Crispy Cauliflower Bites with Buffalo Sauce and Avocado Dip


For the Cauliflower Bites:

  • 1/2 cup white whole wheat flour or all-purpose flour
  • 1/2 cup all-purpose flour
  • 2 teaspoons garlic powder

  • 7 cups cauliflower florets (about 24 ounces)
  • 3/4 cup Buffalo wing sauce (such as Frank’s)
  • 1 tablespoon unsalted butter

For the Avocado Blue Cheese Dip:

  • 1 ripe Hass avocado, pitted and diced
  • 1/2 cup non-fat plain Greek yogurt
  • 1 clove minced garlic
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon black pepper
  • 2-4 tablespoons crumbled blue cheese (to taste)


For the Cauliflower Bites:

  1. Preheat oven to 450°F (230°C). Line a large baking sheet with foil and spray with non-stick spray.
  2. In a large bowl, whisk together the flours and garlic powder. Add 1 cup of water and stir until smooth.
  3. Add the cauliflower to the bowl and toss to coat.
  4. Spread the cauliflower on the prepared baking sheet in a single layer, shaking off any excess batter.
  5. Bake for 18-20 minutes, or until lightly browned.

For the Buffalo Sauce:

  1. In a small saucepan, combine the Buffalo sauce and butter over medium-low heat. Stir until the butter melts, then set aside.

To Assemble:

  1. Remove the cauliflower from the oven and pour the Buffalo sauce over it. Toss to coat.
  2. Return the cauliflower to the oven and bake for an additional 5 minutes, watching carefully to prevent the sauce from browning too much.

For the Avocado Blue Cheese Dip:

  1. In a medium bowl, mash the avocado with the Greek yogurt, garlic, lemon juice, and pepper.
  2. Add 2 tablespoons of blue cheese and stir to incorporate. Add more blue cheese to taste.


  • To make ahead: The dip can be prepared 1 day in advance. Store in an airtight container in the refrigerator.
  • The cauliflower texture is best the day it is made, but the flavor will still be good as leftovers. Store in an airtight container in the refrigerator for up to 2 days.


Hi! I’m Debbi!

I am no chef, I am just a mom who loves to eat good food. I enjoy making healthy, low calorie meals without compromising taste. It’s not all healthy here but I do try!


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