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Buffalo Cauliflower Bites & Ranch Dip

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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

Share Your Thoughts

  1. I looove this idea! Cauliflower is amazing roasted with either nutritional yeast or cheese…but as someone who doesn’t eat wings, this sounds like a great replacement!

    1. Yes! I love nutritional yeast with cauliflower, so delicious. I hope you enjoy these and thanks for stopping by, hope you come back soon and feel free to share the recipe 🙂

      1. My husband makes these once every week or two and we love them. He usually bakes them a day ahead. We think this makes them chewier and denser in texture which we really enjoy. These are low in fat and calories and with cauliflower being a nutritional powerhouse why would anyone ever eat a chicken wing? Wonderful recipe.

        1. I couldn’t agree with you more! Who needs chicken wings when you have these? Thanks for trying and for the feedback 🙂

  2. Spotted these on Instagram and knew I had to bookmark the recipe. ‘Tis the season…

  3. 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…”

    1. Haha you’re not being weird at all I have a pet peeve about grammar! Thank you for catching that, writing within the blog post is notorious for autocorrecting content. Thank you!

  4. This is my perfect meal. I can’t remember the last day I didn’t eat cauliflower, and I’m always looking for a new way to enjoy it. Especially a spicy way! I’ll have to try this soon!

    1. Wonderful! I’m glad you enjoy this one, I think if you love cauliflower already you’ll love this one too! Thanks for stopping by and come back soon 🙂

  5. […] Buffalo Cauliflower Bites & Ranch Dip […]

  6. I made your divine recipe & it was superb,…really tasty & apart too!

    I am a big fan of your tasty & creative recipes! Many Greetings from a Foodie from Belgium!

    1. Thank you very much! I’m glad you enjoyed them 🙂

  7. 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?

    1. Thanks Tracy! I’d say about a week or so. Thanks for stopping by and come back soon 🙂

  8. […] Cheezy Polenta Jalepeno Poppers with Mango Salsa, Buffalo Cauliflower Bites with Ranch Dip, 6 Layer Tempeh Taco Dip, and […]

  9. Just stumbled on to your site, loving all the great recipes. Thank I will be visiting more often.

    1. Hi there! I’m glad you’ve found your way here, thank you for the kind comment 🙂

  10. Wow! Looks so good! Will be making this soon, like tomorrow!Thank you for it.

    1. Wonderful! Thank you for stopping by and I hope you come back soon 🙂

  11. Would this work with regular all purpose flour?

    1. Sure! I choose gluten free flours since I have a gluten free lifestyle, but regular will work!

  12. […] Buffalo Cauliflower Bites & Ranch Dip With the same texture and flavor as chicken wings, these cauliflower bites are a fiber-filled […]

  13. I think I’m in love with this recipe!!! Very delicious. Taste like actual buffalo wings. Thank you.

    1. Hi Davina!
      I’m so glad you enjoy them! Thanks so much for the comment

  14. 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.

    1. Yes, I suppose you could use the same batter with chicken wings, I haven’t tried it.

  15. […] times where everything, everywhere looked achingly delicious. I was particularly intrigued by these Buffalo Cauliflower Bites, which aren’t her recipe but part of the “What I Ate This Week” segment. Buffalo […]

  16. 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!!

    1. Hi Lauren,
      I’ve only used AP flour, but brown rice flour would work well! Hope you enjoy these 🙂

  17. 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!

    1. Hi Kimberly!
      All my recipes are gluten-free- the flour used is gluten free flour! I’m glad you enjoyed the recipe! Thank you so much for sharing 🙂

  18. Wow…I think I have to try this recipe! I love spicy crispy food with fresh vegetable and dip. Without deep frying is even better. I will try it with sweet chili or sweet plum sauce, maybe.

    1. Hi Nicha! Thank you so much, I hope you love it as much as I do- thanks so much for stopping by!

  19. […] Who Would’ve Thought Cauliflower Could Look That Appetizing! […]

  20. Made this for my family tonight and it was a big hit! I will be making it for our New Years Eve party, great recipe!

    1. Hi Stephanie,
      Wonderful so glad everyone enjoyed!

  21. What did you soaked ½ cup cashews in? The unsweetened Almond Milk or water.

    1. Hi Angela,
      Just water will due! You discard the water after soaking. Hope you love the recipe!

  22. 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.

  23. […] 1. Buffalo Cauliflower Bites & Ranch Dip With the same texture and flavor as chicken wings, these cauliflower bites are a fiber-filled alternative for health-conscious and vegetarian tailgaters. Pair them with raw celery and a cool dip like this dairy-free ranch dip. Photo and Recipe: Mckel Hill / Nutrition Stripped […]

  24. […] Buffalo Cauliflower Bites from Nutrition Stripped […]

  25. […] Or Buffalo Cauliflower Bites, if you prefer no soy. […]

  26. […] Wings Instead of deep-fried wings, try these insanely delicious buffalo cauliflower wings! Bursting with spicy flavor, this dish will bend your […]

  27. […] Buffalo Cauliflower Bites & Ranch Dip from Nutrition Stripped […]

  28. […] 8. Buffalo Cauliflower Bites […]

  29. […] Check out these recipes for Cauliflower Pizza Crust from Modest Wanderer & Co. and Buffalo Cauliflower Bites [seriously, how good do those look?!] from Nutrition Stripped, or simply roast in the oven at 400 […]

  30. […] using cauliflower and homemade blue cheese dressing.  Check out below the recipe which came from Nutrionstripped.com , my new food blog […]

  31. 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!

    1. Haha, I’m glad it still worked out and tasted delicious for you Abbie!

  32. These are amazing! Thank you for this fabulous vegan recipe.

    1. You’re so welcome Diana, thank you for sharing! -m.h.

  33. Rachael says:

    I have preground cashews – How much of that would you suggest using instead of whole cashews?

    1. You can use about the same amount, and adjust to desired consistency 😉

  34. 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.

    1. Excellent Kelley, so glad you enjoyed them! xx-m.h.

  35. […] Buffalo Cauliflower Bites & Ranch Dip from Nutrition Stripped Vegans and vegetarians can now rejoice on game day with their friends. […]

  36. 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! 🙂

  37. 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.

    1. You’re SO welcome! I’m glad you enjoyed them- I’d love if you’d share this with your friends, family, fellow dieters 😉

  38. […] recipes below were adapted from Nutrition Stripped (which has also highlighted the many health benefits of cauliflower). The buffalo cauliflower is […]

  39. […] Buffalo Cauliflower Bites Devilish Potatoes Potato Skins  Wonder Fries Sun Dried Tomato Cheezy Kale Chips Buffalo “Chicken” Wings Fried “Chicken” Bites Beer Battered Onion Rings Fried Mushrooms with Horseradish Dipping Sauce Stuffed Jalepenos  Vegan Nachos Vegan Pretzels […]

  40. Could I use like brown rice flour or whole wheat flour?

  41. would Almond flour work instead?

    1. Almond flour worked beautifully! So yummy! My husband even asked for seconds!

  42. 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.

    1. Ohhhh good idea for a remake! Will try it 🙂

  43. I’ve made these from you last year and they were great! Can we make them ahead of time a day or two and re-bake them just before the game? Thanks! <3

    1. Hm, I’m not sure how well the coating would hold up if you made this ahead of time. They really are best eaten right after you make them so they’re nice and crunchy/hot. PLUS they take no time to make 😉

  44. […] Buffalo Cauliflower Bites and Ranch Dip from Nutrition Stripped […]

  45. I am excited to say that I made these Buffalo Cauliflower Bites for the Super Bowl party I attended tonight. They were Ahmazing! The best part was hearing the ladies tell their guys, ” You have to try these, they are delicious!” Many folks were asking me about the recipe and I of course had to spread the word about Nutrition Stripped. Thank you, McKel for this tasty treat.

    1. That’s so awesome, thank you for sharing it to your party! xx M

  46. This was amamzing!!!! I made this for the super bowl and even my not vegan husband and brother in law loved them! Delicious!!!

    1. SO awesome, thanks for sharing!

  47. Vivienne says:

    I made these as a side dish for dinner.. wonderful! I didn’t want the hot sauce or butter so I topped them with some crushed tomatoes and a spoon of extra batter. I used chickpea flour instead of plain flour. Tasted lovely and healthy!!
    Sauce was lovely too – lemon really finishes it off.
    If you soak the cashews for longer will the texture be less ‘grainy’?

    1. That sounds wonderful, thank you for sharing! Yes, the longer you soak cashews the softer they become and if you use a high-speed blender (check my resources page for my favorites) it’ll be velvety smooth!

  48. […] Yes, vegetables and chicken are two completely different food categories, but the combination of buffalo sauce and textured cauliflower create a similar, delicious taste! As you’re stuffing your face with these “wings” drenched in buffalo sauce, you’re also loading your body with health benefits! Who knew? Check out the recipe here. […]

  49. […] can serve them with ranch for an even more flavorful experience. You can find the full recipe here. This individual makes their own ranch but me, who hates to cook, I’d just buy it from the […]

  50. Just brought these to a party and got several recipe requests, they were a big hit! Thanks for the great recipe!

  51. […] health-conscious and vegetarian tailgaters. Pair them with tender celery and a cold drop like this dairy-free plantation dip. Photo and recipe: Mckel Hill / Nutrition […]

  52. […] Recipe from Nutrition Stripped […]

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