Buffalo Cauliflower Bites with Blue Cheese Dip (diabetic)
Printed from Inclusive Kitchen — Buffalo Cauliflower Bites with Blue Cheese Dip
Buffalo cauliflower bites are a delightful twist on the classic buffalo chicken wings, offering all the flavor without the guilt. These bites are not just a healthier alternative; they are also a fantastic way to sneak in some veggies while satisfying your craving for something spicy and crunchy. The blue cheese dip, made with lower-fat ingredients, complements the heat of the buffalo sauce beautifully, creating a perfect balance of flavors.
Historically, buffalo wings originated in Buffalo, New York, in the 1960s, and have since become a staple in American cuisine, particularly during game days and parties. This diabetic-friendly version swaps out traditional high-carb ingredients for healthier options, making it suitable for those mindful of their sugar intake. Plus, it’s a great way to impress your friends at your next gathering—just be prepared for them to ask for the recipe!
To make these bites, you’ll need to coat cauliflower florets in a spicy buffalo sauce and bake them until crispy. The blue cheese dip is a simple blend of yogurt and blue cheese, providing a creamy contrast to the fiery cauliflower. This dish is not only easy to prepare but also a fun way to enjoy a classic flavor combination without the extra calories. So, grab your apron and get ready to whip up a batch of these tasty bites—your taste buds will thank you!
Ingredients
- 1 head cauliflower florets
- 2 tablespoons olive oil
- 1 cup buffalo sauce
- 0.5 cup plain Greek yogurt
- 0.25 cup blue cheese crumbles
- 1 tablespoon lemon juice
- 0.5 teaspoon garlic powder
- 0.25 teaspoon salt
- 0.25 teaspoon pepper
Instructions
- Preheat your oven to 450°F (232°C). This high temperature will help the cauliflower florets crisp up nicely, giving you that satisfying crunch.
- While the oven is heating, prepare the cauliflower. Cut one head of cauliflower into bite-sized florets, ensuring they are roughly the same size for even cooking.
- In a large bowl, combine 2 tablespoons of olive oil, 1 cup of buffalo sauce, 0.25 teaspoons of salt, and 0.25 teaspoons of pepper. This mixture will coat the cauliflower and infuse it with flavor.
- Add the cauliflower florets to the bowl and toss them until they are well coated in the buffalo sauce mixture. Make sure each piece is evenly covered to ensure maximum flavor.
- Line a baking sheet with parchment paper for easy cleanup. Spread the coated cauliflower florets in a single layer on the baking sheet, making sure they are not overcrowded.
- Bake the cauliflower in the preheated oven for 20-25 minutes, or until they are golden brown and crispy. You can give them a shake halfway through to ensure even cooking.
- While the cauliflower is baking, prepare the blue cheese dip. In a small bowl, mix together 0.5 cups of plain Greek yogurt, 0.25 cups of blue cheese crumbles, 1 tablespoon of lemon juice, and 0.5 teaspoons of garlic powder.
- Stir the dip until well combined. Taste and adjust seasoning if necessary; you may want to add a pinch of salt or more lemon juice for brightness.
- Once the cauliflower bites are done baking, remove them from the oven and let them cool for a few minutes. This will help them firm up a bit more.
- Serve the buffalo cauliflower bites hot with the blue cheese dip on the side. Enjoy the spicy, tangy flavors while knowing you’ve made a healthier choice!
- For an extra kick, consider garnishing with chopped green onions or celery sticks. They add a nice crunch and freshness to the dish.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to regain their crispiness.
Nutrition (per serving)
- Calories: 150
- Carbs g: 10
- Protein g: 6
- Fat g: 10
- Sugar g: 2
