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Rushmore CrossFit

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September 15, 2024

Buffalo Cauliflower Bites with Greek Yogurt Ranch

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

  • 1 large head of cauliflower, cut into bite-sized florets
  • 1/2 cup whole wheat flour
  • 1/2 cup water
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 1/2 cup hot sauce (like Frank’s RedHot)
  • 1 tablespoon melted butter or olive oil

Greek Yogurt Ranch:

  • 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon dried dill
  • 1 teaspoon dried parsley
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. In a bowl, whisk together the flour, water, garlic powder, smoked paprika, and salt to form a batter.
  3. Dip the cauliflower florets in the batter, allowing the excess to drip off, and place them on the baking sheet.
  4. Bake for 20 minutes, flipping halfway through until golden and crispy.
  5. In a small bowl, mix the hot sauce with melted butter or olive oil. Toss the baked cauliflower in the sauce.
  6. Return the cauliflower to the oven for another 5-7 minutes to set the sauce.
  7. For the ranch, whisk together all the ingredients in a small bowl. Serve the buffalo cauliflower bites with Greek yogurt ranch on the side.

Macro Breakdown (per serving - about 1 cup):

  • Calories: 180
  • Protein: 6g
  • Carbohydrates: 22g
  • Fat: 8g
  • Fiber: 5g

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