These vegetarian Air Fryer Buffalo Cauliflower bites are served with a lightened up Blue Cheese Dip. They make a great healthy snack or appetizer. Oven-instructions are included as well.
1smallcauliflower head1" florets (or a 12 oz. bag of cauliflower florets)
2tablespoonshot sauceI use Frank's
1tablespoonolive or avocado oil
2teaspoonsmaple syrup*
3tablespoonsnutritional yeast/parmesan
1tablespoontapioca/corn/arrowroot starch*
BLUE CHEESE DIP:
½cupGreek yogurt
2tablespoonscrumbled blue cheese
1garlic clovegrated or pressed
2teaspoonsred wine vinegar
½teaspoonblack pepper
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Instructions
Cut the head of cauliflower into small (1-inch) florets. Or save some time by using already-cut cauliflower florets.
In a large bowl whisk together all sauce ingredients - hot sauce, oil, maple syrup, nutritional yeast or Parmesan, and starch.
Toss the cauliflower bites in the sauce mixture until each piece is evenly coated.
Cook the cauliflower bites in two batches for 20 minutes each or until browned and tender (I use cook setting 7 with my Actifry Genius). Check Notes* for other air fryer instructions.
For the dip, in a small bowl stir together Greek yogurt, crumbled blue cheese, pressed garlic, red wine vinegar, and pepper. Serve the dip with the crispy air fried Buffalo cauliflower bites.
Notes
Other cooking methods:
Basket Air Fryer: single layer 375°F for 12-15 minutes, shake basket occasionally. Second batch will be quicker (9-12 minutes).Air Fryer Lid: Work in single-layer batches. Air fry at 400°F 6-10 minutes. Toss and add 2-3 minutes.Oven instructions: Roast cauliflower in a single layer on a baking sheet at 400°F for 40-45 minutes.
*To make keto/low-carb:
- replace maple syrup with sugar-free syrup - use coconut flour in place of starch
Nutrition
Nutrition Facts
Air Fryer Buffalo Cauliflower
Serving Size
1 serving (out of 4)
Amount per Serving
Calories
109
% Daily Value*
Fat
5
g
8
%
Saturated Fat
1
g
5
%
Cholesterol
4
mg
1
%
Sodium
254
mg
11
%
Potassium
364
mg
10
%
Carbohydrates
10
g
3
%
Fiber
3
g
12
%
Sugar
3
g
3
%
Protein
7
g
14
%
Vitamin A
27
IU
1
%
Vitamin C
37
mg
45
%
Calcium
61
mg
6
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Air Fryer Cauliflower
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