Buffalo Cauliflower Bites
These buffalo cauliflower bites are a delicious and healthier substitute to traditional buffalo wings. They are so flavorful that I didn’t even miss the chicken!
I’ve seen quite a few buffalo cauliflower recipes but I didn’t really understand the fuss. Then I tried them myself and I’m in love. These are creamy and tasty and I’m definitely adding this to my game day snacks.
These aren’t just pieces of cauliflower brushed with buffalo sauce. Instead, they are first coated in a yogurt flour slurry, which makes the cauliflower very tender and creates a light layer of creaminess over the cauliflower. The creamy, tangy coating really elevates these beyond just a roasted vegetable and makes these super addicting.
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Growing up, cauliflower and I were not friends. To me, they were like the evil twin of broccoli. I couldn’t understand how something that looked so similar to broccoli (which I loved) could taste so different. Now, I’ve learned to appreciate cauliflower, especially when it is roasted. I’ve also had delicious dishes when it’s used as a substitute for potatoes.
I was recently provided with a recipe for the buffalo cauliflower bites served at Freshology, created by Chef Raffi. I didn’t follow the recipe exactly. Mine’s a bit less healthy, but still healthier than using chicken. You can view the full Freshology recipe here. My version is below.
- 1 head of cauliflower cut into bite sized florets
- 11 oz Greek yogurt
- 7 tbsp fat free milk
- 1 tbsp garlic powder
- 1 tbsp. onion powder
- ½ cup all purpose flour
- 8 tbsp buffalo sauce
- ranch dressing for dipping
In a medium-sized bowl, mix together yogurt, milk, garlic powder, onion powder, and flour. The batter will be a thick slurry, but not a paste. If it is too thick, you can add 1 more tbsp of milk.
Preheat oven to 375ºF. Dip cauliflower into slurry, and use a pastry brush or your fingers to help spread it across the surface of the floret because the slurry will be too thick to drip off and spread by itself. Place onto baking sheet lined with parchment paper.
Bake 20-25 minutes until cauliflower coating starts to turn a light brown. Remove cauliflower from oven and then brush with buffalo sauce. Turn oven up to 400ºF and place cauliflower back in the oven, baking another 5 minutes until the coating begins to char. Carefully remove cauliflower from baking sheet and serve with ranch dressing.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.
Buffalo Cauliflower Bites
Amount Per Serving (0.25 of recipe)
Calories 274 Calories from Fat 121
% Daily Value*
Total Fat 13.4g 21%
Saturated Fat 3.4g 17%
Polyunsaturated Fat 5.3g
Monounsaturated Fat 3.6g
Cholesterol 10.7mg 4%
Sodium 1312.6mg 55%
Total Carbohydrates 27.8g 9%
Dietary Fiber 4.7g 19%
Protein 13.2g 26%
Vitamin A 2%
Vitamin C 119%
* Percent Daily Values are based on a 2000 calorie diet.