Buffalo Cauliflower Chicken Wings with Ranch Dipping Sauce

Updated: Oct 19

Prep Time: 20 min - Cook Time: 40 min - Total Time: 1 hour

Ingredients

Buffalo Chicken and Cauliflower:

  • 1 package chicken wings and drumsticks (12 each)

  • 1 head cauliflower

  • 1 1/2 cup almond flour

  • 1 cup arrowroot or tapioca flour

  • 1 tbsp Healthy U Onion Overload

Alternative to Healthy U Onion Overload

2 tsp minced onion

2 tsp granulated onion

2 tsp onion powder

1 tsp salt

1 tsp chives

  • 1/2 tsp salt

  • 6 eggs, whisked


BBQ Sauce:

  • 3/4 cup buffalo wing sauce

  • 1/4 cup oil

  • 2 tbsp Healthy U BBQ Grillin’ Spice

Alternative to Healthy U BBQ Grillin Spice

4 tbsp brown sugar

1 tbsp paprika

1 tsp smoked paprika

1 tsp salt & black pepper

1 tsp garlic powder

1 tsp onion powder

1 tsp mustard powder

1/4 tsp cayenne pepper

1⁄2 tsp cinnamon

  • 2 tbsp soy sauce

Ranch Dip:

  • 1 cup plain Greek yogurt

  • 2 tbsp Healthy U Onion Overload

  • 1/4 cup fresh dill & parsley

Instructions
  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.

  2. In a shallow bowl, whisk together the eggs.

  3. In another bowl, mix together the flour and spices for the buffalo chicken/cauliflower.

  4. Dip a piece of chicken/cauliflower into egg mixture, allowing excess to drip off then into the flour mixture and add to baking sheet. Repeat for each piece of chicken/cauliflower

  5. Bake in oven for 40 minutes, flipping halfway through (cook until chicken isn’t pink!)

  6. In a small bowl, mix the buffalo sauce ingredients

  7. Add the chicken/cauliflower to a large bowl and toss in buffalo sauce mixture

  8. Serve while warm and dip in our ranch sauce