Let’s make one thing clear: I am not against chicken wings! I am against boring cauliflower though. These Buffalo Cauliflower Bites are soooo good that you will not miss the chicken. It’s insanely simple to make to!
Breakdown your Cauliflower
If my cauliflower has any brown bits I like to slices those off with a knife then cut the core out and then either break the pieces off of one another by hand (the savage way) or cut them off using a knife. It’s important to aim for as consistent of a size as possible for even roasting time.
Season your Cauliflower Bites
I like to season the cauliflower very simple at this point
Roast the Cauliflower
I do this on the traeger as it adds a bit more flavour but you can totally do this in an air fryer or the oven!
Sauce them up!
Pour that sauce on and distribute it until all the cauliflower is covered. You can serve and enjoy the bites at this stage or if you don't want saucy fingers put them back on the traeger or back in the oven for an additional 10 minutes to set the sauce.
Love Buffalo Sauce? Try my Frank's Red Hot Sauce Buffalo Chicken Bowls next!
Buffalo Cauliflower Bites
- 1 Head Cauliflower cut into florets
- 2 tablespoons canola oil or other oil
- 1 teaspoon table salt
- 4 tablespoons Frank's Red Hot Buffalo Sauce
- 1 Cup Ranch Salad Dressing
- Break down the head of cauliflower into even sized florets. The key to consistency in roasting is even sized pieces, so take care to achieve this in this step.
- Season the Cauliflower with oil, salt and pepper
- Roast in the oven or in your pellet smoker such as a Traeger at 425°F for 20 minutes or you can do this at 350°F for 40 minutes if you are using the Traeger or oven for something else at that temperature.
- Toss with the sauce and serve with ranch. Hot damn that was easy hey?
Cauliflower is pretty good for you:
Learn More at Healthline.
Contains Many Nutrients
The nutrition profile of cauliflower is quite impressive. Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need.
Here is an overview of the nutrients found in 1 cup, or 128 grams, of raw cauliflower:
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Pantothenic acid: 7% of the RDI
- Potassium: 9% of the RDI
- Manganese: 8% of the RDI
- Vitamin K: 20% of the RDI
- Magnesium: 4% of the RDI
- Phosphorus: 4% of the RDI
High in Fiber
Cauliflower is quite high in fiber, which is beneficial for overall health.
There are 3 grams of fiber in one cup of cauliflower, which is 10% of your daily needs Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health. Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD) Moreover, studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer and diabetes. Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake
High in Choline
Cauliflower is high in choline, an essential nutrient that many people are deficient in. One cup of cauliflower contains 45 mg of choline, which is about 11% of the adequate intake (AI) for women and 8% for men. Choline has several important functions in the body. To begin with, it plays a major role in maintaining the integrity of cell membranes, synthesizing DNA and supporting metabolism. Choline is also involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system. What’s more, it helps prevent cholesterol from accumulating in the liver. Those who don’t consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer’s
Not many foods contain choline. Cauliflower, along with broccoli, is one of the best plant-based sources of the nutrient.