American, Snacks

Cauliflower Wings with Greek Yogurt Feta Dip

This year’s Superbowl Sunday is approaching fast! Last year, my roommate and I were sitting warmly under covers waiting eagerly for the game to begin. We had ordered pizza…which never got delivered. WHY? Because Chicago had a huge snow storm and it was merely impossible to get to us.

So naturally… I went to the kitchen, opened our fridge… and yelled out random grocery items in our unstocked fridge. We were definitely not ready for a storm!

I stopped and held up a head of cauliflower to her and thought…ok…so what can I do with that? I had randomly come across a blog post a while back about hot chicken wings…so I decided… why not? Let’s make Cauliflower Wings!

Cauliflower wings… my tummy has never been happier and they were the right amount of spice!


Cauliflower Wings

  • 1 medium size head of cauliflower, chopped into bite size pieces
  • 1 bottle of Frank’s Red Hot Sauce for Wings – (I believe this is the only brand that I found with no meat ingredients!)
  • 1/2 stick (4 tablespoons) of butter (low fat/non fat/I can’t believe it’s not butter/etc.)

—For Batter —

  • 1 cup of brown rice flour (you may use more depending on size of cauliflower)
  • 1/2 – 1 cup water – looking for a consistency of pancake batter
  • 1 teaspoon of garlic powder
  • 1 teaspoon of cajun seasoning (any brand you like)
  • Salt to taste
  • For more heat: 1/2 teaspoon of cayenne pepper 🙂

Greek Yogurt and Feta Dip

  • 1 cup non-fat plain greek yogurt
  • 1/3 cup crumbled feta cheese
  • 1 teaspoon lemon juice
  • 1 teaspoon black pepper
  • Salt to taste



  1. Combine all ingredients (brown rice flour, water, garlic powder, salt, cajun seasoning) for batter in a mixing bowl.
  2. Coat the bite size cauliflower florets and put on a baking sheet lightly greased with non stick spray. Bake coated cauliflower florets for approximately 15 minutes at 450ºF.
  3. In another bowl, combine the Frank’s Wing sauce and the butter.
  4. Once 15 minutes have passed, take out florets and coat them lightly with the hot sauce mixture and place back on the baking sheet lightly greased again with non-stick cooking spray
  5. Bake for 25 more minutes at 450ºF or until crispy
  6. For Dip: combine in a dip bowl the yogurt, salt, lemon juice, feta cheese and black pepper.
  7. Enjoy and don’t burn your tongue! 🙂


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