Baked Buffalo Cauliflower Bowl
This easy buffalo cauliflower bowl is such a treat! Is it packed with nutrition including fiber, antioxidants, and most importantly- flavor! Made with the same crispy cauliflower as the community favorite Honey Garlic Cauliflower Bowls, this is sure to become a household favorite.
Ok guys, you are in for a treat! This Baked Buffalo Cauliflower Bowl is seriously so addictive! The crispy cauliflower trend is one that is here to stay! At least for me it is! Haha. Beyond the
- Crispy
- Golden
- Saucy
- Deliciousness
the nutritional value of cauliflower is something we can all benefit from! More on that below.
One of the biggest challenges I hear is how to get your cauliflower crispy. And since the egg coating is often a big part of that I’ve included some mods to make vegan buffalo cauliflower as well!
In this post I’m covering:
- Health benefits of cauliflower
- How to make Buffalo Cauliflower
- How to make Vegan Buffalo Cauliflower
I cannot wait for you to try out this recipe!
Nutrition benefits
Cauliflower Nutrition:
The health benefits of cauliflower are vast! To name a few:
- Cauliflower is a member of the renowned cruciferous vegetable family!
- Cruciferous vegetables have an excellent nutrient profile! Rich in vitamins, minerals, fibre and phytonutrients (plant compounds which may help to reduce inflammation and the risk of developing cancer)
- Other members of the cruciferous vegetable family include cabbage, collard greens, kale, brussel sprouts, broccoli.
- Cauliflower contains antioxidant vitamin C which plays a role in immune health and helps to prevent damage to cells and tissues
- Contains antioxidant manganese which plays an important role in oxygen-related metabolism
- Cruciferous vegetables including cauliflower support our body’s detoxification system, important because prolonged exposure to toxins can be a risk factor for chronic disease such as cancer.
Radish Nutrition:
- Source of fiber! The insoluble fiber in radishes can help to improve digestion and keep things moving along!
- Rich in vitamin C (benefits described above)
- Rich in potassium! Potassium helps maintain normal blood pressure by increasing kidney function, reduction in blood clotting and more efficient opening of blood vessels
Celery Nutrition:
- Contains antioxidants including vitamin C, beta-carotene, manganese
- Has many phytonutrients shown to have anti inflammatory benefits
- High in vitamin K which plays a role in blood coagulation, bone mineralization, bone organization, protection of soft tissues from calcification and memory formation
How to Make Baked Buffalo Cauliflower
- Preheat oven to 425F and bread your cauliflower – dipping first in egg and then a panko, flour, salt & pepper mix
- Bake cauliflower on a parchment lined sheet until crispy. Flip part way to ensure even browning
- While cauliflower cooks, prep your veggies and start assembling your bowls
- When cauliflower is baked and nice and crispy, add to a large bowl, toss with hot sauce
- Add cauliflower to bowls, drizzle with Ranch, sprinkle with parsley and enjoy!
How to Get Crispy Baked Buffalo Cauliflower
The secret sauce to making this recipe next level delicious is the baked buffalo cauliflower! No deep frying required! There are a few keys to getting that perfect crispy cauliflower:
- Oil the parchment paper to make sure all sides of the cauliflower get crispy!
- Spread the cauliflower out on the pan (crowding it will steam vs. crisp!)
- Bake at high heat (400F or 425F depending on your oven)
- Use a high heat cooking oil like avocado oil or camelina oil
How to Make Vegan Buffalo Cauliflower
To make this recipe vegan:
- Use an egg substitute like this powdered version or a flax or chia egg
- Buy a vegan ranch dressing or sub the Greek yogurt for a plain dairy free yogurt (as the dairy free yogurt won’t’ be as thick as the Greek you likely won’t need the milk or water to thin it out
How to Make Baked Cauliflower Gluten Free
- Use gluten free panko breadcrumbs and flour
Other Cauliflower Recipes You Might Enjoy:
- Better than takeout crispy honey garlic cauliflower bowls
- Best ever cauliflower fettuccini alfredo
- Prep ahead crunchy cauliflower chickpea tacos
- Creamy red potato and cauliflower mash
I hope you enjoy this recipe! If you make this Baked Buffalo Cauliflower Bowl be sure to let me know by tagging me over on Instagram @lindsaypleskot so I can see your creations!
XO Lindsay
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Baked Buffalo Cauliflower Bowl
- Prep Time: 20
- Cook Time: 30
- Total Time: 50 minutes
- Yield: 4 1x
- Category: Main Dish
- Cuisine: North American
Description
An easy buffalo cauliflower bowl packed with nutrition including fiber, antioxidants, and most importantly- flavor!
Ingredients
- 1 medium head of cauliflower, washed and broken or cut into bite sized pieces (approx 4–5 cups or florets)
- 2 Eggs
- 1 ¼ cup panko bread crumbs
- ¼ cup + 2 Tbsp flour
- ½ tsp salt
- ¼ – ½ tsp pepper
- 4 medium radishes, thinly sliced
- 6 cups arugula
- 2 cups slaw mix (or sliced cabbage)
- 4 stalks celery, sliced
- ⅓–½ cup hot sauce of choice ( I love Frank’s Hot Sauce for these!)
- ½ cup ranch dressing
- ½ cup parsley to garnish
- Optional – for added protein, add approx 2 cups edamame beans, chickpeas, cannellini beans or other protein of choice!
Instructions
- Preheat the oven to 425 F. Line two baking sheets with parchment paper and oil the paper with 1 Tbsp oil each, using a brush or your hands to distribute evenly. Set your pans aside.
- Set up your breading station with cauliflower in one bowl, eggs in another (whisked with a fork to combine yolks and whites), and half of the panko, flour, salt and pepper in the last bowl (you will bread the cauliflower in batches as the flour mixture gets too wet and sticky from the egg if you do it all in one batch)
- Add 4-5 pieces of cauliflower into the egg mixture and toss to coat. Let any excess egg drip off and then place pieces in the panko mixture. Coat evenly, pressing the pieces into the mixture to make sure it sticks. Repeat until all pieces are coated, refilling the panko mixture with remaining panko, flour, salt, and pepper as needed.
- Place cauliflower on your baking sheets, brushing the remaining 2 Tbsp. olive oil over the tops of the cauliflower. Bake for 25 minutes, flip over and bake for another 5-10 minutes until crispy and golden all over!
- While cauliflower cooks, assemble bowls with remaining ingredients (except hot sauce, ranch & parsley to be added at end).
- When cauliflower is ready, add to a large bowl, toss with hot sauce, adding more if desired. Add cauliflower to bowls, drizzle with Ranch, sprinkle with parsley and voila! Enjoy!
Notes
- To make it Gluten-Free: use gluten free panko breadcrumbs and flour
- To make it Vegan:
- Use an egg substitute like this powdered version or a flax or chia egg
- Buy a vegan ranch dressing or sub the Greek yogurt for a plain dairy free yogurt (as the dairy free yogurt won’t’ be as thick as the Greek you likely won’t need the milk or water to thin it out
Fantastic! I made the ranch dressing too, and the hubs even liked it (“for a salad”), which was a big win. My 6 year-old also liked the crispy cauliflower (minus the hot sauce).
I am so happy to hear that you and your husband enjoyed the ranch dressing! That’s so awesome your 6 year old enjoyed the crispy cauliflower, it’s still delicious without the hot sauce!
Lindsay, this was so yummy! Thank you! I need to incorporate radishes more often!
Hi Teresa! I am so glad you enjoyed it! Radishes can be such a great addition to different dishes! I love the crunch they provide! Thanks for sharing your feedback!