Cauliflower, by far, is one of my favorite veggies! In fact, I love transforming cauliflower into my favorite dishes such as my buffalo cauliflower recipe. And, since I like it spicy, buffalo cauliflower is the perfect appetizer, entree, or side dish.
Buffalo cauliflower, however, is typically fried which defeats the purpose of making buffalo cauliflower. Instead of frying, I bake mine without any oil.
THE BENEFITS OF INCLUDING CAULIFLOWER IN YOUR DIET
According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of chopped raw cauliflower, cut into half-inch pieces, and weighing around 107 grams, contains:
- 27 calories
- 2 grams (g) of protein
- 0.3 grams of fat
- 5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar
- 24 milligrams (mg) of calcium
- 16 mg of magnesium
- 47 mg of phosphorus
- 320 mg of potassium
- 51.6 mg of vitamin C
- 16.6 micrograms (mcg) of vitamin K
- 0.197 mcg of vitamin B6
- 61 mcg of folate
One cup of raw cauliflower will provide:
- 77 percent of daily vitamin C needs
- 20 percent of daily vitamin K needs
- 10 percent or more of daily needs for vitamin B 6 and folate
It also contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.
HOW TO MAKE BUFFALO CAULIFLOWER IN 3 SIMPLE STEPS
Three separate dipping bowls, for instance, is the difference between crunchy buffalo cauliflower and soggy buffalo cauliflower. Because soggy is clearly, not the goal, let’s discover how to make it crunchy and fabulous without using oil.
- Unsweetened Almond Milk (unflavored) in bowl number 1
- Chickpea (garbanzo bean flour) mixed with paprika in bowl number 2
- Nutritional Yeast and Panko Bread Crumb in bowl number 3
Then, it’s all about dredging; dip a cauliflower floret in the almond milk, then the flour, back in the milk, and finished in the nutritional yeast.
Once the cauliflower is baked, it is time to make it saucy and bake it a second time. Even if your sauce isn’t cold, baking the buffalo cauliflower for a few more minutes makes the difference between good and great cauliflower.
Regardless if you use bottled or homemade sauce, you only need a cup or less depending on the size of your cauliflower. So, start with a half cup and add more if needed. As a result, the cauliflower should be coated in a light covering of sauce, not swimming in it.
Next, transfer the saucy cauliflower to the same baking pan, and bake it again for just a few more minutes.
BUFFALO CAULIFLOWER SAUCE OPTIONS
FInding an oil-free buffalo sauce, however, is difficult unless you make your own. Since I don’t cook with oil, I make my own, but there are several vegan buffalo sauces with minimal to no added oil to use.
Now, it’s time to discuss sauce. Yes, I do make my own sauce, but I also have my favorite bottled brands I recommend.
OIL-FREE BUFFALO SAUCE
- 1/4 cup raw cashews, soaked overnight in water and drained
- 1/2 cup water
- 2 teaspoons apple cider vinegar
- 1 cup cayenne pepper hot sauce (I used Noble Made by New Primal)
- 1 1/2 Tablespoon pure maple syrup
- 1 Tablespoon tamari or soy sauce
- 1 teaspoon lime juice
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
Just blend together, and BAM oil-free buffalo sauce. For those who prefer a more simple version, or a no nut version, here are my suggestions.
As far as store-bought vegan brands, I like these:
- Noble Made by New Primal Mild Buffalo Sauce
- Noble Made by New Primal Medium Buffalo Sauce
- Noble Made by New Primal Hot Buffalo Sauce
As a side note, if you make your own buffalo sauce, remember buffalo is hot! There are, however, mild versions of buffalo sauce, so taste as you make it.
VEGAN BLUE CHEESE DRESSING IS GREAT DIPPING!
Yep, according to the men in my house, my Vegan Blue Cheese Dressing recipe is the real deal. Before eating plant-based, I didn’t like blue cheese, so I am not an expert. But, the boys, who formerly ate Buffalo Wild Wings (gross) say this is the BEST vegan blue cheese! So, I assume the former carnivores know their stuff.
The carrots, and celery, for example, are my game! I also make my Vegan Ranch Dressing, which I enjoy for dipping, but I also don’t think the buffalo cauliflower needs any sauce at all.
HERE ARE SOME OTHER BUFFALO RECIPES YOU MAY ENJOY…
- Buffalo Tempeh
- Vegan Buffalo Chicken Dip
- Buffalo Cauliflower Salad
- Buffalo Cauliflower Mac and Cheese