Buffalo Broccoli and Cauliflower Bites Recipe

    4 Servings


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


  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.


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


Cooking Method:
Party Food
, , , , , , , , , ,
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
Prep Time:
Cook Time:
Total Time:
Related Post:
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*
Total Fat 6g
  Saturated Fat 1g
Sodium 571mg
Total Carbohydrate 19g
  Dietary Fiber 1g
  Sugars 1g
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.