Try these healthy buffalo wings for the big game that will satisfy even the pickiest of wing lovers.

healthy wing recipe

There's this place just outside of Bozeman called The Korner Klub (yes, it's spelled with K's....). They have these little pieces of heaven called "Buff's", which are small, boneless chicken wings that you eat with toothpicks...And I absolutely LOVE them.

vegan wings

I was sitting in my living room the other week, having this immense craving for wings, but not just any wings. I wanted those Buff's......ounces and ounces of Buff's, but I knew that wouldn't be a wise choice. SO I went a different route....

I had been seeing cauliflower wing recipes all over the web and had yet to try them out. For one, I really dig me some cauliflower-anything and two, all the recipes I looked up seemed way too easy for my own good. So I decided to give it a go.

healthy super bowl recipe

After having some recipe "fails" a few times, I finally found the one that worked. And boy, did it work. This recipe gives you that true buffalo taste, without the nasty bones of real chicken wings and not to mention all of that bad fat! 

I also tried my hand at making a healthy ranch dressing dip, because what's a wing without some sauce? Nothing, that's what. This paleo ranch dressing tastes identical to the real thing.

paleo ranch dressing

So here's my rendition of cauliflower wings and "ranch dressing" just in time for the big game. Also, if you really really like avocado, I suggest checking out these Avocado Toast Bites for another game day appetizer to bring to the party. Enjoy!

healthy game day recipe

Like this recipe? Show me! I love seeing everyone trying out these recipes. Just use the #thewellnessrookie on Instagram for a chance to be featured. 

healthy wings


Cauliflower Buff’s

  • 1 head cauliflower
  • drizzle of olive oil
  • 1 tsp garlic powder
  • 1/8 tsp sea salt
  • 1/8 tsp pepper
  • 1 tsp turmeric
  • ½ tbsp. melted coconut oil
  • ½ c Frank’s Buffalo Style hot sauce (or something similar)
  • 1 gallon plastic bag

Paleo Ranch

  • ½ c primal mayo
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp black pepper
  • pinch of sea salt
  • 2 tsp fresh chopped parsley
  • ¼ c unsweetened coconut milk



Preheat oven to 450 degrees F. Meanwhile, remove cauliflower florets from stem to desired size. Place the florets in Ziploc bag along with a drizzle of olive oil to barely coat the cauliflower. Be careful not to overcoat cauliflower. Shake the bag around to mix. Add in the garlic powder, sea salt and pepper and continue shaking the bag until evenly coated.

Lay cauliflower out onto an ungreased baking sheet and evenly top cauliflower with turmeric. Place in the oven for 10-15 minutes. Flip cauliflower over at 5 minutes. *I recommend checking the cauliflower after 10 minutes to make sure they aren’t getting mushy. Remove from oven and set aside.

In a separate bowl, place the melted coconut oil and the Buffalo sauce and whisk together. Pour sauce evenly over cauliflower. Place the baking sheet back into the oven for 4-5 minutes. Remove from heat and enjoy! *Makes 2 servings

Paleo Ranch

Place all ingredients into a small bowl and whisk together until thoroughly mixed. Store in an airtight container for about a week. *Makes 2-3 servings