Buffalo Cauliflower Bites With Blue Cheese Sauce

Buffalo Cauliflower Bites With Blue Cheese Sauce

The typical basket of buffalo wings in a restaurant has an incredible amount of calories, and that’s before you dip them in creamy blue cheese sauce. Each fatty, fried chicken wing basted in buttery hot sauce has about 72 calories, and they’re served by the dozen. These vegetarian Buffalo Cauliflower Bites will have even the most ardent meat lovers craving more.

We’ve smothered baked cauliflower florets in a much healthier version of buffalo sauce that has the same tangy, spicy flavor and paired it with a two-ingredient blue cheese sauce. Grab a plateful of these Buffalo Cauliflower Bites before everyone else eats them up.

Watch 21 Day Fix creator Autumn Calabrese and her brother, chef Bobby Calabrese make a similar version of this recipe for Buffalo Cauliflower Bites With Blue Cheese Sauce on their healthy cooking show, FIXATE!

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Buffalo Cauliflower Bites with Blue Cheese Sauce

These vegetarian cauliflower bites smothered in a healthier Buffalo sauce will have even the most ardent meat lovers craving more.
Course Side Dish
Prep Time 20 mins
Cook Time 35 mins
Total Time 55 mins
Servings 6 approx. ¾ cup cauliflower and 3 Tbsp. sauce each
Calories 72 kcal
Author Beachbody


  • ½ cup low-fat (1%) plain yogurt
  • 2 Tbsp. crumbled blue cheese
  • Nonstick cooking spray
  • 6 cups cauliflower florets
  • ½ tsp sea salt (or Himalayan salt), divided use
  • ½ cup hot pepper sauce
  • cup rice vinegar
  • 1 Tbsp. cornstarch, gluten-free (preferably GMO free)
  • 2 tsp. ground chili powder
  • ¼ tsp. ground smoked paprika
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • 1 tsp. pure maple syrup
  • 1 tsp. olive oil


  1. Preheat oven to 350° F.
  2. Combine yogurt and cheese in a small bowl; mix well. Refrigerate until needed.
  3. Lightly coat large baking sheet with spray.
  4. Place cauliflower florets on baking sheet. Coat cauliflower lightly with spray. Season evenly with ¼ tsp. salt.
  5. Bake for 20 minutes, or until tender-crisp.
  6. While cauliflower is baking, combine hot sauce, rice vinegar, and cornstarch in medium saucepan; whisk until cornstarch is dissolved.
  7. Add chili powder, paprika, garlic powder, onion powder, maple syrup, oil, and remaining ¼ tsp. salt; whisk to blend.
  8. Heat hot sauce mixture over medium-high heat; cook, stirring frequently, for 10 minutes, or until thickened. Set aside.
  9. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well.
  10. Return cauliflower to oven. Bake for 5 minutes.
  11. Serve hot with sauce.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Buffalo Cauliflower Bites with Blue Cheese Sauce
Amount Per Serving (0.75 cup Bites and 3 Tbsp. Sauce)
Calories 72 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 3mg 1%
Sodium 409mg 17%
Total Carbohydrates 10g 3%
Dietary Fiber 2g 8%
Sugars 5g
Protein 3g 6%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
1 Vegetable
½ Fat

P90X3 Portions
½ Carb
1 Fat

Body Beast Portions
2 Vegetables
1 Fat

1 Green
1 tsp.

*Note on equivalents: Per serving, the amount of yogurt and cheese found in this recipe is not enough to count toward a day’s Red or Blue allowance. As such, these ingredients (and calories) have been calculated into the tsp. equivalent.

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