Healthy Snacking
Last year while my daughter was home from school, she made us baked buffalo cauliflower for lunch one day. It was amazing. In my quest to maintain a low-carb diet, I thought I would revisit this healthy snack. Unfortunately, my daughter could not find the recipe she used to make us lunch, so I had to search for a new one.
A few weeks ago, I tried one out, but it wasn’t share-worthy, so my quest continued. I really wanted a super simple recipe that didn’t use flour, but I had to accept that the best buffalo cauliflower recipes require flour and few extra steps. I decided to try this recipe I found at Selfproclaimedfoodie.com.
The baked cauliflower bites tossed in Frank’s RedHot sauce are mouthwatering, addictive, and satisfying. This will be my go-to recipe when I am craving that hot and spicy buffalo flavor but not all the guilt associated with buffalo wings or a creamy, cheesy buffalo chicken dip. Your taste buds will thank you.
Only a few ingredients are needed for this baked buffalo cauliflower recipe. Before you begin prepping, preheat the oven to 450 degrees and line the baking sheet with parchment paper or silicone mats. Next, rinse the cauliflower under cool water and shake/pat dry. Remove the stem and leaves, then cut them into bite-sized pieces.
In a large mixing bowl, combine the flour, water, garlic powder, olive oil, and salt.
Stir until well-combined.
Add the chopped cauliflower and toss gently until all the pieces are well coated.
Place coated cauliflower on the baking sheet. Bake for 8 minutes, remove from oven, turn over the cauliflower and return to the oven. Bake for another 7 minutes.
While the cauliflower bakes, melt the butter, then add the hot sauce and mix well.
Add the baked cauliflower to the hot sauce and toss gently until all the pieces are well coated with sauce. Return to the oven and bake for another 20-22 minutes. Remove from oven halfway through the baking time, flip over the cauliflower, and then return to the oven to continue baking.
While the cauliflower bakes, make the ranch dip.
Combine one cup of nonfat Greek yogurt with one packet of Hidden Valley Ranch salad dressing seasoning packet. Mix well.
Once the baking time is up, remove from oven and serve warm with a side of the ranch dip.
Enjoy!
Baked Buffalo Cauliflower
Ingredients
Buffalo Cauliflower
- 1 head cauliflower
- ½ cup flour
- ½ cup water
- 1 tbsp olive oil
- 1 tbsp garlic powder
- ½ tsp salt
- ⅔ cup Frank's hot sauce
- 2 tbsp butter melted
Ranch Dip
- 1 cup fat-free Greek yogurt
- 1 packet Ranch seasoning mix
Instructions
Buffalo Cauliflower
- Preheat oven to 450 degrees. Line baking sheet with parchment paper or silicone mats
- Rinse cauliflower under running water and shake dry. Remove stems and stalk. Cut into bite-sized pieces.
- Combine flour, water, olive oil, garlic powder and salt in a large mixing bowl. Stir until well combined.
- Add the cauliflower to the flour mixture and stir gently to coat all the pieces of cauliflower.
- Place the coated cauliflower on the baking sheets.
- Bake for 15 minutes. Half way through cooking time, remove from oven, flip over cauliflower and return to oven.
- While the cauliflower bakes, melt 2 tablespoons of butter. Then mix the butter with the Frank's Hot Sauce.
- After 15 minutes, remove the cauliflower from the oven and toss in the buffalo sauce.
- Once the cauliflower is well coated in hot sauce, return to the baking sheet and bake another 20-25 minutes, turning halfway through.
- Remove from oven and serve while warm.
Ranch Dip
- Mix one cup of yogurt with one packet of Ranch seasoning mix.
- Serve on the side for dipping
Notes
- Serve with a side of carrots and/or celery
- Dip in a Ranch dip or Bleu Cheese dressing
