Healthy Buffalo Cauliflower Wings with Low-Fat Ranch

Sometimes, Sundays are great for enjoying a cheat meal with friends or family; however, Sundays are also great to prime your body for a successful week in the gym.  Keeping your nutrition clean on Sunday is a smart way to ensure that you wake up feeling healthy, lean, and strong on Monday morning and prepared to have a great week.

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Photo credit: Homes & Property

If you’re a sports fan like me, there’s nothing better than watching a Sunday sporting event with some deep-fried buffalo wings, a big dish of ranch, and a tall glass of your favorite beer.  But if you’re actively working towards your fitness goals, or just looking to treat your body a little bit nicer on the weekends, there is an alternative to this classic game day meal.

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Photo credit: Rouxbe Online Culinary School

If you have a head of cauliflower and a few other ingredients, you can make a healthy game day snack that’ll leave your taste buds satisfied, your body feeling great, and your diet intact.  These healthy cauliflower wings are especially delicious dipped in a homemade healthy ranch dressing.  Let’s get to it!

| Buffalo Cauliflower Wings

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: Four


  • 4 cups cauliflower florets (about one medium head)
  • 1 cup superfine almond flour
  • 1 tablespoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 large eggs
  • Buffalo sauce of your choosing (we like Frank’s RedHot)


  1. Prepare a baking sheet with olive oil cooking spray and preheat your oven to 400ºF.
  2. Cut your cauliflower into “wing-sized” pieces and set aside.
  3. Prepare your breading by mixing almond flour, garlic powder, smoked paprika, salt, and pepper.  Transfer this mix to a gallon-sized bag.
  4. Crack two large eggs into a bowl and whisk.
  5. Dip cauliflower wings into egg wash, coating thoroughly.  Then transfer egg-covered wings into gallon-sized bag with breading mixture.
  6. Shake bag, evenly coating the wings with the breading mixture.
  7. Place wings onto baking sheet and either spray or drizzle wings with olive oil.
  8. Insert wings into oven and bake at 400ºF for 20 minutes.  Remove wings, flip, and bake an additional 10 minutes.
  9. Remove wings from oven and toss in buffalo sauce, making sure all pieces are evenly coated.
  10. Reinsert wings into oven and bake an additional 3-5 minutes (if you prefer a crispier wing, broil your wings during this time and place them on the top-rack, turning the wings halfway through).
  11. Remove wings and let rest for several minutes.
  12. Enjoy!

| Low-Fat Ranch Dressing

Prep Time: 5 minutes
Passive Time: 20 minutes
Total Time: 25 minutes
Servings: Eight


  • 1/2 cup nonfat plain yogurt
  • 1/3 cup low-fat buttermilk
  • 3 tablespoons mayonnaise
  • 1 1/2 teaspoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon finely chopped fresh chives
  • Salt


  1. Line a strainer with a paper towel, and place the strainer over a bowl.
  2. Place nonfat plain yogurt in strainer, and let drain and thicken in the refrigerator for 20 minutes.
  3. Take strained yogurt off of paper towel, and place in a medium bowl.
  4. Mix the remaining ingredients (buttermilk, mayonnaise, lemon juice, Dijon mustard, onion powder, garlic powder, and fresh chives) with the strained nonfat yogurt, and whisk until smooth.
  5. Add salt to taste.
  6. Enjoy!

Author: James R. Harrison

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