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Low Carb Buffalo Cauliflower with Blue Cheese Sauce

Low Carb Buffalo Cauliflower – a much lighter baked version of the classic Buffalo Chicken wings.  Made with a few simple ingredients and paired with Greek yogurt blue cheese sauce  – perfect for game day!

Low Carb Buffalo Cauliflower in a platter with blue cheese sauce

As a super versatile low carb veggie, cauliflower is one of our favorites.  We’ll use it in everything from this savory sweet roasted cauliflower with asiago cheese and golden raisins, to these kickin’ buffalo cauliflower bites.

After a number of experiments with battered and breaded versions (too soggy!), we concluded that the best route was baked cauliflower seasoned with buffalo sauce… ready to devour in just 20 minutes!

And what better pairing than the magical cooling properties of blue cheese sauce?  To keep this recipe on the lighter side, we used low-fat Greek yogurt for the base of the blue cheese dressing.

How to make low carb buffalo cauliflower:

  • Preheat oven to 450 degrees.
  • Break down the head of cauliflower into florets a little smaller than a chicken wing, but not too small!
  • In a large bowl, whisk together olive oil, garlic powder, salt & pepper, then add the florets.  Stir and coat the cauliflower thoroughly.
  • Roast the cauliflower on a parchment-lined baking sheet for 15 minutes.
  • For the buffalo sauce combine Frank’s sauce, lemon juice, and butter.
  • When the cauliflower is finished baking, toss with the buffalo sauce, garnish with 2 more ounces of blue cheese crumbles and chopped parsley, and serve with blue cheese sauce on the side.
  • For the blue cheese sauce, melt blue cheese in a small bowl, then combine with Greek yogurt and mix thoroughly.  Add some lemon juice, salt, milk, and chopped parsley, then incorporate fully.  Crumble in 1 additional ounce of blue cheese for texture.
Low Carb Buffalo Cauliflower in a platter with blue cheese sauce

A few more tips:

  • To keep this recipe light, we don’t use any batter at all… just olive oil, salt, and pepper. 
  • Cut the florets large – maybe half the size of a traditional chicken wing piece, but still bite-sized.  You want to make sure the are not to small, or they’ll just turn to mush and they won’t crisp up.
  • Definitely use parchment paper on the baking sheet for easier clean-up
  • Bake right before serving. We love them warm!
Partial platter of buffalo cauliflower with blue cheese

Low Carb Buffalo Cauliflower

Yield: 8 Servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Low Carb Buffalo Cauliflower Bites – a much lighter baked
version of the classic Buffalo Chicken wings. 

Ingredients

For The Cauliflower:

  • 1 large head of cauliflower
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon finely chopped parsley, for garnish

For The Buffalo Sauce:

  • 2 tablespoons unsalted butter, melted
  • 1/4 cup Frank’s Red Hot sauce
  • 1 tablespoon freshly squeezed lemon juice

For The Blue Cheese Sauce:

  • 5 ounces blue cheese (2 ounces for garnish)
  • 1/2 cup 2% fat plain Greek yogurt
  • 1 tablespoon almond milk (or whatever milk you prefer)
  • 1 teaspoon fresh squeezed lemon juice
  • 1 tablespoon finely chopped parsley
  • salt and pepper to taste

Instructions

  1. Preheat oven to 450 degrees.
  2. Using a sharp knife, carefully break down the head of cauliflower into small florets.
  3. In a large bowl, whisk together olive oil, garlic powder, salt & pepper, then add the florets. Stir and coat the cauliflower thoroughly.
  4. Roast the cauliflower on a parchment-lined baking sheet for 15 minutes.
  5. Meanwhile, for the buffalo sauce combine Frank’s sauce, lemon juice, and butter.
  6. For the blue cheese sauce, melt 2 ounces of blue cheese in a small bowl, then combine with Greek yogurt and mix thoroughly. Add lemon juice, salt, milk, and chopped parsley, then incorporate fully. Crumble in 1 additional ounce of blue cheese for texture, and gently mix this into the sauce so the crumbles remain intact. Salt and pepper to taste.
  7. When the cauliflower is finished baking, toss with the buffalo sauce, garnish with 2 more ounces of blue cheese crumbles and chopped parsley, and serve with blue cheese sauce on the side.
Nutrition Information
Yield 8 Serving Size 5 ounces
Amount Per Serving Calories 154Total Fat 12gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 6gCholesterol 22mgSodium 715mgCarbohydrates 6gNet Carbohydrates 3gFiber 3gSugar 3gProtein 7g

This nutrition card uses an estimate provided by an online nutrition calculator. This estimate is not a substitute for a professional nutritionist’s advice!

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