Baked Buffalo Cauliflower & Chicken Wings
4 servings · 15 min prep · 40 min cook
Macros per serving
↓ 44% fewer calories · 320 kcal saved
Smart swaps
- 2 lbs deep-fried chicken wings→1 lb baked drumettes + cauliflower florets
Halving the chicken and adding cauliflower cuts calories by over 50% while maintaining volume so you still feel full.
- 4 tbsp butter in buffalo sauce→1 tbsp olive oil + 1 tsp honey
Saves 35 g of saturated fat across the batch while a touch of honey balances the heat.
- Ranch dressing for dipping→Greek yogurt-chive dip
Cuts dipping sauce calories by 70% and adds 6 g of protein from the Greek yogurt.
- Deep-frying in 4 cups vegetable oil→Oven-baking on a wire rack at 425 F
A wire rack lets hot air circulate for crispy results without submerging food in oil.
Original
- 2 lbs chicken wing sections
- 4 cups vegetable oil for frying
- 1/2 cup all-purpose flour
- 4 tbsp butter
- 1/2 cup hot sauce (Frank's RedHot)
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 cup ranch dressing for dipping
Healthy version
- •1 lb chicken drumettes
- •1 medium head cauliflower florets
- •1/4 cup oat flour
- •1 tsp garlic powder
- •1/2 tsp smoked paprika
- •1/2 tsp salt
- •1/4 tsp black pepper
- •1/3 cup hot sauce (Frank's RedHot)
- •1 tbsp olive oil
- •1 tsp honey
- •1/4 cup plain nonfat Greek yogurt
- •1 tbsp fresh chives
- •4 stalks celery sticks
Method
- 1
Preheat oven to 425 F (220 C). Line two baking sheets with parchment paper and place wire racks on top. Lightly spray racks with cooking spray.
- 2
Pat chicken drumettes very dry with paper towels. Toss with half the oat flour, garlic powder, smoked paprika, salt, and pepper. Arrange in a single layer on one prepared rack.
- 3
Cut cauliflower into bite-sized florets. Toss with remaining oat flour and a drizzle of olive oil. Spread on the second rack.
- 4
Bake both sheets for 25 minutes. Flip chicken and cauliflower, then bake another 15-20 minutes until chicken skin is crispy and cauliflower is golden at the edges.
25 minutes15–20 minutes - 5
While baking, whisk together hot sauce, remaining olive oil, and honey in a large bowl to make the buffalo sauce.
- 6
Transfer baked chicken and cauliflower to the bowl of buffalo sauce and toss until evenly coated.
- 7
Make the dipping sauce: stir together Greek yogurt and chopped chives with a pinch of salt.
- 8
Serve the buffalo chicken and cauliflower wings on a platter alongside celery sticks and the yogurt-chive dip.