Snacks · Wings & party bites

Buffalo cauliflower

Name: Buffalo cauliflower
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 large head cauliflower, florets; 1 1/2 tbsp canola oil; 1 tsp garlic powder; 3/4 tsp salt; 1/4 cup hot sauce; 1 1/2 tbsp butter, melted; 1/3 cup whole-milk Greek yogurt, for dipping; 2 stalks celery, sticks

The wing alternative that earned its own following: cauliflower roasted crisp then tossed in buffalo sauce. All the hot-sauce hit, a fraction of the fat.

Time: 40 min (10 prep + 30 cook)
Servings: 4
Per serving: 171 kcal
Protein: 6 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 large head cauliflower, florets800 g
1 1/2 tbsp canola oil20 g
1 tsp garlic powder3 g
3/4 tsp salt4 g

Sauce

1/4 cup hot sauce60 g
1 1/2 tbsp butter, melted25 g

1/3 cup whole-milk Greek yogurt, for dipping80 g
2 stalks celery, sticks100 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Toss the florets with oil, garlic powder and salt and roast at 220°C for 25 minutes, cut-side down where possible, until browned.
Whisk the hot sauce and melted butter.
Toss the hot roasted cauliflower in the sauce, then return to the oven for 5 minutes so it sets rather than sogs.
Serve with the yogurt and celery. The double-bake is the difference between crisp and soggy buffalo cauliflower.

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

13% of kcal

81% water

26 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 686 kcal goes into the pot, 1092 g of ingredients comes out as ~650 g of food → 105 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 105
Protein: (13%); 3 g
Fat: (60%); 7 g
Carbohydrates: (27%); 7 g
of which sugar: 3 g
Fiber: 3 g
Sodium: 366 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.