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About ten years after retiring from football in 1993, veteran sports broadcaster and former NFL player Mike Golic was diagnosed with type 2 diabetes. One of the main ways to manage the disease is a healthy diet, so he's since learned how to cook foods that are good for him. Sometimes, that means tweaking dishes that he loves, but that might not be the best for his body, such as Buffalo chicken wings. In this recipe, he replaces the chicken with cauliflower florets, uses chickpea flour, coconut oil and low-fat sour cream and skips the deep fryer in favor of the oven—and the healthier result still satisfies his craving. "There's nothing bland going on here," he says. "This is a wonderful, flavorful snack!" 

For more cauliflower variations on Buffalo chicken wings, check out these two recipes from Rach, one baked and one fried


  • ½ cup chickpea flour
  • 1 teaspoon granulated garlic
  • 1 teaspoon granulated onion
  • ½ teaspoon cayenne pepper
  • ½ teaspoon kosher salt
  • ½ teaspoon cracked black pepper
  • 1 cup buttermilk
  • 1 head of cauliflower, cut into 1 ½-inch florets
  • 1 cup panko breadcrumbs
  • Vegetable oil cooking spray
  • ½ cup cayenne pepper hot sauce
  • ¼ cup refined coconut oil
For the Ranch Dipping Sauce (optional):
  • ¼ cup buttermilk
  • ¼ cup low-fat sour cream
  • 2 tablespoons finely chopped chives
  • 2 tablespoons finely chopped dill
  • 2 teaspoons granulated garlic
  • 1 teaspoon granulated onion
  • 2 teaspoons lemon juice
  • Dash of cayenne pepper hot sauce
  • Pinch of kosher salt


Serves: 4 to 6


Preheat the oven to 450°F. Line a rimmed baking sheet with foil and place a roasting rack on top of the foil.  
Whisk together the chickpea flour, granulated garlic, granulated onion, cayenne pepper, salt and pepper in a large bowl. Whisk in the buttermilk to form a thick batter. Add the cauliflower florets and mix until well coated. 

Place the panko in another large bowl, add the battered cauliflower and toss to coat. Lightly spray the roasting rack with oil, spread the cauliflower evenly over the rack, then lightly spray the cauliflower with oil.

Bake until the cauliflower is tender and the panko is browned on the edges, 25 to 30 minutes. (Insert a toothpick into the cauliflower to test how tender it is.) 

Meanwhile, make the Buffalo sauce. Warm the hot sauce and coconut oil in a small bowl in the microwave or a small pot on the stove. Whisk until combined.  
For the ranch dipping sauce, in a small bowl, mix together all of the ingredients.  
When the cauliflower is ready, transfer the pieces to a serving platter and drizzle about half of the Buffalo sauce on top. Serve immediately with ranch dipping sauce and more Buffalo sauce on the side.