Cauliflower Buffalo Wings Bleu Cheese Dip

Cauliflower Buffalo Wings Recipe

Today at STYLEanthropy at Home, let’s make this Cauliflower Buffalo Wings recipe that’s only 115 calories! Say what? Yup, you read that right. A typical buffalo wings order is over 1100 calories. So this is almost just a tenth of that. Can you imagine? And I promise you, don’t dismiss this until you’ve actually tried it. I swear, it is that good!

cauliflower buffalo wings recipe, bleu cheese dip, cooking, healthy eating

I love Buffalo Wings! It’s one of my all time favorite dishes – perfect for game day, parties and more. I won’t pass up on good buffalo wings, especially the hot and spicy ones. It’s one of those finger foods that you just can’t stop eating once you’ve started. I know. All the calories, huh?

cauliflower buffalo wings recipe, bleu cheese dip, cooking, healthy eating

So when I came across this low calorie recipe for Buffalo Wings from Joy Bauer‘s latest book, From Junk Food to Joy Food, I knew I had to try it. She actually has two low calorie versions – one is still using chicken with a little bit more calories, and the other uses cauliflower. I watched her make the dish on the Today Show and heard Natalie or Savannah repeating over and over again how good the cauliflower buffalo wings were. So I knew I had to try that first. And with only 115 calories as opposed to 1100? It’s a no-brainer!

Ready to make it with me? Let’s get cooking!

Cauliflower Buffalo Wings Recipe

Cauliflower Buffalo Wings Recipe + Bleu Cheese Dip
Prep time
Cook time
Total time
A low calorie version of the popular Buffalo Wings dish!
Recipe type: Low Calorie, Healthy, Vegetarian, Finger Foods
Cuisine: American
Serves: 2-3
Bleu Cheese Dip
  • 6 oz non-fat greek yogurt
  • ¼ cup bleu cheese crumbles
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
Buffalo Wings
  • ½ cup whole grain flour
  • ½ cup water
  • 1 tsp garlic powder
  • 1 head of cauliflower (washed and broken down into pieces)
  • ½ cup hot sauce
  • 1 tsp whipped/melted butter
  1. First, make the dip by mixing all the ingredients. Refrigerate until you're ready to serve with the chicken.
  2. Preheat oven at 450 F.
  3. In a bowl, mix whole grain flour, water and garlic powder.
  4. Add in the cauliflower and mix to coat.
  5. Pour onto greased baking pan and bake at 450 F for 20 mins.
  6. While cauliflower roasts, prepare sauce by mixing the hot sauce and whipped or melted butter.
  7. Once cauliflower is done roasting for 20 minutes, pour the cauliflower to the hot sauce mixture to coat.
  8. Put the coated cauliflower back to the pan and bake for another 25 minutes.
  9. Serve with bleu cheese dip and ENJOY!

Watch the Cooking Video

I swear to you, when I took my first bite, I was like… this doesn’t taste like a vegetable and it’s not that bad at all. In fact I LOVED it so much so that I couldn’t help but grab another one… and another one… and another one! YUMMY!

Save this recipe for later by pinning this photo!

cauliflower buffalo wings recipe, bleu cheese dip, cooking, healthy eating, low calories

STYLEanthropists, I hope you enjoyed today’s dish! Let me know if you like me to feature more healthy recipes. Happy Cooking! XO, C.

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