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Buffalo Cauliflower Wings with Greek Yogurt Dip


Buffalo Cauliflower Wings are the ultimate healthy take on your favorite game-day appetizer! Enjoy cauliflower coated with finger-licking buffalo sauce served alongside a healthy homemade Greek yogurt sauce for dipping! 

buffalo bites with yogurt

Why I Love This Recipe for Buffalo Cauliflower Wings

I’m here to introduce you to a recipe that can replace your buffalo chicken wing! That’s right – Buffalo Cauliflower Wings are that good! This recipe is also a two-for-one deal because it comes with a yummy dipping sauce that’s so good you’ll want to drink it! 

If you don’t already know, easy and simple recipes are my favorite, and this one is no different. These cauliflower wings only require the simple steps of cutting, mixing, and baking. 

Bonus points come with this appetizer because of the health benefits! If I haven’t sold you on it yet, take a look at this list…

Health Benefits of Cauliflower Wings

  • Cauliflower maintains a healthy digestive system. The fiber and other compounds help regulate the gut’s bacterial growth and benefit your digestion.
  • Eating spicy foods lowers the risk of heart attack and stroke. To cash in on this benefit, choose hot buffalo sauce over mild.
  • Because of the low amount of calories, and high fiber and volume, cauliflower can promote weight loss!
  • Studies prove that cauliflower contains sulforaphane, which plays a role in protecting the venerable tissues of the retinal area from stress. By preserving your eye health, cauliflower can prevent blindness, cataracts, and muscular degeneration.

Key Ingredients for Buffalo Cauliflower Wings with Dipping Sauce

cauliflower wings 1172x2000
  • Cauliflower: One head, chopped into bite-sized pieces. Around the size of “wings.” 
  • Extra Virgin Olive Oil
  • Salt: Sea salt
  • Buffalo Sauce: Regular, mild, or hot. Your choice!
  • Greek Yogurt
  • Lemon Juice: freshly squeezed
  • Dill: Chopped

Find the full printable recipe with specific measurements below.

How to Make Cauliflower Wings and Dip

Step 1: Preheat

Preheat your oven to 350F.

Step 2: Prep Cauliflower

Cut all of the cauliflower florets and put them in a bowl. Mix the cauliflower florets with extra virgin olive oil and a pinch of sea salt until it’s all evenly coated. 

Buffalo Cauliflower florets

Step 3: Bake

Place the mixed ingredients on an oven sheet covered with parchment paper (to reduce clean-up!) and bake it in the oven for 25 minutes. 

Cauliflower bites in the oven dish

Step 4: Make Dip

While the cauliflower is in the oven, make your no-guilt dipping sauce by mixing together plain Greek yogurt, lemon juice, and fresh dill. 

yogurt dip for cauliflower bites

Step 5: Add Buffalo Sauce to Cauliflower

Take the cauliflower out of the oven and mix it right away with the buffalo sauce of your choice. 

baked cauliflower buffalo bites

Step 6: Enjoy!

Enjoy your guilt-free buffalo cauliflower wings with your yummy dipping sauce! 

FAQs

Is there another dip I can use?

Of course! You can swap the Greek yogurt dipping sauce for something like homemade ranch or blue cheese dressing.

Do cauliflower wings taste like regular wings?

Believe it or not, they do! The texture is quite similar since there’s a crunch from baking them, and the flavors are all there. The taste of cauliflower is mild enough that it really complements the buffalo sauce and allows it to stand out. Plus, add in the dipping sauce and you have the whole experience of wings right there!

How can I use cauliflower in different types of recipes?

There are so many ways you can use cauliflower, but I want to call out that cauliflower is especially delicious in soups! I like to make this Simple One Pot Cauliflower Soup with Cheese when my family is sick. It has minimal dishes and maximum nutrition! This Simple One Pot Cauliflower Soup with Cheese is the perfect comfort food, packed with flavor!

buffalo cauliflower bites with yogurt dip

More Cauliflower Recipes to Try

Other Tasty Cauliflower Ingredient Recipes to Make

If you tried this Buffalo Cauliflower Wings with Greek Yogurt Dip or any other recipe on my website, please leave a 🌟 star rating and leave your 📝 comments below. I love hearing from you!

baked and mixed with buffalo sauce cauliflower on a silver fork dipping in greek yogurt dressing.

Buffalo Cauliflower Wings with Greek Yogurt Dip

Buffalo Cauliflower Wings are the ultimate healthy take on your favorite game-day appetizer! Enjoy cauliflower coated with finger-licking buffalo sauce served alongside a healthy homemade Greek yogurt sauce for dipping! 
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Course: Appetizer, Dinner, Lunch, Salad, Side Dish
Cuisine: American
Diet: Gluten Free
Allergy: Gluten Free, Nut Free, Vegetarian
Total Time: 40 minutes
Servings3
Calories: 152kcal

Equipment

Ingredients

  • 1 head cauliflower, chopped
  • 1 pinch salt
  • 2 Tbsp extra virgin olive oil
  • ½ cup buffalo sauce, regular, mild, or hot: your choice

Greek Yogurt Dip

  • 1 Tbsp lemon juice
  • ½ cup Greek yogurt
  • ½ Tbsp dill, chopped

Instructions

  • Preheat oven to 350F
  • Cut all of the cauliflower florets into a bowl.
    1 head cauliflower,
    cauliflower florets in a white mixing bowl.
  • Mix florets with extra virgin olive oil and a pinch of sea salt.
    2 Tbsp extra virgin olive oil, 1 pinch salt
    fresh cauliflower florets on a baking sheet.
  • Place mixed ingredients on to an oven sheet and into the oven for 25 minutes.
    cauliflower florets mixed with salt and olive oil on a baking sheet with parchment paper.

For the No-Guilt Dipping Sauce:

  • While cauliflower is in the oven, make the No-Guilt Dipping Sauce by mixing together plain Greek yogurt, lemon juice, and chopped fresh dill.
    1 Tbsp lemon juice, ½ cup Greek yogurt, ½ Tbsp dill,
    yogurt white dipping sauce with fresh chopped dill on white marble background.
  • After you take cauliflower out of the oven, mix it right away with buffalo sauce.
    ½ cup buffalo sauce,
    baked cauliflower roasted florets mixed in buffalo sauce in a white bowl.
  • Enjoy a guilt-free, spicy appetizer with a delicious sauce!

Notes

  • Use less of the buffalo sauce if you don’t like it too hot.

Nutrition

Calories: 152kcal | Carbohydrates: 11g | Protein: 7g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 1309mg | Potassium: 626mg | Fiber: 4g | Sugar: 5g | Vitamin A: 7IU | Vitamin C: 94mg | Calcium: 80mg | Iron: 1mg
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