These Cauliflower Buffalo Wings Are the Ultimate Diet-Friendly Party Trick

Watch how Claire Thomas makes this dish work for so many people on Food Network Kitchen.

January 25, 2020

Photo by: Rob Pryce

Rob Pryce

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Buffalo wings are a classic game-day dish, but they're not exactly the healthiest thing you could eat — or a dish that adheres to many people's dietary restrictions. A few years ago, the Internet went nuts for buffalo cauliflower, a vegetarian solution to this snack problem. And while buffalo cauliflower does meet the needs of anyone who's meat-free, it doesn't always work for people following a vegan, dairy-free or paleo lifestyle. If you're looking to make a version of buffalo cauliflower that satisfies diets of all varieties, you need to check out Claire Thomas's Cauliflower Buffalo Wings class on the Food Network Kitchen app. Here's why.

Photo by: Rob Pryce

Rob Pryce

The "Wings" Are Fried

You're not sacrificing anything in flavor or texture with Claire's recipe. Claire coats her florets in arrowroot flour (a paleo-friendly and gluten-free flour) before deep-frying them in grapeseed oil to give them a crunchy, indulgent texture. And don't worry about overcooking the veg. Claire says she thinks cauliflower's flavor gets better with more coooking time.

Two Words: Vegan Ranch

Even if you're firmly in the blue-cheese dressing category, you'll still want to give Claire's garlicky and herb-filled ranch dressing a try. She calls for vegan mayo (look for paleo on the label, if that's what you need) and unsweetened almond milk to give the ranch a creamy base without any weird flavors. You could also substitute oat milk for the almond milk in this recipe, but make sure it's unsweetened, says Claire.

It's Compliant With So Many Dietary Restrictions

These Cauliflower Buffalo Wings meet the needs of so many special diets including gluten-free, vegan, paleo, dairy-free and vegetarian. We don't recommend them for Whole30, since the florets are fried in grapeseed oil, which is meant to be limited on the Whole30 diet. And make sure to swap in oat milk for almond milk if you have a tree nut allergy, otherwise, these guys would be off-limits.

Find Claire's Cauliflower Buffalo Wings and even more diet-friendly recipes on the Food Network Kitchen app. Subscribe today!

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