The Super Bowl is here in three days, and I am so ready. You know I already have my crab stuffed mushrooms and a variety of dips at my fingertips, but today I wanted to write up one more super snack that happens to be a bit lighter on the waistline. And JUST as irresistible as anything else you’ll find at a football party spread.

That’s right, I’m talking about BUFFALO CAULIFLOWER.

Buffalo Cauliflower | Healthy Super Bowl Snack

My friend Dayna made this for a Sunday Funday at her place a couple weekends ago and it disappeared in seconds. We couldn’t get enough of these hot, crispy little tidbits of spicy goodness. There’s plenty of buffalo cauliflower recipes out there, but I think the secret to this particular version is double-baking. You lightly coat the cauliflower florets, bake it, toss it in the wing sauce, then bake it again to ensure maximum texture and flavor perfection. Your friends won’t be able to hold themselves back from devouring this recipe, so I miiiiight suggest making a double batch if you’re planning on hosting or attending a big Super Bowl party this weekend.

**Note: these babies are pictured with another absolutely delicious football app from that weekend: baked almond chicken nuggets. Sadly I can’t claim any credit for the chicken, but those lil’ nugs are perfect for serving alongside your cauliflower.

Baked Buffalo Cauliflower Bites

1 head cauliflower, chopped into bite-size florets
1/2 cup flour
1/4 cup water
1/4 cup mayonnaise
1 teaspoon fresh cracked black pepper
1 teaspoon onion powder
1 teaspoon garlic powder
3/4 cup your favorite wing sauce (I always defer to Frank’s but you could totally use BBQ sauce or whatever you and your peeps like the best)
1 tablespoon butter
your favorite dipping sauce – check out mine below.

Preheat your oven to 450°.

Mix together the flour, water, mayo, pepper, and onion & garlic powder in a large bowl to make your coating. It should be thick, but not too pasty – add a bit more water if it is. Gently toss the cauliflower in the coating and place it on a baking sheet (or sheets), setting each floret about a half inch apart, or so they aren’t touching/overlapping.

Bake the cauliflower for 15-20 minutes, until golden brown. Take a moment to check them and flip each piece around the 10 minute mark.

While the cauli is baking, prep your sauce – just stir the wing sauce and butter together in a small saucepan on the stove over medium heat.

Once the cauliflower is out of the oven and the sauce is ready, toss the cauliflower in the sauce and return them to the oven. Bake for an additional 5 minutes and remove from the oven to let them cool for about 5 more minutes before serving with your dipping sauce!

Dipping sauce:

So, you can totally use your favorite ranch, blue cheese, etc. and it will be great. We had both of those on the side, but I also threw together a honey-dijon sauce for the aforementioned chicken nuggets, which also happened to go super well with the buffalo cauli! So if you want to do that, all you need is:

1/2 cup mayonnaise
1/2 cup plain greek yogurt
1/8 cup good dijon mustard
1/8 cup spicy whole grain mustard
1/8 cup good honey
Dash of sea salt & fresh cracked black pepper

And mix it all together! That’s it!


Happy Super Bowl weekend! I wish everyone tons of tasty treats, hilarious commercials, an entertainingly snarkable halftime show (sorry Coldplay, but come on), and a good game.

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