Recipe Serves: 4-6

Serving Size: 1/2 cup

Ingredients Amount
Cauliflower 1 Head
Garlic Powder 1 tsp
Whole Wheat Flower 1 cup
Franks Red Hot 3/4 cup
Water 1 cup
Cooking Spray —-


  1. Pre heat oven to 450 degrees Fahrenheit.
  2. In bowl combine Flower, Garlic powder and water.
  3. Spray baking pan with cooking spray.
  4. Break cauliflower into small pieces, dip into flour mixture and set onto baking sheet.
  5. Bake for 15-20 minutes.
  6. Evenly pour Franks Red Hot onto dipped cauliflower bites.
  7. Bake for 3 additional minutes.
  8. Let cool, dip in low fat ranch dressing, and Enjoy!

Nutrition Information

Per Serving

Calories: 61; Protein: 3g; Carbohydrates: 13g; Dietary Fiber: 3g; Total Sugar: 2g; Added Sugar: 0g; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 0mg; Calcium: 23mg; Potassium: 348mg; Sodium: 69mg; Iron: 1mg

*Original recipe found on

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