Healthy recipes: Buffalo roasted cauliflower

Photo Credit: A Cedar Spoon

Made with cauliflower instead of wings, you’ll love this even if it is not your favorite vegetable!  Crunchy and spicy, cool it off with blue cheese or ranch.  Add celery and carrot sticks for a full complement of items.  Enjoy as an appetizer, snack, or as a side to a meal instead of chips.

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Buffalo Roasted Cauliflower


  • One head of cauliflower cut into florets
  • 4 tablespoons butter
  • 1 tablespoon honey
  • 1/3 cup hot sauce (Frank’s Hot Sauce is a favorite)
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste


  1. In a pan over medium heat, melt butter with honey, remove from heat.
  2. Add hot sauce and spices to melted honey-butter and whisk to combine
  3. Add cauliflower florets to mixture and stir to coat
  4. Place coated cauliflower on a baking sheet covered with foil
  5. Bake at 400 degrees for 20-30 minutes or until soft inside, crispy outside
  6. Serve with celery sticks, carrot sticks, Blue cheese or Ranch dip

Serves 6

Nutrition information for Buffalo Cauliflower (does not include dip): 116 Calories, 8g Fat; 5g Sat Fat, 11g Carbohydrates; 4g Fiber, 435mg Sodium

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