Buffalo Cauliflower Bites & Ranch Dip

Buffalo Cauliflower Bites & Ranch Dip | nutritionstripped.com If you’re a vegetarian, vegan, or just a vegetable lover like me, you’re not going to miss out on a thing when others are enjoying buffalo chicken bites or wings. You’ll get the same flavor and a similar texture with these Buffalo Cauliflower Bites without as many calories and not to mention more fiber and room for more! It’s football season (woot…go Bucks!) and what a perfect way to contribute to your next tailgating party or football party with a healthier version of buffalo chicken bites, Buffalo Cauliflower Bites & Ranch Dip (non-dairy friendly).

Yes, I know these have nothing to do with chicken so it may be hard to see the comparison, but let’s break it down into flavors and textures. These Buffalo Cauliflower Bites will give a greasy calorie loaded chicken wing a run for their money both nutritionally and with their flavor profile. You all are familiar with several of my cauliflower recipes (especially the Cauliflower Pizza Crust) because I love cauliflower and it’s amazing health benefits (click here to read). These bites are also a perfect way to get picky eaters and the littles ones to eat their vegetables in disguise!

Serve with |

  • Your favorite raw vegetables, the classic raw celery sticks are my favorite!
  • A cooling dip such as ranch, blue cheese, yogurt, non-dairy versions such as this Ranch Dip below
  • Gluten free crackers and hummus, etc.

Buffalo Cauliflower Bites & Ranch Dip | nutritionstripped.com

Buffalo Cauliflower Bites
 
Prep time
Cook time
Total time
 
A vegetable in disguise! Buffalo Cauliflower is a perfect vegan/vegetarian alternative to classic buffalo dishes.
Author:
Recipe type: small plate, snack
Serves: 10
Ingredients
  • 1 large head of cauliflower (about 5-6 cups raw)
  • ½ cup almond milk (or of choice)
  • ½-1 cup water (more to create a thinner coating)
  • ¾-1 cup red hot sauce (I used Frank's)
  • ¾ cup gluten-free all purpose flour
  • 1 tablespoon butter (grass-fed or vegan)
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • 1 teaspoon cumin powder
  • dash of cayenne pepper
  • ground black pepper and sea salt
Instructions
  1. Preheat oven to 450 degrees F
  2. Line a baking sheet with foil or parchment paper and well grease with coconut oil or other. If you don't have coconut oil or a liner for the baking sheet try this- take a cookie "drying rack" and put on top of a standard baking sheet. You'll eventually put all of the cauliflower bites on top of the "drying rack" to allow them to cook through with less sticking.
  3. Cut cauliflower head into small bite sized pieces.
  4. COATING//
  5. Mix flour, milk, water, and spices into a small bowl.
  6. Dip each cauliflower floret into this flour mixture (This is the step where you can either make the batter thick or thin by using less/more water respectively. I enjoy it on the thinner side so I choose to add more water).
  7. Lay on baking sheet in an even layer to ensure baking all around.
  8. Bake for 25 minutes or until golden brown.
  9. BUFFALO SAUCE//
  10. In a small saucepan melt the butter and hot sauce, bring to a simmer and remove from heat.
  11. After the cauliflower bites have baked, pour the buffalo sauce mixture onto the bites.
  12. Stir until each cauliflower bite has been coated in the sauce.
  13. Bake for another 10-15 minutes.
  14. Enjoy!
Nutrition Information
Serving size: 1/10th recipe Calories: 76 Fat: 1 Carbohydrates: 12 (net 9) Sugar: 1 Fiber: 3 Protein: 2

Buffalo Cauliflower Bites & Ranch Dip | nutritionstripped.com
Dairy Free Ranch Dip
 
Prep time
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A non-dairy, vegan friendly ranch dip perfect for any dish that uses ranch dressing.
Author:
Recipe type: dip, sauce, dressing
Ingredients
  • ½ cup cashews, soaked for at least 1 hour
  • ½ cup unsweetened almond milk (may thin out to desired consistency)
  • 2 tablespoons fresh squeezed lemon juice
  • 2 tablespoon fresh chives
  • 1 tablespoon dried parsley
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • sea salt and ground black pepper to taste
Instructions
  1. Blend all ingredients into a Vitamix or high speed blender until smooth.
  2. If using for a dip, use less water.
  3. If using for a dressing, use more water.
  4. Keep chilled until used.
  5. Enjoy!

What’s your favorite bar food, tailgating food, or party food that you would like to see made over into a healthier dish? Share below and your idea could be the next Readers Pick recipe!

Happy and healthy snacking,

xo McKel

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Share Your Thoughts

  1. X says

    Not to be weird…but you used the wrong “your” and I’m super strange about grammar so I thought I’d let you know. It’s in the line “You’re favorite raw vegetables, the classic…”

  2. Tracy says

    This sounds yummy, I’ll have to try it! I love the non-dairy ranch dressing, It much healthier than what you buy in the store. How long can you save the Ranch dressing in the fridge for?

  3. Kathryn stuart says

    Could i use this recipe with chicken wings? Cauliflower has too intence of a flavor for me. Is there a spice i can add that takes away flavor? I havent been able to find one.

  4. Lauren says

    This looks great! I want to make it, but I don’t have GF all purpose flour. I do have other kinds of GF flours though – tapioca, potato, brown rice, and sweet sorghum. Can you recommend any of these as a substitute for the all purpose, or perhaps some mixture of them? Thank you!!

  5. says

    Hi! I made these tonight. I substituted a half cup of almond meal for the flour because I an gluten sensitive. Let me just say, this was one of the most delicious surprises in a long time. This is going down as the recipe of the year! We are always looking for more vegetarian/vegan recipes and this was a home run!

  6. Lauren says

    Don’t forget to grease the baking sheet or foil! I didn’t grease my sheet and all the cauliflower stuck to it, leaving all the yummy crunchiness left on the foil! :( Boooo! I’m sad.

  7. Abbie says

    I misread the instructions (I really need to resist the urge to become overly anxious when I run across a recipe that blows me away lol) and I mixed all of the ingredients together and coated my cauliflower with it and placed it in the oven…however I still fell that they came out well. Thanks for sharing!

  8. Kelley says

    I just made these and they are so good. Mine were a little soggy though so next time I will cook them on the rack instead of directly on the baking sheet.

  9. Stacey says

    This is the first time I’ve run across this recipe and it makes me so happy, haha! 1) I LOVE cauliflower and miss buffalo wings, 2) My sister works for a restaurant/cafe called LOFO in Upstate NY that just recently participated in a “Wing Walk” using cauliflower instead of chicken. It caused quite the uproar at first with some negative feedback, which we all found a good chuckle out of to be honest, but the complaints caused so much attention that it actually turned around to be positive. Paul McCartney caught wind of it and his daughters are now going to feature the story on their blog/site! Such a funny situation. You may find the blurb a little entertaining if you have a minute: http://search.syracuse.com/Lofo+wing+walk/

    Thanks for making this recipe available to us all! :)

  10. ? says

    I’m eating this right now and it is so good! Nothing satisfies the wing craving, not even baked chicken in buffalo sauce. The texture of this is amazing, so on point. This is a godsend for dieters thank you so much for this recipe.

  11. Joanna says

    Will definitely try this one at some stage! Not sure if you have already done this but I miss that yummy baked spinach artichoke cheese dip w/ cornchips that was ridiculously calorific but sooo good.

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