This Healthy Buffalo Cauliflower Dip is the perfect party appetizer or football tailgating snack. It is a delicious high protein, vegetarian dip made with just 7 simple ingredients and 14g of protein per serving.
If you’re looking for another healthy, high protein dip, try this cottage cheese dip recipe!
vegetarian
high protein
Quick Look: Healthy Buffalo Cauliflower Dip
- ⏱️ Prep Time: 5 minutes
- 👩🍳 Cook Time: 35 minutes
- 🕖 Total Time: 40 minutes
- 🍽️ Servings: 6 servings
- ⚡️ Calories: 174 calories per serving (based on nutrition panel)
- 🔥 Cooking Method: Saute on stovetop and bake in oven at 350F
- 🛒 Main Ingredients: Cauliflower, cottage cheese, greek yogurt, hot sauce, and ranch seasoning
- ⭐️ Difficulty: Very easy! Great to make quickly for game day!
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Why you’ll Love this recipe
- Vegetarian version of a classic – If you love buffalo chicken dip, you need to try this vegetarian version. Swap chicken for cauliflower florets to add some extra veggies into your meals!
- High protein – even without chicken, there is still a good amount of protein in each serving thanks to the creamy base of whipped cottage cheese and greek yogurt.
- Easy to make – saute the cauliflower in a pan, mix in the creamy buffalo sauce, top it with cheese and bake all in the same pan! This creamy and cheese appetizer will be ready in no time.
Ingredients you’ll need
Here’s a quick look at the ingredients you need to make this healthy buffalo cauliflower dip. For a full list of ingredients and amounts please head to the full recipe.
- Cauliflower florets – chop 12 oz of cauliflower into small pieces. You want the pieces to be similar size to shredded chicken pieces.
- Low fat cottage cheese and nonfat plain greek yogurt – use these 2 to make the base of this creamy dip higher in protein than if you used sour cream and cream cheese.
- Hot sauce – I like to use Franks Red Hot hot sauce. You can always use more or less hot sauce depending on how much spice you like. You can also use sriracha or cayenne pepper powder to add more spice.
- Ranch seasoning powder – add herby tang to this sauce with some ranch dip seasoning.
- Shredded cheddar cheese – top the whole skillet with shredded cheddar cheese to make it melty and delicious
Garnish the dip with chopped green onions or chives. Serve with celery pieces, green bell pepper or corn chips.
If you’re looking for another buffalo flavored appetizer try high protein buffalo chicken dip or crockpot buffalo chicken dip.
How to make Healthy Buffalo Cauliflower Dip
Step 1: Saute caulifower florets in oil in a frying pan.
Step 2: Blend cottage cheese, yogurt, ranch and hot sauce to make a creamy buffalo sauce.
Step 3: Mix creamy buffalo sauce with cauliflower florets, top with cheese and bake in the oven.
Step 4: Top baked cauliflower dip with green onions or fresh herbs and serve warm.
Mad’s Expert Tips for the Best Oven buffalo cauliflower dip 🥄
- Cut the cauliflower into small enough pieces – you want to be able to scoop the pieces of cauliflower with a chip or a piece of celery so cut them around the size of a piece of shredded chicken.
- Blend the creamy buffalo sauce until super smooth – to ensure an ideal texture, make sure the cottage cheese and greek yogurt are blended into the hot sauce really well.
- Adjust the spice level to fit your preferences – if you like a super spicy dip, add some more hot sauce or sriracha or cayenne pepper powder. If you like it very mild, use just a couple of tablespoons of hot sauce.
This air fryer buffalo cauliflower and buffalo chicken salad are two recipes you can make for bold buffalo flavor in a healthy recipe.
Storage and reheating
This healthy buffalo cauliflower dip is best enjoyed immediately while hot. Store leftovers in an airtight container in the fridge for up to 5 days. Reheat on the stovetop or in the microwave until warmed through.
check out these other dip recipes
You can find the full recipe below. If you make this recipe, please rate and review it in the comments, or share it with me on Instagram!
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Recipe
Healthy Buffalo Cauliflower Dip
Ingredients
- 1 tbsp olive oil
- 12 oz cauliflower florets chopped into small pieces
- 1 cup low fat cottage cheese
- 1 cup nonfat plain greek yogurt
- ⅓ cup hot sauce
- 2 tbsp ranch seasoning powder
- 1 cup shredded cheddar cheese
- Green onions for garnish
Instructions
- Preheat oven to 350F. Heat olive oil in an oven safe skillet over medium heat. Add chopped cauliflower to the warm oil.
- Saute cauliflower in warm oil over medium heat until slightly soft – about 7 minutes.
- While the cauliflower is cooking, blend cottage cheese, greek yogurt, hot sauce and ranch seasoning powder with an immersion blender or regular blender.
- Remove skillet from heat, pour sauce over the cauliflower and toss to combine. Top with shredded cheddar cheese and place the skillet in the oven uncovered.
- Bake at 350F for 20-25 minutes. Garnish with green onions and serve warm with celery and corn chips.
Recipe Notes
- This healthy buffalo cauliflower dip is best enjoyed immediately while hot. Store leftovers in an airtight container in the fridge for up to 5 days. Reheat on the stovetop or in the microwave until warmed through.
Nutrition Information
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
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