Buffalo Cauliflower Bites & Ranch Dip

Fall Recipes, Recipes, Sides

Buffalo Cauliflower Bites & Ranch Dip | nutritionstripped.comIf 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

5.0 from 4 reviews
Buffalo Cauliflower Bites
Author: 
Recipe type: small plate, snack
Prep time: 
Cook time: 
Total time: 
Serves: 10
 
A vegetable in disguise! Buffalo Cauliflower is a perfect vegan/vegetarian alternative to classic buffalo dishes.
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
5.0 from 4 reviews
Dairy Free Ranch Dip
Author: 
Recipe type: dip, sauce, dressing
Prep time: 
Total time: 
 
A non-dairy, vegan friendly ranch dip perfect for any dish that uses ranch 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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