As football’s biggest game day approaches, the anticipation for the big game is matched only by the excitement for the flavorful snacks served at game day parties.
Traditional Buffalo wings are a fan favorite, but for those seeking a healthier twist, the lightened-up Buffalo cauliflower offers all the zesty goodness without the guilt.
- Cauliflower: This hearty vegetable is not only low in calories but also a great source of fiber, promoting digestion and providing a feeling of fullness. It also contains antioxidants and vitamin C, which support immune health.
- Buttermilk: A protein powerhouse, buttermilk is rich in essential minerals such as calcium and vitamin B12, which contribute to bone health and energy production.
- Herbs: Parsley, dill, and chives not only add flavor but also offer health benefits thanks to containing antioxidants and vitamins.
- Hot Sauce: The compound capsaicin, found in hot sauce, may boost metabolism and promote heart health.
Put it all together? You’ve got a mouthwatering alternative that’s not only easy to prepare but also a better-for-you option for game. Just don’t forget to log the recipe in MyFitnessPal!
Buffalo Cauliflower Bites
Ingredients
For the Buttermilk-Herb Dip
- 1/4 cup (65 grams) plain nonfat yogurt
- 2 tablespoons nonfat buttermilk
- 1 teaspoon chopped fresh chives
- 1/4 teaspoon dried or fresh chopped dill
- 1/4 teaspoon garlic powder
For the cauliflower
- 3/4 cup (95 grams) all-purpose flour
- 1/2 teaspoon garlic powder
- 1 cup (245 grams) nonfat buttermilk or nonfat milk
- 1 large head (585 grams) cauliflower, cut into florets (about 6 cups)
- 1/2 cup (120 grams) hot sauce
- 1 tablespoon chopped fresh flat-leaf parsley
Directions
- Prepare the Buttermilk-Herb Dip
Start by combining the plain nonfat yogurt, nonfat buttermilk, fresh chives, dill, and garlic powder in a small bowl. Whisk them together until blended well, then place the dip in the refrigerator to chill. - Preheat the oven and prepare the baking sheet
Preheat your oven to a crisp 425°F (220°C). Grab a baking sheet, cover it with foil for easy cleanup, and set a cooling rack on top. Give the rack a light spray with cooking oil to prevent sticking. - Whisk together the batter for the cauliflower
In a large bowl, combine the all-purpose flour, garlic powder, and nonfat buttermilk or milk. Whisk these ingredients together until you have a smooth batter. - Coat the cauliflower florets with the batter and place them on the rack
Add the cauliflower florets into the batter, ensuring each piece is well coated. Gently shake any excess batter off the florets before arranging them on the prepared rack. - Bake the cauliflower
Place the baking sheet in the oven and let the cauliflower bake for 20 minutes. The batter should start solidifying and forming a crust around each floret. - Toss the baked cauliflower in hot sauce and bake again
After the initial baking, remove the cauliflower with tongs and toss it in a bowl with the hot sauce until evenly coated. Return the saucy cauliflower to the rack and continue baking for another 10–12 minutes. This second bake will give the cauliflower that signature Buffalo wing crispness and deepen the flavors. - Sprinkle with parsley and serve with Buttermilk-Herb Dip
Once the cauliflower edges are nicely browned, remove them from the oven and sprinkle with fresh parsley for a herby touch. Serve your spicy bites immediately with the cool and tangy Buttermilk-Herb Dip.Serves: 6 | Serving Size: 1 cup florets plus 1 tablespoon dipping sauce
Nutrition (per serving): Calories: 129; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 195mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 7g
Nutrition Bonus: Potassium: 545mg; Iron: 10%; Vitamin A: 9%; Vitamin C: 113%; Calcium: 11%
Originally published March 2017, updated February 1 2024
