A Buffalo wing recipe that works for every diet

By Danielle Walker
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Danielle Walker cooks up meat and vegetarian versions of crowd-pleasing Buffalo wings. Free of grains and dairy, this iconic dish gets a healthy twist without sacrificing flavour or texture!

SERVES
10
TOTAL TIME

Ingredients

For the chicken wings:

  • 1.3 kilograms pounds whole chicken wings
  • 1/2 cup melted ghee, grass-fed unsalted butter, or coconut oil
  • 1 1/2 teaspoons fine sea salt
  • 1 teaspoon cayenne pepper
  • 1/2 cup pepper sauce
  • 2 teaspoons white wine vinegar
  • Herb ranch dressing, for serving
  • 5 carrots, peeled and cut into sticks, for serving
  • 5 ribs celery, cut into sticks, for serving

For the cauliflower 'wing' bites:

  • 1 cup water
  • 1 cup arrowroot powder
  • 1/4 cup coconut flour
  • 2 teaspoons garlic powder
  • 1 1/2 teaspoons fine sea salt
  • 1/2 teaspoon cayenne pepper
  • 2 heads cauliflower, stems trimmed and cut into bite-size florets

For the sauce:

  • 1/4 cup melted ghee, grass-fed unsalted butter, or coconut oil
  • 1/2 cup pepper sauce
  • 1 1/2 teaspoons fine sea salt
  • 2 teaspoons white wine vinegar
  • 3/4 teaspoon cayenne pepper
  • Herb ranch dressing, for serving
  • 5 carrots, peeled and cut into sticks, for serving
  • 5 ribs celery, cut into sticks, for serving

Directions

For the chicken wings:

  1. Preheat oven to 400F
  2. Allow the wings to sit at room temperature for 30 minutes.
  3. Remove the tips from the wings and reserve for chicken stock, if desired. Separate the wings at the joint.
  4. In a bowl, toss the wing parts with three tablespoons of the melted ghee, one teaspoon of the salt, and 1/2 teaspoon of cayenne.
  5. Arrange the chicken on a wire rack set over a rimmed baking sheet. Bake for 35 to 40 minutes until crisp, turning the wings over halfway through.  
  6. Meanwhile, prepare the wing sauce by combining the pepper sauce, the remaining 2 1/2 tablespoons melted ghee, the vinegar, the remaining 1/2 teaspoon salt, and the remaining 1/2 teaspoon cayenne.
  7. Toss the wings in the sauce and serve immediately with the dressing and carrot and celery sticks on the side.

For the cauliflower bites:

  1. Preheat the oven to 450F.
  2. Grease a wire rack with olive oil. Set the rack over a rimmed baking sheet.
  3. In a bowl, whisk together the water, arrowroot powder, coconut flour, garlic powder, salt, and cayenne.
  4. Dip the cauliflower pieces in the batter, then place them on the prepared rack. bake for ten minutes, flip, then bake for an additional 10 minutes, or until browned and crisp.
  5. To make the sauce, in a bowl, whisk together the melted ghee, pepper sauce, salt, vinegar, and cayenne pepper.
  6. Toss the cauliflower bites in the sauce and shake off any excess liquid. Return the cauliflower pieces to the wire rack and bake for five minutes more.
  7. Serve immediately with the dressing and carrot and celery sticks on the side.

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