Nashville Hot Cauliflower Waffle Sandwich

Some Like It Hot! That’s why we’re celebrating International Waffle Day by giving a classic American pairing a spicy makeover with our Nashville Hot Cauliflower Waffle Sandwich. It’s breaded cauliflower (prepped in the air fryer for the perfect crunch) with a sweet and spicy glaze between two pillowy-soft kefir waffles. For texture, add in shredded lettuce, mayonnaise, and a few pickle slices. Cauliflower is an extremely healthy vegetable that provides an excellent source of fiber, vitamin C, and antioxidants. It’s no wonder that this versatile ingredient is used as a grain and meat substitute. Kefir is an ancient superfood brimming with incredible health benefits, including protein, calcium, and vitamin D. It’s used in this recipe to make both the cauliflower breading and waffles, which means this sandwich has enough protein to be a satisfying and filling post-workout meal. So don’t be chicken, it takes guts to try out new recipes. And we think you’re going to love this one a waffle lot!


When it comes to cauliflower, there are two distinctly different opinions of this bountiful veggie: you’re either really for it or you’re really against it. Cabbage in latin means caulis (cabbage) and floris (flower), giving this basic veggie an elegant presence! Believed to have originated in ancient Asia and the Mediterranean, the oldest record of cauliflower dates back to the 6th century. It became popularized during the 16th century in France and England. It wasn’t until the 1920s that the cauliflower became commercially available in America.


One serving of chopped raw cauliflower (107g)

  • Calories: 25
  • Protein: 2.05g
  • Carbs: 5.32g
  • Sugars: 2.04g
  • Calcium: 24mg
  • Magnesium: 16mg
  • Potassium, K: 320mg 9% DV
  • Vitamin C: 51.6mg 86% DV
  • Vitamin A: 13IU
  • Vitamin  K: 16.6µg 20% DV
  • Water: 98.51g
  • Fiber: 2.1g 8% DV
  • Folate: 61 µg 15% DV
  • Vitamin B6: .197µg 10% DV

Rich in Vitamin C & Vitamin K

Vitamin C, a golden superhero, is best known for its ability to help strengthen the immune system! This amazing vitamin plays an important role in producing collagen, which is crucial for teeth, bone, and tissue health. Vitamin C also has therapeutic properties that may reduce the severity of allergic reactions as well as fight off infections. Cauliflower also contains vitamin k which improves bone health by increasing bone density (the measurement of strength in bones). Because it strengthens bones, diets high in Vitamin K may lower rates of bone fractures.

High in Vitamin B6

Vitamin B6 helps make antibodies (warriors of health) which are needed to fight diseases and keeps blood sugar within normal ranges. This vitamin is key to healthy brain development, maintaining normal nerve function, and creating stable levels of serotonin.

High in Folate

Folate, aka vitamin B9, works with vitamin B6 to help break down carbohydrates into energy. That energy can help keep the liver, skin, and hair healthy.

Servings: 4-6


  1. Cauliflower: In a large skillet, add sliced cauliflower and enough water to come halfway up the sides of cauliflower. Bring to a simmer over medium heat, cover, and steam until fork-tender, 5 minutes. Drain and place the cauliflower on a cooling rack.
  2. Add a 1/2 inch of vegetable oil to a skillet. Set that over medium-high heat. Set up your dredging station: flour, cornstarch, baking powder, and a pinch of salt in a bowl; kefir, hot sauce, egg, and a pinch of salt in another bowl. Whisk each mixture with a fork until well combined.
  3. Bread the cauliflower: First, season the cauliflower with salt. Now, dredge in the dry mixture, then dunk in the kefir, then back into the dry. Check the oil by dropping a piece of the flour mixture into the pan. It should instantly sizzle.
  4. When the oil is hot, add the breaded cauliflower into the pan. Fry for about 5 minutes per side. Sprinkle with salt when done.
  5. While they’re frying, combine the cayenne, brown sugar, garlic powder, paprika, and black pepper in a bowl. When you’re done frying the cauliflower, add about 1/2 cup hot frying oil to the bowl with the spices and whisk until smooth. Dunk the fried cauliflower in the spiced oil. Add more frying oil if the spice mixture gets too thick.
  6. Waffles: In a medium bowl, whisk together dry ingredients. In another medium bowl, whisk together wet ingredients. Add dry ingredients to wet ingredients and whisk until just combined. Let batter sit for 10 minutes. Preheat waffle iron and grease. Pour about 1/2 cup of batter into the waffle iron. Cook until golden brown.
  7. Sandwich: Slather a bottom waffle with mayo, then layer with pickles. Top with cauliflower, then lettuce. Slather a top bun half with a little mayo, then close the sandwich. Enjoy!


  • If cooking with Air Fryer: Spray the cauliflower steaks evenly with cooking spray. Place into the air fryer at 400 degrees and cook for 10 minutes, flipping the slabs over halfway through the cooking time. Apply a little more spray over any areas that look dry and cook for an additional minute or two if needed to achieve a deeply golden color all over. Place the Nashville oil mixture into a bowl, then carefully turn the steaks around in the bowl to coat. Place back into the air fryer and fry on each side for 3-4 minutes, or until the edges look crispy.