Buffalo Cauliflower
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Buffalo cauliflower is a tasty, healthier twist on classic buffalo wings. This dish gives you the same spicy kick without the guilt. You can make crispy, tangy buffalo cauliflower at home in just 45 minutes. It’s perfect for game day snacks or as a fun side dish.
The recipe is easy to follow. You’ll coat cauliflower florets in a simple spice mix, roast them until golden, then toss them in a zesty buffalo sauce. The result is a dish that’s crunchy on the outside, tender on the inside, and packed with flavor. Serve it with cool ranch or blue cheese dressing for dipping, and don’t forget the celery and carrot sticks on the side!
Exact Ingredients List
Here’s what you’ll need to make delicious buffalo cauliflower:
- 1 large head of cauliflower (about 2 pounds), cut into bite-size florets
- 2 tablespoons cornstarch
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika (smoked paprika is great too)
- 1/2 teaspoon salt
- Black pepper to taste
- 1/2 cup Frank’s RedHot sauce (or your favorite hot sauce)
- 2 tablespoons unsalted butter, melted (or vegan butter)
- 1/2 to 1 teaspoon honey or agave (optional)
For serving (optional):
- Ranch or blue cheese dressing
- Celery sticks
- Carrot sticks
This recipe makes 4 servings. You can easily double it if you’re cooking for a crowd. The prep takes about 10 minutes, and cooking time is around 45 minutes. Each serving has about 106 calories.
Remember, you can adjust the spice level by using more or less hot sauce. The honey or agave adds a touch of sweetness, but you can skip it if you prefer.
Instructions
Preheat your oven to 425°F and line a baking sheet with parchment paper. This helps with easy cleanup and even roasting.
In a large bowl, mix cornstarch, garlic powder, onion powder, paprika, salt, and black pepper. Add cauliflower florets and olive oil. Toss to coat evenly.
Spread the coated cauliflower on the baking sheet in one layer. Roast for 20 minutes, then flip the florets. Roast for another 10 minutes until golden-brown.
While the cauliflower cooks, whisk hot sauce, melted butter, and honey (if using) in a medium bowl.
Take the cauliflower out of the oven and toss it in the buffalo sauce. Put it back on the baking sheet and roast for 5-8 more minutes. This helps set the sauce and crisp the florets.
Serve your buffalo cauliflower right away. Add ranch or blue cheese dressing, celery, and carrot sticks on the side if you like. Enjoy your tasty, spicy creation!
Possible Substitutes List
Can’t find cauliflower for your buffalo bites? No worries! You’ve got options. Here are some tasty swaps:
• Broccoli: This green veggie works great. It has a similar texture and soaks up sauce well.
• Zucchini: Cut it into chunks for a softer bite. It’s mild and takes on flavors easily.
• Mushrooms: Try big, meaty portobello caps. They have a rich taste that pairs nicely with buffalo sauce.
• Tofu: Extra-firm tofu, cubed and baked, makes a protein-packed alternative.
For the sauce:
• Hot sauce: Use Sriracha, Tabasco, or any spicy sauce you like.
• Butter: Try coconut oil or olive oil for a dairy-free version.
• Honey: Maple syrup or agave work as sweet options.
Remember to adjust cooking times for your chosen substitute. Veggies like broccoli may need less time, while tofu might need more to get crispy. Keep an eye on your oven and trust your instincts!
How To Make It Diabetes-Friendly
This buffalo cauliflower recipe is already a good choice for people with diabetes. Cauliflower is low in carbs and high in fiber, which helps control blood sugar.
To make it even more diabetes-friendly, try these tips:
- Skip the honey or agave. These add sugar you don’t need.
- Use less cornstarch. Cut it to 1 tablespoon instead of 2.
- Choose a low-sugar hot sauce. Check the label to find one with little or no added sugar.
For the dipping sauce, make your own ranch dressing:
- Mix plain Greek yogurt with herbs and spices
- This gives you protein without extra sugar
Watch your portion size. Stick to about 1 cup of buffalo cauliflower per serving.
Pair it with extra veggie sticks for a satisfying, low-carb meal. Celery and carrots are great choices.
If you want to lower the fat, use less butter in the sauce. You can replace some with water or broth.
Remember to count this as part of your daily carb intake. Even though it’s low-carb, the small amount adds up.
Tips, Tricks & Storing
For extra crispy buffalo cauliflower, pat the florets dry before coating them. This removes excess moisture and helps them crisp up better in the oven.
Try using a wire rack on your baking sheet. This lets hot air circulate all around the cauliflower for even cooking.
Don’t overcrowd the baking sheet. Give each floret some space to crisp up nicely.
Adjust the spice level to your taste. Use less hot sauce for a milder flavor, or add some cayenne pepper for extra heat.
To store leftovers, let the cauliflower cool completely. Put it in an airtight container and keep it in the fridge for up to 3 days.
Reheat leftovers in the oven at 350°F for about 10 minutes. This helps restore some crispiness.
For a fun twist, try different sauces like BBQ or teriyaki instead of buffalo sauce.
Make sure to cut the cauliflower into similar-sized pieces. This ensures they cook evenly.
Serve your buffalo cauliflower right away for the best texture and flavor. The longer it sits, the softer it gets.