by Chef Adam Lambay
Looking for a healthier version of spicy buffalo wings? How about going vegetarian with spicy Buffalo Cauliflower Bites. Put these out at your next party and they will disappear faster than wings!
1 8-inch Head of Cauliflower, cut into bite sized pieces
1 Tbsp Vegetable Oil
Pinch of Crushed Red Pepper Flakes
1 tsp Fresh Oregano, minced OR or 1-1/2 tsp Dried Oregano
1/2 tsp Kosher Salt
1/2 tsp Fresh Cracked Black Pepper
1/2 Cup Buffalo Sauce, of your choice (see Note below)
1/4 C Blue Cheese Crumbles
Preheat your oven to 375°F on convection setting, if you an oven with that capability.
Line a large, rimmed baking sheet with parchment paper.
In a large bowl, add the cauliflower, oil, red pepper, oregano, salt and pepper. Toss to coat everything evenly. Pour onto the prepared baking sheet and place in the pre-heated oven. Roast for about 15-20 minutes, depending on the size of your cauliflower pieces. Convection ovens may take less time. You are looking for a light brown color on the edges and for the cauliflower to be tender but not mushy.
Remove from the oven and place on a platter. Drizzle buffalo sauce over the top of the cauliflower. Then sprinkle with blue cheese crumbles.
Serves 6 – approximately 5g net carbs per serving
Note: A Life Well Eaten follows diabetic educator guidelines for determining net carbs.
Suggested formula is total carbs minus half the fiber, i.e. 16g carbs and 4g fiber would be 14g net carbs. The food industry determines net carbs as total carbs minus fiber which would come in at 12g net carbs.
Note: The Buffalo Sauce we used was less than 1g carbs per Tablespoon. You may need to adjust your total carb count based on what buffalo sauce you use.