Cauliflower with spicy hot sauce is as satisfying as Buffalo wings—just healthier

Buffalo sauce is good on more than just wings! This recipe provides a healthier option with the same burst of flavor.

Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Serves: 4


  • 1 bunch of cauliflower cut into florets
  • 4 tablespoons of melted coconut oil, divided
  • ¼ teaspoon salt
  • 1 teaspoon garlic powder
  • ½ cup of water
  • ¼ cup Buffalo-style hot sauce
  • 1 lemon cut in half

Prep/cooking instructions:

  1. Preheat the oven to 400°F.
  2. Mix 2 tablespoons of coconut oil with the salt and garlic powder in a gallon-sized sealable bag.
  3. Add cauliflower, and seal bag; shake to mix and coat the cauliflower completely.
  4. Line a baking sheet with sides or 13" x 9" pan with parchment paper or coat with cooking spray.
  5. Pour the contents of the bag into the prepared pan. Add water to pan and bake for 20 minutes or until cauliflower starts to brown.
  6. While cauliflower is cooking, combine hot sauce, 2 tablespoons of coconut oil, and the juice of half a lemon.
  7. Remove cauliflower from oven and drizzle with hot sauce mixture.
  8. Bake for an additional 5 minutes. Remove from oven and transfer to serving dish.

Additional tips:

  • Add a mixed green salad and serve with meat, chicken, or fish for a perfect meal

Please be sure to keep in mind any potential food allergies.

Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness.