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Buffalo Cauliflower Bites with Blue Cheese Dip
Katie Lee from Food Network's "The Kitchen" joins TODAY Food to share ideas for a healthier Super Bowl spread. Gear up for game day with these three recipes that put a healthy spin on your favorite stadium-style snacks.
Nathan Congleton / TODAY
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This recipe cuts the calories from traditional Buffalo wings in two ways: swapping cauliflower for the usual chicken and baking the bites instead of frying them.


  • Cauliflower Bites

    • 1 cup all-purpose flour
    • 1/2 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon onion powder
    • 1 cup 2% milk
    • 1/4 cup water
    • 1 head cauliflower, cut into bite-size pieces
    • 1/3 cup hot sauce, preferably Frank's RedHot
    • 2 tablespoons unsalted butter
    • 1 tablespoon chives, minced
  • Blue Cheese Dip

    • 1/2 cup plain 2% Greek yogurt
    • 2 tablespoons mayonnaise
    • 1 tablespoon white wine vinegar
    • Salt and pepper
    • 4 ounces blue cheese, crumbled


For the Buffalo cauliflower bites:

Preheat oven to 425°F. Place a baking sheet in the oven to preheat.

In a large bowl, whisk flour with salt, pepper, garlic powder, and onion powder. Whisk in milk and water until smooth. Toss cauliflower in the mixture until evenly coated.

Remove the pan from the oven. Spray with nonstick cooking spray. Spread cauliflower onto pan. Do not overcrowd the pan or the cauliflower will steam and not become crispy. You may need to bake in batches or use two pans. Bake cauliflower for 20 minutes.

In the meantime, combine the hot sauce and butter in a small saucepan and heat on low until the butter melts (or microwave).

Remove the cauliflower from the oven and toss with the hot sauce. Return to the oven for another 20 minutes.

For the blue cheese dip:

In a small bowl, combine blue cheese, yogurt, mayo and vinegar. Stir until well combined and season with salt and pepper to taste.

To serve:

Place cauliflower on a serving platter and garnish with chives. Serve with the blue cheese dip.

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