Buffalo Baked Cauliflower

This spicy appetizer is a healthy spin on Buffalo Chicken Wings. Enjoy the flavor without all the extra calories.

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4


  • 1/2 cup all-purpose flour
  • 2 1/4 teaspoons kosher salt
  • 1 1/4 teaspoons black pepper
  • 1 cup panko Japanese-style breadcrumbs
  • 2 large egg whites well beaten
  • 16 ounces cauliflower florets from 1 medium head cauliflower
  • 1/3 cup buffalo-style sauce such as Frank's RedHot
  • 1/4 cup plain whole-milk Greek yogurt
  • 1/4 cup crumbled blue cheese
  • 3 tablespoons whole buttermilk
  • 3 tablespoons mayonnaise
  • 1 teaspoon fresh lemon juice


  1. Preheat the oven to 425°F with the oven rack 8 inches from the heat. Combine the flour, 1 teaspoon of the salt, and 1/2 teaspoon of the pepper in a shallow bowl. Combine the panko, 1 teaspoon of the salt, and 1/2 teaspoon of the pepper in a second shallow bowl. Place the egg whites in a third shallow bowl. Working in batches, dredge the cauliflower in flour mixture, shaking off the excess. Coat the cauliflower in egg whites, and dredge in the panko, shaking off the excess. Place on a lightly greased, aluminum foil-lined rimmed baking sheet. Bake until the cauliflower is tender and golden, 35 to 45 minutes. Remove the cauliflower from the oven, and increase the temperature to a high broil.

  2. Toss together the roasted cauliflower and buffalo sauce in a large bowl. Spread the coated cauliflower in a single layer on the baking sheet, and broil until lightly charred, about 4 minutes.

  3. Stir together the yogurt, blue cheese, buttermilk, mayonnaise, lemon juice, and remaining 1/4 teaspoon each salt and pepper. Serve with the cauliflower.