally, I’m of the opinion that while all too predictable, a good chick flick is always an acceptable choice. One of my favorites? How to Lose A Guy in 10 Days. Yes, I think Matthew McConaughey is fun to look at…but I love the movie for the bullshit scene. Pardon my language — but the scene where they’re playing cards with his family. It’s classic…and it reminds me of my family all too much. Unfortunately, I don’t think Mr. Prevention finds my family’s antics as endearing as Kate Hudson found Matthew McConaughey’s in the movie.


I digress.

That bullshit scene in the movie is almost like a game of “what’s for dinner tonight?” in my house. Last night, there was a near meltdown over couscous. Do I even need to say that he LIKED the couscous? The food he has declared adamant hatred for.

He says it was the tomatoes, dill, and red onion mixed in. I say bullshit.

The man just isn’t that hard to please. Kind of like me and movies…except I hit home runs with meals and he strikes out with movies.


Because I feared the groans over cauliflower as an entree, I made these Cauliflower Buffalo Wings while Mr. Prevention was in China last week. His work trips allow me the time to chip away at my “Make While Mark is Away” list.

However, I will be making this one again. It was wing-y enough that I can’t imagine him NOT loving these faux wings. I was about drenched in sweat from the heat and ate every last piece of celery I had washed and cut, but Mr. Prevention…well, he’d be all over that. The hotter the better, it seems. I wasn’t expecting the world with these “buffalo wings”, but I was really happy with the result…especially since they were so incredibly easy to prepare. 🙂



Cauliflower Buffalo Wings slightly adapted from An Edible Mosaic via Tasty Kitchen

1 head cauliflower
1 cup fat-free milk
¾ cups all-purpose flour
2 tsp garlic powder
1 Tbsp unsalted butter
1/3 cup Frank’s Red Hot sauce


Preheat oven to 450 F.

Trim the heat of cauliflower into pieces; set aside.

In a small bowl, whisk together milk, flour and garlic powder.

Dip each piece of cauliflower into the batter and allow the extra batter to dip off. Place on a greased baking sheet. Spray the tops of the florets with cooking oil. Bake for 18 minutes.

Melt the butter in a saucepan over low heat. Mix together melted butter and Frank’s hot sauce.

Toss cooked cauliflower pieces with sauce.

Yield: 6 appetizer servings (about 5 pieces)

Nutrition Information (per serving): 79 calories; 1.7 g. fat; 1 mg. cholesterol; 293 mg. sodium; 13.8 g. carbohydrate; 3.8 g. fiber; 4.7 g. protein; 4.3 g. sugar

Result: SPICY!!! This had great flavor and good texture. While certainly not a replacement for wings, it’s a healthy way to enjoy buffalo wing flavor while getting in your veggies! Simple to make and great for entertaining!


 Today looks…manageable. Even though I’m hobbling around after 2 boot camps this week! 😉

Be well,


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  1. The Candid RD
    March 21, 2013 / 7:45 am

    I brought home the stripper movie for us one night (Magic Mike) and Nick moaned and groaned, but needed up LOVING it. haha Then the other day I brought home The Sessions, and once again he was like “what?!” and..he loved it (strange, both movies had naked women….).
    I would have loved to put this on my “so sad I can’t eat cauliflower” post. Perhaps I’ll go back and add it because I think this sound amazing!! I think I miss cauliflower more than bread on my low fodmaps diet.

  2. Anele @ Success Along the Weigh
    March 21, 2013 / 7:58 am

    There is nothing worse than a strike out on movies or worse a strike out streak. You start adding up how many hours of your life you gave away to them. Ugh, I shudder to think how many days…nay…weeks of my life I’ve given over to bad movies. Sigh.

  3. Amy B @ Second City Randomness
    March 21, 2013 / 7:59 am


  4. Kate M
    March 21, 2013 / 9:10 am

    The Bullshit scene was actually from How to Lose a Guy in 10 Days. I adore chick flicks, but I definitely have to watch them by myself. The husband refuses.

    • Nicole, RD
      March 21, 2013 / 9:54 am

      Haha, I’m getting my Matt movies mixed up…thank you! ๐Ÿ™‚ Editing now!

  5. Megan
    March 21, 2013 / 9:31 am

    Wow! What a great alternative to buffalo wings! Love it.

  6. Grace @ FoodFitnessFreshAir
    March 21, 2013 / 9:50 am

    I’ve been seeing recipes for this everywhere and can’t wait to try it! My friends laughed at me the last time I brought strawberries to the Super Bowl party. (Who doesn’t love strawberries though!?) Can only imagine if I showed up with these, but the cauliflower looks SO good!

  7. Biz
    March 21, 2013 / 11:15 am

    That has been on my to do list for ages – you know I love the spice, and I think my SIL would love these too. Thanks for the reminder to make them!

  8. dixya@food, pleasure, and health
    March 21, 2013 / 12:09 pm

    This is probably one of the best way to enjoy cauliflower. I made something very similar and iam a huge fan!

  9. Dana @ Conscious Kitchen Blog
    March 21, 2013 / 12:39 pm

    Ahh! How to Lose a Guy in 10 Days is such a classic! My favorite part is when she takes him to the Celine Dion concert… his face is priceless. Anyway, these cauliflower “wings” look delicious. I wouldn’t have ever thought about doing something like this. Adding to my “must try” list. Like you, I’ll probably have to wait until my husband is away to try them. Why can’t men just eat their veggies? haha

  10. Roz@weightingfor50
    March 21, 2013 / 2:05 pm

    Hi Nicole, I pinned this….and it’s on my “try with Dennis is away’ list. He’s a tried and true wing man…
    Hope you are doing well despite the boot camp soreness.

  11. Kate
    March 21, 2013 / 2:35 pm

    These look delicious! And they would have been perfect this time last year when I was pregnant, craving buffalo wings like NO OTHER, but repulsed by the mere thought of chicken at the same time. Definitely going on the to-make list.

  12. suzanne
    March 21, 2013 / 2:35 pm

    Another recipe I have to make! Even though the hubs can’t take spicy stuff I must make this for me ๐Ÿ™‚

  13. Nikki @Seeded at the Table
    March 21, 2013 / 2:51 pm

    Ahhh!! I love this idea! Next time I’m in Michigan = You + Me + How to Lose a Guy in 10 Days + these wings!

  14. Maeghan
    March 21, 2013 / 3:18 pm

    Hmm, I wonder if this would help both my husband and I get over our dislike of cauliflower. Looks good!

  15. Kristin @ Dizzy Busy and Hungry!
    March 21, 2013 / 6:58 pm

    This is genius! The chicken in chicken wings is really just a conduit for the sauce which is the really yummy part…so why not just change it to something healthy! Genius!!! Definitely going to make this! Genius!! ๐Ÿ™‚

  16. Erin
    March 23, 2013 / 3:45 pm

    Thank you so much for this recipe. Being a vegetarian can be difficult when you can’t find replacements for certain foods you used to love. This was awesome! It totally allows me to fill my “wing” craving and still eat healthy at the same time.

    • Nicole, RD
      March 23, 2013 / 4:31 pm


    • Rachel
      October 16, 2014 / 6:53 pm

      I felt the same exact way. LOL! This was perfect.

  17. Sarah
    March 30, 2013 / 3:14 pm

    I’m here for the awesome cauli recipe, but I too have a husband who picks really bad movies. Ugh. I told him he’s now banned from picking for us.

  18. Melinda
    April 10, 2013 / 7:51 pm

    Just had to let you know I am back in the US and went to a bar the other night that actually had these on their menu. I ordered them because I saw them on your blog and thought it sounded awesome. I was super impressed to find them as actual bar food. Looking forward to making them when I get home.

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  23. Rachel
    October 16, 2014 / 6:52 pm

    Thank you so much for this amazing recipe. I just made it and it was better than expected. I’m shocked how good this came out. Everyone should try it. I would make a note to let people know that it looks a bit different when done baking in the oven but after you cover it up with the hot sauce and taste it you will then taste how perfect it is.

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