Buffalo Roasted Cauliflower

Healthy Living, Recipes

Hot sauce, blue cheese and celery transform boring cauliflower into irresistible party food. This easy appetizer is healthy party food that everyone will love. Cauliflower never tasted so good.

When you’ve got to have that hot sauce/Buffalo wing flavor but your waistline cautions against all those wings, this is a great way to save lots of fat and calories without sacrificing taste. Additionally, a half cup of cauliflower counts as a vegetable serving toward the Dietary Guidelines for American’s recommendation for 2 and a half cups of veggies per day. Low in both calories and fat, you could overdo it a bit on your serving size and still not be deterred from your health goals. I would caution those watching their salt intake against this recipe, however, at 645mg per ½ cup serving it would be classified as high sodium.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 1 head cauliflower cut into florets
  • 1 Tbsp olive oil
  • Black pepper to taste
  • 1/4 cup hot sauce
  • 1 Tbsp trans fat free margarine melted
  • 1/4 cup reduced-fat blue cheese or ranch dressing
  • 4 celery stalks sliced into 3-inch sticks


Preheat oven to 425°.

In a large bowl, toss the cauliflower florets with the oil, and pepper. On a baking sheet, arrange the florets in a single layer. Roast, turning halfway through cooking, for 45 minutes, or until lightly golden. Transfer the cauliflower back to the large bowl.

Add the hot sauce and margarine to the cauliflower and toss to coat. Serve immediately with blue cheese dressing for dipping and celery sticks on the side.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 96

Sodium: 645mg

Fat: 5g

Carbohydrates: 10g

Saturated Fat: 0g

Fiber: 3g

Cholesterol: 1mg

Protein: 3g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.