Thursday, January 30, 2014

Spicy Buffalo Cauliflower Bites

Man oh man. Now just forming the thought of cornbread and chili got my tastebuds working. Next up as a new little appie is this concept that I heard about on TFN's new show "The Kitchen" {which I find hilarious, b-t-dubs}

Anywho, what is your first reaction when I say: Buffalo Cauliflower? Really, I'm curious to know. Because my insides did a little dance. Maybe that's because I am mildly obsessed with buffalo anything, and to know that there is a higher being out there that would allow me to eat a spicy Superbowl snack that is not a deep-fried chicken wing, makes me so happy. {Note: I heart deep-fried chicken wings. A lot. They don't love me or my scale}

So they started talking about this as an app on this past weekend's show, and I couldn't find it anywhere on their site... so I had to do a little digging. Thankfully, came to my rescue {obvs} - and I am super stoked to make these, and tt actually didn't turn his nose up! Score!

Spicy Buffalo Cauliflower Bites
with homemade "Skinny" Blue Cheese dressing

Recipe credit goes to 


For the Cauliflower
1 cup water
1 cup all purpose flour
2 tsp garlic powder
22 oz (6 1/2 cups) cauliflower florets
3/4 cup Franks Hot Sauce
1 tbsp melted unsalted butter

For the Dressing
1/2 cup crumbled blue cheese
6 oz fat free Greek yogurt
1 tbsp light mayonnaise
1 tbsp lemon juice
1 tbsp white wine vinegar
1/8 teaspoon garlic powder
salt and freshly ground black pepper


For the Cauliflower {makes 6 appx 1 cup servings}
  1. Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil.
  2. Combine the water, flour, and garlic powder in a bowl and stir until well combined.
  3. Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.
  4. While the cauliflower is baking, combine the hot sauce and butter in a small bowl.
  5. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with skinny blue cheese dressing and baby carrots/celery sticks.
For the Dressing {makes 1 cup, serving size 2 Tbl}
  1. In a small bowl, mash blue cheese and yogurt together with a fork. 
  2. Stir in mayonnaise, lemon juice, vinegar, and garlic powder until well blended. 
  3. Season to taste with salt and pepper.


  • Cauliflower Nutrition: Calories: 119.4 • Fat: 2g • Protein: 4g • Carb: 21.4g • Fiber: 3g • Sugar: 0.2g • Sodium: 1172 mg • 3 PPV+
  • Skinny Blue Cheese Dressing Nutrition: Calories: 46.8 • Fat: 3.0g • Protein: 2.8g • Carb: 2.2g • Fiber: 0.3g • 1 PPV+
  • If you are watching sodium intake, don't use Frank's -- the sodium is pretty high in that brand of hot sauce. I'm sure there are low sodium options out there. You can also 1/2 the buffalo sauce. 

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