4.9 from 636 votes
Easy Buffalo Cauliflower
Easy Buffalo Cauliflower is baked - not fried - and delivers all of the flavor of fried buffalo chicken wings in a lighter, but equally tasty appetizer or main dish!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 6 servings
Calories: 117 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
for the cauliflower
- 1 head cauliflower chopped into florets
- ½ cup flour
- 1 teaspoon salt
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon smoked paprika
- ¼ teaspoon black pepper
- ¾ cup milk or buttermilk
for the buffalo sauce
- ½ cup buffalo wing sauce
- 3 tablespoons salted butter add 1/8 teaspoon salt if using unsalted butter
- 2 tablespoons honey
- ranch or blue cheese dressing for serving
Instructions
- Preheat oven to 450 degrees and grease a baking sheet.
- Stir together flour, salt, garlic powder, onion powder, smoked paprika, and black pepper. Stir in milk.
- Dip cauliflower in the milk mixture, turning to coat completely, shake off excess and arrange in a single layer on prepared baking sheet.
- Bake for 10 minutes, use a fork to turn over cauliflower pieces, and bake another 10 minutes.
- While cauliflower is baking, combine buffalo wing sauce, butter, and honey in a medium sauce pan. Bring to a boil over medium heat, cook 2-3 minutes, then remove from heat.
- Brush buffalo sauce all over the baked cauliflower, bake another 10 minutes (I like to broil it for the last 2-3 minutes).
- Serve fresh with ranch or blue cheese dressing for dipping.
Cup of Yum
Notes
- Serves two as a main dish, 6-8 as an appetizer.
Nutrition Information
Calories
117kcal
(6%)
Carbohydrates
13g
(4%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Trans Fat
1g
Cholesterol
18mg
(6%)
Sodium
1094mg
(46%)
Potassium
349mg
(10%)
Fiber
2g
(8%)
Sugar
9g
(18%)
Vitamin A
389IU
(8%)
Vitamin C
46mg
(51%)
Calcium
60mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 117
% Daily Value*
| Calories | 117kcal | 6% |
| Carbohydrates | 13g | 4% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 18mg | 6% |
| Sodium | 1094mg | 46% |
| Potassium | 349mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 9g | 18% |
| Vitamin A | 389IU | 8% |
| Vitamin C | 46mg | 51% |
| Calcium | 60mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.