Buffalo Broccoli and Cauliflower Bites Recipe

Brie Norris | Toaster Oven Love Updated

Buffalo Broccoli and Cauliflower Bites is an addictive vegetarian snack you won't be able to stop eating. A perfect treat for your Saturday night.

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.

Buffalo Broccoli and Cauliflower Bites Photo

The trick is cooking a dish that tastes better than those other indulgent appetizers.

My go-to healthy party foods are veggie hummus flatbread and toaster oven veggie nachos. But that pair’s about to be a trio because I’ve fallen deep in snack love with these irresistible Buffalo Broccoli and Cauliflower Bites.

Buffalo Broccoli and Cauliflower Bites Picture

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.

You’ve probably seen recipes for cauliflower buffalo “wings” before. As a fan of all things spicy + vegetables (hello maple roasted Brussels sprouts with sriracha) I have been dying to try them.

But if you’re like me their high level of sticky-finger-messiness has been stopping you too. That’s why I 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 to form 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.

Buffalo Broccoli and Cauliflower Bites Image

3 Tips For Your Veggie Bites:

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.

Buffalo Broccoli and Cauliflower Bites Pic

What I love most about these buffalo broccoli and cauliflower bites is how they work for any occasion, not just parties.

Whether it’s game night with friends or watching a movie with your sweetie, they’re a fun snack you can always feel good serving.

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Buffalo Broccoli and Cauliflower Bites Recipe

    4 Servings

Ingredients

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 Nonfat 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

Directions

  1. Preheat toaster oven to 450°F. Spray a baking sheet with cooking spray or line with a silpat.
  2. In a large bowl, whisk together the oil and buffalo wing sauce. Add broccoli and cauliflower and stir until completely coated.
  3. In a shallow dish combine the bread crumbs, parsley and paprika.
  4. A few pieces at a time, shake excess sauce off florets and dredge in crumbs until coated. Place on prepared baking sheet.
  5. Lightly mist coated vegetables with cooking spray just before baking.
  6. Bake for 15 to 20 minutes until florets are golden brown, crispy and can be pierced with a fork. Serve warm with yogurt blue cheese dip.
  7. To prepare dip whisk together the yogurt, lemon juice, vinegar, celery salt and pepper until combined. Stir in blue cheese crumbles.

Notes

  • Convection Toaster Ovens: Reduce temperature to 425 and bake 12 to 16 minutes. For spicier bites increase paprika to 1/4 teaspoon.

Recommended

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Cooking Method:
Baked
Category:
Party Food
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Related Recipes:
Toaster Oven Cooking Recipes, Appetizer Recipes, Party Food Recipes, Game Day Grub Recipes, Snack Recipes, Family Meals and Snack Recipes, Dip Recipes, Cheese Recipes, Broccoli Recipes, Cauliflower Recipes, Baked Recipes
Recipe Yields:
4 servings
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Cook Time:
Total Time:
Related Post:
Published:
Author: Brie Norris
Recipe Yields: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Nutrition Facts

Servings Per Recipe 4

Amount Per Serving
Calories from Fat 46
Calories 178

% Daily Value*
9%
Total Fat 6g
4%
  Saturated Fat 1g
24%
Sodium 571mg
6%
Total Carbohydrate 19g
1%
  Dietary Fiber 1g
  Sugars 1g
14%
Protein 7g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Brie Norris

About Brie

Brie loves her toaster oven so much, she started Toaster Oven Love. We're so excited to see all the yummy things she comes up with as our Toaster Oven Cooking fanatic.