Lighter and healthier than traditional buffalo chicken, this cauliflower version may just become your go-to weeknight taco recipe. Spicy air fried cauliflower (in picture above) is paired with avocado slices, peppers, onions, cilantro and my special Mexican Cashew Creme.
Why cauliflower?
Cauliflower, that versatile cruciferous vegetable, is loaded with Vitamin C and rich in antioxidants (the good guys that battle the cancer and disease causing free radicals). Studies have also shown that cauliflower can improve cognition and slow brain aging (I deal with that on the daily, for sure). With it’s myriad health benefits, crunchy texture and mild flavor, it’s really a no-brainer replacement for chicken (eww) in this delicious buffalo recipe.
Oven or Air Frying?
There’s nothing like crispy buffalo bites. The question is, how to keep this this recipe healthy but also preserve the crunchy fried texture. In other words, can you have your cake and eat it too? The answer, my friends, is YES!
Some of my sisters and sisters-in-law have recommended the air fryer. I am definitely glad I listened to them! It’s a small investment with a huge payoff:
- Practically no oil, AKA healthier!
- Keeps the kitchen cool
- No grease spatters
- Lighter crunch
I’ve had this model (purchased as refurbished for $150 on Amazon) for about a year now and it performs beautifully.
Of course, if you are not quite ready to take the plunge, have no fear! I have included oven-“frying” instructions in the recipe which will yield pretty perfect results…see below!
An assembly line keeps this recipe simple
The recipe below may seem like a lot of steps but make it easy on yourself and create an assembly line. Have a bowl ready with your cauliflower florets, another for the WET MIX, one for the DRY mix, and a regular dinner plate for the coated cauliflower. This “mis en place” method will make the process super easy, whether you decide to oven fry or air fry.
Ok kids, thanks for reading through the post…your reward is THREE recipes below. Try one or all. If you do, I’d love to hear your feedback 🙂 As always, feel free to post your comments below. Salud!
Lighter and healthier than traditional buffalo chicken, this cauliflower version may be come your go-to weeknight taco recipe. Spicy air fried cauliflower is paired with avocado slices, peppers, onions, cilantro and my special Mexican Cashew Creme.
- 1 Medium head Cauliflower Cut into florets
- 3/4 Cup No-chicken broth Try Better Than Boullion
- 1/2 Cup Flour
- 1 Cup Panko Breadcrumbs
- 1/4 Cup Nutritional yeast
- 2 Tsp Poultry seasoning
- 1 Tsp Salt
- 1 Cup Franks Original Red Hot Sauce
- 1 Tbsp Earth Balance Butter optional
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Cut cauliflower into bite-sized florets.
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Mix wet ingredients in a medium bowl and set aside.
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Mix dry ingredients in a medium bowl and set aside.
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Have a plate ready for the breaded cauliflower.
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Dip each floret of cauliflower into the wet mix, shake gently and roll in the breadcrumb mixture.
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Set aside on plate.
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Repeat with all cauliflower florets.
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Preheat oven to 400F. (Even if using an air fryer, you will need the oven for the last step).
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Place cauliflower pieces in basket of air fryer, being careful to keep pieces from touching one another.
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Air “Fry” at 400F for about 13 minutes. Alternately, you may oven fry. Set cauliflower pieces on a sheet pan covered with parchment paper and place in 400F oven for 20-25 minutes until golden.
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Get “saucing”
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While cauliflower is baking/frying, prepare sauce by mixing the hot sauce with Earth balance (if using…I have made them without it and they are really good!) in a microwave-safe bowl. Microwave for about a minute until butter is melted. Stir and set aside.
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Once cauliflower pieces are light brown and crispy, place all on a sheet pan that is covered with parchment paper. (If oven-frying, remove pan to counter and proceed with the next step)
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Brush all pieces evenly with buffalo sauce.
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Place in 400F oven for 10-15 minutes until golden.
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Serve in taco with any toppings you choose: peppers and onions, lettuce and tomato and avocado, refried beans and greens…whatever you like. Top with Mexican Crema (recipe in blog post)
Leftover cauliflower can be stored for up to 3 days in the refrigerator. To reheat, place on rack of toaster oven and toast. Alternately you can warm on a tray in 400 F. oven for 5-7 minutes.
- 3/4 Cup Raw cashews
- 3 Tbsp Nutritional yeast
- 1 1/2 Tbsp Mexican Seasoning See Notes or Recipe
- 3/4 Tsp Better than boullion
- 1 1/2 Cups Water
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Boil cashews for 20 min then drain.
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Add cashews and remaining ingredients to the pitcher of a high speed blender and blend for 1-2 minutes until creamy. Start with 1 1/4 cups of water and add more for desired consistency.
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Store in an airtight jar and keep in refrigerator for up to a week.
If you don’t have the spice blend on hand, just add below as follows:
- 1 tbsp chili powder
- 3/4 tsp salt
- 1/2 tsp cumin
- 1/2 tsp garlic powder
- 1/2 tsp oregano
- 1/2 tsp onion powder
- 1/8 tsp black pepper
- 1/8 tsp cayenne pepper
- pinch allspice
Great to have on hand, this spice blend is perfect for black bean and corn salad, cauliflower tacos, Mexican rice-you name it!
- 3/4 Cup Chili powder I used ground guajilllo chiles
- 3 Tbsp Kosher salt
- 2 Tbsp Cumin
- 2 Tbsp Garlic powder
- 2 Tbsp Onion powder or minced onion flakes
- 2 Tbsp Sweet paprika
- 2 Tbsp Oregano
- 1 1/2 Tsp Black pepper
- 1 1/2 Tsp Cayenne pepper
- 3/4 Tsp Allspice
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Mix spices together in mason jar and seal until ready to use.
