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 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 before everyone else eats them up.

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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.
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes


  • 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.

Nutritional Information (per serving):
Calories: 72
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Sodium: 409 mg
Carbohydrates: 10 g
Fiber: 2 g
Sugars: 5 g
Protein: 3 g

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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