A Party App: Buffalo Cauliflower “Wings”

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Here’s a 100% plant-based spin on a party classic that’s easy to make for your New Year’s Eve party, or of course, any party all year long.

Cauliflower is one of my favorite vegetables! It’s a highly versatile veggie that can make a wide variety of healthy foods. Try it as pizza crust, “mashed potatoes”, in “creamy” soup“Alfredo sauce” smothered Zoodles, or even simply roasted.  And now as “wings!”

This cruciferous champion boasts natural liver detox properties and estrogen metabolism benefits, and it’s super high in vitamin C (1 cup has 51.6 mg; that’s the same as a small orange). Another favorite reason I love cauliflower is that it’s in season in these winter months and rather economical – 1 organic head is around $3.99.


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  • 1 head of cauliflower
  • 1 cup (130 g) gluten-free flour
  • 1 cup (250 ml) water
  • 1/2-3/4 cup (125 – 200 ml) hot sauce
  • 3 garlic cloves
  • 1/4 tsp sea salt
  • 1/2 tsp dried onion
  • 1 tsp old bay spice
  • 1/2 tsp fresh ground pepper
  • 3 tbsp coconut oil
  • 1 tbsp parsley, chopped


  1. Preheat oven to 425 F (220 C) degrees.
  2. Line a baking sheet with parchment paper.
  3. Wash cauliflower.
  4. Roughly chop cauliflower into pieces.
  5. Smash garlic and mince.
  6. Mix flour, water, 1 tsp hot sauce, garlic, old bay, pepper, salt and dried onion to make the batter.
  7. Dip cauliflower pieces into batter mixture and place on parchment paper.
  8. Bake for 15 minutes.
  9. Melt coconut oil.
  10. Mix together remaining hot sauce, coconut oil and pinch of sea salt to taste in a small bowl. This is the dipping sauce.
  11. Chop parsley for garnish
  12. Remove cauliflower from oven and let cool
  13. Serve with a bowl of dipping sauce and garnish with chopped parsley.


  • Cauliflower – parsnips
  • Garlic – onion
  • Parsley – oregano, basil, any fresh or dried herb
  • Coconut oil – olive oil

Prep time: 15

Cook time: 30

Total time: 45

Servings: 8

  • Nutrition per serving:
  • Calories120
  • Fat6g
  • Saturated Fat4.5g
  • Cholesterol0mg
  • Sodium490mg
  • Carbohydrates15g
  • Fiber3g
  • Sugars2g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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