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5.0 from 42 votes

Buffalo Cauliflower Recipe

Make these buffalo cauliflower bites for your next football party! No one will even notice they are healthier or even made with cauliflower. They're our new go-to appetizer!

Prep Time
20 mins
Cook Time
20 mins
Total Time
55 mins
Servings: 8
Calories: 156 kcal
Course: Appetizer
Cuisine: American

Ingredients

  • olive oil cooking spray
  • 1 cup milk
  • 1 cup all-purpose flour
  • 1/2 tsp garlic powder
  • salt and pepper to taste
  • 1 1/2 cups panko
  • 2 heads cauliflower cut to bite size
  • 1 cup mild buffalo wing sauce

Instructions

    Cup of Yum
  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Pour 1 cup milk in a bowl, set aside. In a ziploc gallon bag, mix together flour, garlic powder, salt, and pepper. Add Panko to a separate baggie.
  3. Coat cauliflower by dipping each piece in milk then tossing in flour mixture. Place back in milk, and then toss in Panko. Set on a heavily greased, foil lined, baking sheet and bake for 20-25.
  4. Remove from oven and toss baked cauliflower pieces in buffalo sauce. Return cauliflower back to greased baking sheet and cook for an additional 10 minutes, broiling for the last 2 minutes. Enjoy!

Nutrition Information

Calories 156kcal (8%) Carbohydrates 28g (9%) Protein 6g (12%) Fat 2g (3%) Cholesterol 3mg (1%) Sodium 1058mg (44%) Potassium 508mg (15%) Fiber 3g (12%) Sugar 5g (10%) Vitamin A 50IU (1%) Vitamin C 69.3mg (77%) Calcium 89mg (9%) Iron 1.9mg (11%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 156

% Daily Value*

Calories 156kcal 8%
Carbohydrates 28g 9%
Protein 6g 12%
Fat 2g 3%
Cholesterol 3mg 1%
Sodium 1058mg 44%
Potassium 508mg 11%
Fiber 3g 12%
Sugar 5g 10%
Vitamin A 50IU 1%
Vitamin C 69.3mg 77%
Calcium 89mg 9%
Iron 1.9mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.