A Buffalo Cauliflower Recipe For The Snack Girl Recipe Swap

February 7, 2013   32 Comments

Last month, I featured a recipe swap with carrots as the featured vegetable. Thanks so much for sharing your recipes.

Buffalo Cauliflower

Read that post here: Our First Recipe Swap Featuring Carrots & My Favorite Pickled Carrots.

This month, I am hoping we can share cauliflower recipes. I am planning cabbage for March, and I have selected asparagus for April. I can’t wait until April!

Cauliflower is one of the foods that you should eat if you can figure out how to cook it. One of it’s most difficult attributes is that it is bland, so you have to figure out how to season it.

This recipe has a whopping 175% of your daily value of vitamin C and it is very high in vitamin B6. You can't go wrong eating cauliflower.

A reader sent me the suggestion for the recipe below. I had seen some other food blogs before the Super Bowl suggest making crunchy cauliflower with Buffalo wing sauce, but I didn’t get around to trying it.

You know, I think this works as long as you forget about the deep fried chicken that the sauce is usually served with. I did find that I liked it without the sauce better than with it, and I served it with a dash of Kosher salt.

Be very careful with Frank’s Red Hot. Not only is it spicy but there is 340 mg of sodium in one tablespoon. I drizzled it rather than soaking the cauliflower in it.

Here are two other Snack Girl favorites featuring cauliflower:

Please share your favorite cauliflower recipes with all of us.

Buffalo Cauliflower

Buffalo Cauliflower Recipe

1.6 from 24 reviews

Makes 3 servings, one cup each

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1.5 pounds cauliflower (about ½ large head or one small head)
2 egg whites
⅓ cup panko or other bread crumbs
3 tablespoons Frank’s Red Hot Sauce (optional)


Heat oven to 425 F. Line a rimmed baking sheet with parchment paper.

Core cauliflower and cut into small florets. Beat egg whites with a fork until frothy. Mix egg whites and cauliflower in a bowl until the cauliflower is coated. Add panko and mix until cauliflower is coated with bread crumbs.

Bake for 20 minutes or until cauliflower is crispy. Drizzle on Frank’s Red Hot Sauce and serve.

Nutrition Facts

120 calories, 0.9 g fat, 0.0 g saturated fat, 21.3 g carbohydrates, 6.3 g sugar, 8.5 g protein, 6.2 g fiber, 362 mg sodium, 3 Points+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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You know, I like cauliflower's taste, esp with butter s/p, sometimes cut small or sometimes mashed. My hesitation to serve it more often is the color; I like a colorful attractive plate of food, it excites my eyes first then my tastebuds and gives me a mental satisfaction. I also don't serve white potatoes often for the same reason [unless they're swimming in brown gravy or stuffed with broccoli, etc. :) ]. I like the idea of using cauliflower as a snack, a dipper, and I will give buffalo sauce a try! It's colorful! I hope to learn about other recipes today too. Thanks again SG!

Had this and love it.

I shared this once, but we make whipped cauliflowr instead of mashed potatos! Blend it with a habd blender in the water tht its boiled in, ans add either/or: s/p, esp some hot sauce, & even some balsamic vinegar&cayane!

I have tried Cauli many ways but I have to say I like it in its origonal form best. When it's raw it's crispy crunchy and mild lending itself nicely to hummus or other dips. When it's cooked it becomes translucent and looses that nice crunch! Mashed is ok but I can't get my family to eat it that way without a lot of help ie butter which to me defeats the purpose

Does Cauliflower pizza crust count as a way I like to eat cauliflower? 2 cups cauliflower, 1 egg, 1 cup shredded cheese and some italian seasonings...I didn't really even need the veggie toppings on the pizza. So delish!

three great cauliflower recipes:

(1)… - original recipe includes some currants as well.


(3) saute an onion, add optional mushrooms and garlic if you like, then add "riced cauliflower" - you can find basic instructions on the internet - black pepper and 1-2 tsp. curry powder. Cover and cook for 10-20 minutes. For extra creamy goodness stir in a wedge of light Laughing Cow to each individual serving. Be creative!

Hi, lurker here try She is super inventive with cauliflower. Pizza bites are divine. Love your blog.

I'm going to have to agree with pretty much everyone else and say mashed. I throw steamed cauliflower (the whole head!) in a food processor with a tablespoon of earth balance, salt, and pepper. Usually I don't need milk, but sometimes a tablespoon of almond milk is necessary to thin it out. Then I eat it next to a bed of sauteed greens, maybe a piece of baguette and country fried tofu. Yuuuuuuuuum! You don't know what you're missing SG! It is kind of buttery on it's own so it's a really awesome, comforting dish. I could eat the whole head myself, but my family makes me share. :(

try roasted in the oven with some smokey paprika on it.

My favorite vegetable!!! Love all the above but you can't beat roasted! just plain or spray with a little pam and sprinkle with your favorite spice. i like onion powder as i can't have too much salt.

This looks super yummy! Thanks :) May use TJ soyaki sauce instead of the hot sauce! Will try au naturale as well (w/o sauce) :)

I love "slicing" it in steak like slices, about 3/4 inch, and lightly brushing with a olive oil and balsamic blend with freshly ground salt and pepper and let it cook along with my meat of choice, on my gas grill.

Ooh, whipped cauliflower is divine. I served some up this past T-Giving aand I got rave reviews

I've always hated cauliflower. It was also too bland and had a strange texture. I had only ever tried it using the same three cooking methods: boiled, fried, or steamed. But within the past month, this has become my favorite vegatable. About three weeks ago I finally tried roasting cauliflower and this gives it a whole new flavor.


Cut a head of cauliflower into bite size pieces. Put the pieces into a gallon size ziplock bag. Add just enough olive oil to slightly coat (recommend starting with 2 tbls and increase from there depending on the size of the head of cauliflower). (Note: Some of the oil will remain on the side of the bag, but if the bag has a thick coating of oil then I find that it's too much.) Open the bag and add seasonings. I started with just garlic powder and it tasted delicious. Recently, I've been using both garlic powder and nutritional yeast. Cover a baking pan with tinfoil and spray with a mist of olive oil. Bake at 400 degrees for 60 minutes, flipping the cauliflower after 40 minutes. Delicious. (I'm making another batch tonight!)

I put chunks of raw cauliflower and a bunch of chopped fresh garlic tossed with a bit of olive or coconut oil, a bit of salt, on parchment paper lined pan and roast in 425 degree oven until golden brown. It is so good the first day - but for some reason it loses a bit of its' wonderfulness after it has been refrigerated. Warning, do not let yourself eat the whole panful in one day - I paid for my gluttony for about a week.

love whipped also. sometimes i pretend it's grits for shrimp and grits. also have used it as a dip for other veggies.

I always use the following and its delicious and keeps for a few days.

Oven Roasted Cauliflower


1 medium head cauliflower (about 2-1/4 pounds), trimmed and cut into florets

3 large cloves garlic, thinly sliced
1/4 cup olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons grated Parmesan cheese

Heat oven to 450 degrees F. Combine cauliflower and garlic in a large bowl. Drizzle with olive oil, lemon juice, salt and pepper. Transfer, in a single layer, to a large rimmed baking sheet. Roast at 450 degrees F for about 25 minutes, stirring once. Sprinkle with cheese. Serve immediately Yield: 6 servings.

I always wish I liked cauliflower, but it's one of my least favorite vegetables. I've found one recipe I like, for cauliflower cheddar soup -- probably because cheddar is the dominant flavor. It's easy to make and quite tasty, and the homemade croutons make it extra special. Here it is:…

To those like me bothered by the color (or lack of) of cauliflower, I highly recommend using it in Indian food like curry - the tumeric gives it a yellow color that is far more appetizing, and it absorbs flavor nicely - sort of like potatoes, which it's often paired with.

Feast your eyes on this simple recipe for Garlic Cauliflower Mash, from Joe Cross's Reboot Your Life site:…

And please check out Joe's wonderfully heartfelt documentary, "Fat, Sick and Nearly Dead," available on DVD and to watch for free at

P.S. I'm in no way affiliated with Reboot Your Life; I'm simply grateful for all of the sound, helpful information the site offers and want to pass it along so that others may benefit.

Curried Cauliflower Soup from Shape Magazine…

Curried-cashew cauliflower (Delish!!!!!)

1 head cauliflower, cut into large florets

½ cup Once Again Organic Cashew Butter
2 tbsp olive oil
2 tbsp curry powder
¼ tsp kosher salt
½ cup salted cashews, roughly chopped

1. Preheat the broiler. The rack should be in the top portion of the oven so the cauliflower is 3 to 4 inches away from the heat while cooking.

2. Whisk together the cashew butter, curry powder, olive oil and salt.

3. Toss the cauliflower and chopped cashews in the curry mixture.

4. Spread out the cauliflower in a single layer on a cookie sheet.

5. Roast the cauliflower under the broiler for 8 to 10 minutes, until just tender when pierced and golden brown. Check halfway through and flip with a spatula if necessary.

6. Remove from the oven and serve immediately.

I use cauliflower as rice and also mash it like a potato for a spin on mashed potatoes. :)

As a single person, a whole head of cauliflower is too much, but I've discovered the bags of frozen cauliflower, which can be roasted without defrosting, a cup at a time. I usually toss in a little olive oil, and sprinkle with whatever spice seems good to my that day. Works with brussel sprouts too,

Try the "Fiestaflower" that comes in orange or green instead of white cauliflower. It may not taste any different but the color (especially the orange) is much more appealing. Just bought one at my local 99cents only store!

WOW!! Great minds think alike! I have been making baked crispy cauliflower with bread crumbs for my family for the longest time! My sons ate this and loved it from the time they were toddlers (they are 24 & 23 now). My family makes this and kale chips every Friday when we have movie night. Eating healthy isn't hard...

I greatly dislike cauliflower. I love this recipe. I have even started cutting out the breading and eating baked cauliflower with buffalo sauce. 1 point for a whole bunch and fabulous. Thank you, Snack Girl for saving my immune system.

Can you use frozen cauliflower as well? How would this change the cook times?

Just seeing this recipe now. Where are all the Carbs coming from with this recipe? It can't be from 1/3c panko for 3 servings right?? Not sure about the Franks Hot Sauce.

i agree with jayde and it's so much easier to just roast the cauliflower and then toss with hot sauce!!

My old favorite is just to eat raw cauliflower and use some good cocktail sauce for dip. Curbs appetite as an appetizer too.

Wonderful and unique recipe. My wife and I both eat fairly healthy which means we eat a lot of veggies including cauliflower. We also happen to love hot stuff and make our own hot sauce. Can't wait to try this.

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