Healthy Buffalo Cauliflower Dip

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Healthy Buffalo Cauliflower Dip

This rich and creamy Healthy Buffalo Cauliflower Dip recipe is a fun and healthy twist on the classic chicken dip. It uses roasted cauliflower instead of chicken, making it the perfect vegetarian dip for game day!

A glass pan of buffalo cauliflower dip.

Hi guys!

Super Bowl Sunday is a week from Sunday and I’m hoping the boys are on their best behavior so I can watch at least part of the game!  I’m also hoping to make a few of my favorite Super Bowl snacks and this new dip is now on the list.  I enjoy football, but I love the food that goes along with gameday even more… especially when I have a version that is a bit healthier.

Why You’ll Love This Healthy Buffalo Cauliflower Dip…

My Buffalo Cauliflower Dip recipe is a vegetarian twist on classic buffalo chicken dip.  It uses roasted cauliflower instead of chicken and trust me this is a veggie-packed swap worth making.  This dip is cheesy, creamy, and TOTALLY ADDICTIVE!

A glass pan of buffalo cauliflower dip.

Ingredients in Buffalo Cauliflower Dip

  • Cauliflower: Cauliflower is the perfect substitute for chicken in this dip. Cauliflower transforms the dip into a vegetarian dish, without sacrificing flavor.
  • Olive oil
  • Salt and pepper
  • Cream cheese: Use reduced-fat cream cheese for a healthier option.
  • Mozzarella cheese: Use reduced-fat cream mozzarella for a healthier option.
  • Greek yogurt: Greek yogurt helps to lighten up the dip, and add in some extra protein.
  • Frank’s hot sauce: Add as much or as little as you’d like. I recommend giving the dip a taste, as you are preparing it, to see if you need more/less hot sauce.
  • Green onions: Adds the perfect amount of mild flavor to the dip.
  • Blue cheese: A must-have garnish for buffalo dip! Is it really buffalo dip without blue cheese?

A glass pan of buffalo cauliflower dip.

Here’s how to make my Healthy Buffalo Cauliflower Dip recipe…

My Healthy Buffalo Cauliflower Dip recipe takes a couple of easy steps to make.

  1. First up is roasting the cauliflower.  You’ll want to break the head up into small enough florets that will fit on chips.  If you buy one of those bags of pre-cut cauliflower florets you will need to break it up further.
  2. Roast the cauliflower on a sheet pan.  The cauliflower takes the place of the chicken in the classic dip.
  3. Next, you mix up a delightful mixture of cream cheese and shredded mozzarella cheese.  I lightened my version up by subbing greek yogurt for part of the cheese.
  4. Next up is adding classic Frank’s hot sauce to the mix.  You can add as little or as much as you’d like.  The 3/4 cup in the recipe is hot enough for flavor but not enough to burn your mouth for the rest of the night.  BUT hot food is super subjective so if you are sensitive to heat, start with a little less and you can always add more.  Just test it in the mixer.  This gives the dish that classic buffalo flavor.
  5. The last step in my Healthy Buffalo Cauliflower Dip recipe is folding in green onions, blue cheese, and your roasted cauliflower florets.  You then roast the dish to golden perfection.

Serve with celery, crackers, or chips for a totally addictive taste.  The cauliflower gives the dish substance without needing the meat.

A glass pan of buffalo cauliflower dip.

The flavors in this Healthy Buffalo Cauliflower Dip recipe are cheesy, buffalo perfection!  The blue cheese and fresh green onions on top just take it over the top.  This entire pan can disappear from my house in NO TIME.

I promise it will be a hit at your party.

What do you eat buffalo dip with?

Traditionally, celery and carrot sticks, tortilla chips, and crackers are served with buffalo dip. But any of your favorite dippers are always a good option!

How long is buffalo dip good for?

This cauliflower buffalo dip will last 3-5 days in the refrigerator.

Does buffalo dip reheat well?

The dip is best served fresh! But if you must reheat it, you can do so by placing small portions in the microwave and warming at 30-second intervals.

A glass pan of buffalo cauliflower dip.

Give my Healthy Buffalo Cauliflower Dip recipe a try and let me know what you think!  Happy cooking.

Also, try these other appetizers…

If you make this recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on InstagramPinterest, and Facebook too!

A glass pan of buffalo cauliflower dip.

Healthy Buffalo Cauliflower Dip

Julie Wunder
This rich and creamy Healthy Buffalo Cauliflower Dip recipe is a fun and healthy twist on the classic chicken dip. It uses roasted cauliflower instead of chicken, making it the perfect healthy dip for game day!
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Appetizer
Cuisine American
Servings 4
Calories 361 kcal

Ingredients
  

  • 3 cups small cauliflower florets *
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 ounces reduced fat cream cheese, softened
  • 7 ounces reduced fat shredded mozzarella
  • 1 cup greek yogurt
  • 3/4 cup Frank's Hot Sauce **
  • 1/2 cup green onions, sliced
  • 1/2 cup crumbled blue cheese
  • garnish: extra green onions and crumbled blue cheese

Instructions
 

  • Preheat the oven to 450 degrees and line a sheet pan with foil.  Spray with cooking spray.  Also, spray a 9x9 casserole dish.
  • Toss the cauliflower in the olive oil, salt, and pepper.  Spread in one layer on the sheet pan and roast 15-20 minutes or until tender.  Don't overcook.  Turn down the oven to 350 degrees.
  • With a mixer combine the cream cheese, mozzarella, greek yogurt, and hot sauce together.  Once smooth carefully fold in the green onion, crumbled blue cheese and roasted cauliflower by hand.
  • Put the mixture in the casserole dish.  Bake for 25-30 minutes or until melted.  You can pop on the broiler at the end to get the golden color.
  • Garnish with extra green onion and blue cheese.  Serve with chips, celery, and carrots.

Notes

  • Make your florets small enough to easily pick up on chips.
  • Adjust the amount of hot sauce to how spicy you want the dish.  I tested with 3/4 cup hot sauce which had a nice kick but not too much!  You can add as little as 1/4 cup or as much as 1 cup.
  • Traditionally, celery and carrot sticks, tortilla chips, and crackers are served with buffalo dip. But any of your favorite dippers are always a good option!
  • This cauliflower buffalo dip will last 3-5 days in the refrigerator.
  • The dip is best served fresh! But if you must reheat it, you can do so by placing small portions in the microwave and warming at 30-second intervals.

Nutrition

Calories: 361kcalCarbohydrates: 13gProtein: 27gFat: 23gSaturated Fat: 14gCholesterol: 78mgSodium: 2377mgPotassium: 554mgFiber: 2gSugar: 7gVitamin A: 805IUVitamin C: 39mgCalcium: 641mgIron: 1mg
Keyword buffalo, cauliflower, cheese, dip, game day, healthy
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!

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By | 2020-10-27T13:24:12-04:00 January 23rd, 2019|All Vegetarian, Food, Snacks & Appetizers|12 Comments

12 Comments

  1. […] Vegetarian Cauliflower Buffalo Dip […]

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  4. Chelsea February 29, 2020 at 12:52 pm - Reply

    Can you make ahead of time ?

    • JulieWunder March 2, 2020 at 10:13 am - Reply

      YES! I’d make it and pop it in the oven when it is time.

  5. Pam Greer January 24, 2019 at 4:19 pm - Reply

    5 stars
    I love this healthier dip! We are trying to eat healthier and I was wondering what we were going to do for our superbowl party!

  6. Lesli Schwartz January 24, 2019 at 1:44 pm - Reply

    5 stars
    Yum! Going to have to make this one for the big game! It looks out of this world!

  7. Lisa Ballantyne January 24, 2019 at 12:11 pm - Reply

    Looks and sounds awesome! Thank you for sharing! Have a blessed day with those beautiful boys!

  8. Claudia Canu January 24, 2019 at 9:23 am - Reply

    5 stars
    This is such a great option for vegetarian and it’s also one more option to introduce cauliflower to my diet! Thank you so much for sharing!

  9. Patty January 24, 2019 at 5:21 am - Reply

    5 stars
    What a nice and healthy twist on the chicken dip, definitely a keeper, can’t wait to make it, looks awesome!

  10. Maureen @ Maureen Gets Real January 23, 2019 at 8:57 am - Reply

    I’m a sucker for buffalo dip so I will definitely be trying this out!

  11. Beth Ann Chiles January 23, 2019 at 7:38 am - Reply

    Definitely printing this one off –it looks amazing and I bet it tastes even more amazing. Thanks for a great healthy option for snacking! Give those sweet boys a sweet kiss —love seeing their adorable faces.

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