Buffalo Broccoli and Cauliflower Bites are a healthier vegetarian appetizer full of spicy bold flavor. Your meat-eating friends and family will love this addictive crispy snack.
Better For You Party Food
Want to be the star of your next holiday gathering or game day party?
Serve something mildly healthy.
People loooove having lighter options to balance out all the gooey cheese and bacon-wrapped everything. The trick is cooking a dish that tastes better than those other indulgent appetizers.
But that tasty pair’s about to be a trio because I’ve fallen deep in snack love with these irresistible Buffalo Broccoli and Cauliflower Bites featuring:
- Breaded vegetables that are crispy outside and tender inside;
- Spicy buffalo sauce; and
- A lightened-up Greek yogurt blue cheese dip!
Yeah, you’re going to fall in love too.
~ Keep scrolling for cooking tips after the recipe ~
For the Bites:
- 12 ounces Fresh Broccoli and Cauliflower Florets, About 3 cups
- 1 tablespoon Extra Virgin Olive Oil
- 3 ounces Buffalo Wing Sauce, About 1/3 cup
- 3 ounces Dry Bread Crumbs, Plain or seasoned
- 1 teaspoon Dried Parsley
- 1/8 teaspoon Smoked Paprika
For the Dip:
- 1/4 cup Plain Greek Yogurt
- 1/2 teaspoon Lemon Juice
- 1/2 teaspoon Apple Cider Vinegar
- 1/8 teaspoon Celery Salt
- 1/8 teaspoon Black Pepper
- 2 tablespoons Crumbled Blue Cheese
Make The Bites
- Preheat toaster oven to 450°F on the BAKE setting. Spray a baking sheet with cooking spray or line with a silpat.
- In a large bowl, whisk together the oil and buffalo wing sauce. Add broccoli and cauliflower and stir until completely coated.
- In a shallow dish combine the bread crumbs, parsley, and paprika.
- A few pieces at a time, shake the excess sauce off the florets and dredge in crumbs until coated. Place on the prepared baking sheet leaving a little space between each piece.
- Lightly mist coated vegetables with cooking spray just before baking.
- Bake until florets are golden brown, crispy and can be pierced with a fork, about 15 to 20 minutes. Serve warm with yogurt blue cheese dip.
Make The Dip
- To prepare dip whisk together the yogurt, lemon juice, vinegar, celery salt, and pepper until combined. Stir in blue cheese crumbles.
To cook in a Convection Toaster Oven, reduce the temperature to 425°F and bake 12 to 16 minutes.
For spicier bites increase paprika to 1/4 teaspoon.
Nutrition Information:Yield: 4 Serving Size: 1/4 of bites and dip
Amount Per Serving: Calories: 158Total Fat: 5.9gSaturated Fat: 1.6gCholesterol: 3mgSodium: 339mgCarbohydrates: 19.2gFiber: 3.3gSugar: 2.7gProtein: 7.5g
A Messy Situation
You’ve probably seen recipes for cauliflower buffalo “wings” before. As fans of all things spicy + vegetables (hello Sweet And Spicy Maple Roasted Brussels Sprouts with Sriracha) we’ve have been dying to try them.
Here’s The Problem
Sauce covered wings (veggie or otherwise) bring a high level of sticky-finger-messiness.
That’s why we made these bites a little differently.
The broccoli and cauliflower florets are dipped in buffalo sauce and olive oil, tossed in bread crumbs and then baked (not fried). As they bake the sauce combines with the breading forming a spicy crispy crust.
This way you get to enjoy a “wing” that’s all kinds of Y-U-M but won’t turn your fingers, shirt or sofa orange.
3 Quick Tips
- Make things easier by using a bag of pre-chopped broccoli and cauliflower florets (so worth the extra $).
- The convection setting on your toaster oven will make the crispiest bites (just reduce the temperature and cook time).
- You can double/triple the recipe for a larger crowd or cut it in half for a spicy party of one.
Whether it’s a game night with friends or watching a movie with your sweetie they’re a fun snack you can always feel good serving.