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March 28, 2019

Healthy Recipe: Buffalo Cauliflower “Wings” with Avocado Cream

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Limited - BBQ Cauliflower Wings Independence LIVE Independence Blue Cross/for PhillyVoice

You don’t have to give up your favorite flavors to adopt a healthier diet. These buffalo cauliflower “wing” tacos taste so good, you’ll think they’re the real deal. Don’t believe it? Try this delicious recipe for yourself, courtesy of Independence LIVE’s weekly healthy cooking class.

Buffalo Cauliflower “Wings” with Avocado Cream – makes approx. 18 tacos

Cauliflower Main Ingredients:

1 head of cauliflower, trimmed and cut into small florets
1.5 cups of whole grain flour
2 cups of coconut milk
1 teaspoon of garlic powder
Coarse salt & pepper to taste
Half of a purple cabbage, chopped
1 bag of corn of tortillas

Avocado Cream:

2 avocados, cut into cubes
8 oz. of plain yogurt
1 teaspoon of fresh squeezed lemon juice

Buffalo Sauce:

1 bottle (Frank’s Red) hot sauce
¼ stick of unsalted butter, melted, cooled to room temperature
1 tablespoon of Worcestershire sauce


  1. Preheat oven to 450 degrees.
  2. Wash, chop cauliflower, small pieces.
  3. Mix flour, spices and milk in medium bowl (mixture will be thick).
  4. Dip cauliflower, cover with mixture and lay on parchment paper on baking sheet.
  5. Bake on middle rack for 18 minutes.
  6. Chop cabbage, set aside.
  7. For avocado cream, mix avocados, yogurt and fresh lemon, set aside.
  8. For buffalo sauce, whisk hot sauce, melted butter and Worcestershire, set aside.
  9. Pull out cauliflower (should be browned), dip in buffalo sauce, place back on baking sheet on top rack for 8 more minutes.
  10. Place in tortilla, top with cabbage and avocado cream.

Nutrition Information (serving size: 3 mini tacos)

Calories: 487
Carbs: 3g
Protein: 15g
Potassium: 1291mg
Fiber: 11g

Want to learn how to make more recipes like this one? Attend a healthy cooking class every Wednesday in Center City

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