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Healthy Buffalo Cauliflower Dip recipe

Healthy Buffalo Cauliflower Dip recipe

Julie Wunder
The perfect vegetarian alternative to buffalo chicken dip... healthy Buffalo Cauliflower Dip!
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Appetizer
Cuisine American
Servings 4
Calories 361 kcal


  • 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


  • 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.


* 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.


Calories: 361kcalCarbohydrates: 13gProtein: 27gFat: 23gSaturated Fat: 14gCholesterol: 78mgSodium: 2377mgPotassium: 554mgFiber: 2gSugar: 7gVitamin A: 805IUVitamin C: 39mgCalcium: 641mgIron: 1mg
Keyword Healthy Buffalo Cauliflower Dip recipe
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!