Buffalo Cauliflower

Name: Buffalo Cauliflower
Yield: 4
Ingredients: 1 cup almond flour; 1/4 cup nutritional yeast; 1 teaspoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste; 1 teaspoon paprika; 1/4-1/2 teaspoon cayenne pepper, or to taste; 2/3 cup water; 1 tablespoon Dijon mustard; 1 head cauliflower, cut into florets

By: www.DrFuhrman.com

by 46 members

Category: Main Dishes - Vegan

This Buffalo Cauliflower proves that food can be fun AND healthy! Dial the cayenne pepper up or down, depending on your preference.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (31)
Video

Serves 4

Ingredients

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1 cup almond flour

1/4 cup nutritional yeast

1 teaspoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste

1 teaspoon paprika

1/4-1/2 teaspoon cayenne pepper, or to taste

2/3 cup water

1 tablespoon Dijon mustard

1 head cauliflower, cut into florets

Instructions:

Preheat oven to 350 degrees F.

Combine flour, nutritional yeast and seasonings in a bowl. Using a whisk, add water gradually. Stir in mustard. Mixture should resemble a thick batter.

Toss cauliflower florets with the coating. Place on a parchment-lined baking sheet and bake for 20-25 minutes until coating is dry and cauliflower is tender.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 235
Protein 13 g
Carbohydrates 15 g
Sugars 4 g
Total Fat 15.4 g
Saturated Fat 1.3 g
Cholesterol 0 mg
Sodium 99 mg
Fiber 7.7 g
Beta-Carotene 177 ug
Vitamin C 71 mg
Calcium 109 mg
Iron 2.1 mg
Folate 101 ug
Magnesium 111 mg
Potassium 640 mg
Zinc 2.9 mg
Selenium 3.1 ug

My Rating:
(click on a star to select your rating)

Krista82

07/24/2025 06:20 PM

Rated this recipe:

These are delicious and I have made them many times. I usually bake them a little longer to crisp up the coating.

Blickeybear

02/23/2025 11:41 PM

Rated this recipe:

These scratch that junk food itch while being nutritious and flavorful. I will definitely be making this recipe again!

This comment was last edited on 03/30/2025 08:17 PM

hhartso

08/29/2024 05:34 PM

Rated this recipe:

Very delicious! This batter is also good on mushrooms!

This comment was last edited on 08/29/2024 05:34 PM

Kbustin

07/13/2024 07:29 PM

Rated this recipe:

Super delicious! Definitely a fav in our house, and easy to make.

HaroldD

07/08/2023 02:21 PM

Rated this recipe:

Absolutely love the recipe.

This comment was last edited on 07/08/2023 02:21 PM

cgadway

02/11/2023 12:45 PM

Rated this recipe:

We substituted garlic powder for MatoZest and increased the cayenne pepper to 3/4 teaspoon. It's our new favorite way to cook cauliflower!

healthy Nana

02/01/2023 09:12 AM

Rated this recipe: (no rating)

Mato Zest not on website? Substitute??

sjulie

01/27/2023 05:33 PM

Rated this recipe:

The batter is really good. Next time I might spice if up just a bit. Also used the air fryer. I put some hot sauce on the after baking.

The cauliflower took about 45 minutes to become tender.

This comment was last edited on 01/28/2023 03:36 PM

08/14/2022 06:09 PM

Rated this recipe:

Wow, this is really good. As suggested I precooked in micro on high for 1.5 minutes then dipped in batter. Also baked on wire rack til a litle dry and crispy.

Suprisingly quick, easy, & yummy. I will add heat to next batch for my husband.

CarolRamacci

02/15/2022 11:33 PM

Rated this recipe:

I really enjoyed this recipe. Sure, it's not crispy due to the lower oven temperature, but the flavor is great (1/4 teas. cayenne worked for me). Try it, and tweak it to suit your style. I think guests would enjoy too.

Lori50

05/08/2021 02:02 PM

Rated this recipe:

I've made this nearly every weekend for the past six weeks. It's really helped increase my cauliflower intake.

Rawther

02/14/2021 11:53 AM

Rated this recipe: (no rating)

I used 1 tsp smoked paprika, 1 tsp celery seed, and 1 tsp Mrs Dash Chipotle, 1/4 tsp cayene, plus mustard for the seasoning and they tated a little like KFC. Definitely a recipe we will have every week. 5 stars!

m.susan.knight

02/04/2021 12:34 PM

Rated this recipe: (no rating)

We make these all the time. Baking elevated on a wire rack helps crisp; sometimes we pre-cook a bit in the microwave and then "bread" and bake. Of course be careful about the ingredients, but we baste ours with store bought wing sauce. Tasty and very filling. We have as a meal with salad.

vaporz replies:

10/01/2021 03:15 PM

Rated this recipe:

In low dosages, not very hot, there is some benefit to hot spices in studies, but as they increase in dose and people eat spicy food regularly, there is a strong link to stomach cancer.

vbpets replies:

02/04/2021 09:21 PM

Rated this recipe: (no rating)

There IS no Nutritarian compliant store bought wing sauce.

Chdawson

09/18/2020 01:16 PM

Rated this recipe:

These are really, really good! I make them every week. Perfect spicing delicious right out of the oven.

Mboyd

07/06/2020 03:07 PM

Rated this recipe:

These were very flavorful and I was pleased that no one asked for a dip or a sauce to go with it!

dollye

02/25/2020 10:46 PM

Rated this recipe:

This one is truly a winner! As someone else, I've substituted ancho chili powder but only because that was all I had. Followed the rest of the recipe perfectly and it came out fantastic! Afterward, I did notice in the picture they have also used a grate on top of the parchment paper. I have one of those. I'm going to try that next time and it will probably be even crunchier. Will definitely be making again.

Shaniece

12/27/2019 12:42 PM

Rated this recipe: (no rating)

Has anyone preped these ahead of time (day before or earlier in the day) and baked right before guests arrive?

This comment was last edited on 12/27/2019 12:42 PM

Dearie

12/24/2019 02:14 PM

Rated this recipe: (no rating)

How good are these if you can't serve them right out of the oven? I'm considering taking them to a potluck dinner. Thanks!

The Major

11/13/2019 03:20 PM

Rated this recipe:

One of our favorites! I make mine extra spicy with my own no-salt Cajun seasoning I make here. Other than just eating a bowlful of these, I like to also add a half a dozen or so to a big bowl of vegan chili for a nice spicy "Chunk-o-something". Really good. Give it a shot!

ampisme

10/18/2019 08:26 PM

Rated this recipe: (no rating)

Can you use whole wheat flour?

Rawther replies:

02/08/2021 08:20 AM

Rated this recipe: (no rating)

The nut flours contain fat which maximizes your ability to obtain more phytochemicals from the veg. The nut flours are also a good source of protein. So if you are not allergic to the nut flour, they increase the nutritional value.

Donna36

10/16/2019 10:16 PM

Rated this recipe: (no rating)

Vicki45

Thank you so much for all the great I information. I will check out the app. I am a pre type 1 diabetic and I am trying to control my glucose with my diet. Best wishes

vicki45 replies:

10/17/2019 03:56 PM

Rated this recipe: (no rating)

You can do it! I found all the plans helpful- whether the 14 day Diabetes reversal meal plan on this website or the ones in the Diabetes book or the digital brochure (Transformational 20 Diabetes). Take care.

Donna36

10/16/2019 08:19 PM

Rated this recipe: (no rating)

Is this recipe ok for the diabetic eating plan. I am a pre diabetic?

vicki45 replies:

10/16/2019 09:16 PM

Rated this recipe: (no rating)

Yes it is - the grams of sugar per portion are only 4 gr - which is very low. Also foods like cauliflower and almond meal have low glycemic loads which is an important consideration for diabetics. On Dr. Fuhrman's diabetic plan that I followed, the sugars for the whole meal were usually quite low, often under 10 gr, but up to 20 gr at times, so again 4 gr. sugar per serving is very good for this current snack. Just consider what else you might eat alongside this cauliflower snack. Best wishes - you can do reverse your situation - I did! If ever you need a great app to caculate sugars and plenty of other nutritional info, a good one that I use is called 'Cronometer'- very thorough.

This reply was last edited on 06/03/2021 08:59 PM

RichA

01/21/2019 06:53 PM

Rated this recipe:

I made them this afternoon per the receipe, they were very good. I needed to let them cook about ten minutes longer than indicated in the receipe. Next time I will cook them at 400F.

vicki45 replies:

06/03/2021 01:01 PM

Rated this recipe: (no rating)

The lower cooking temp in these recipes is to protect from producing high levels of acrylamides which have links to certain cancers. Even 375 degrees F makes a bigger diff in amounts of acrylamides produced.

yspencer

12/29/2018 05:17 PM

Rated this recipe:

Excellent! Dijon, nutrional yeast combo is a winner! I'll add more cayenne next time. Winner, winner, winner!

Prospero52

12/17/2018 03:38 PM

Rated this recipe:

Great recipe. Love these hot out of the oven, tender and scrumptious. Favorite variant: substitute ancho chili powder for cayenne, and after they come out of the oven, sprinkle them generously with fresh lemon juice. For the poster above: my favorite almond powder comes from blitzing some fresh, raw, unsalted almonds for a minute in a Vitamix or in a food processor with the S-blade. Cheapest, best quality, ultimate freshness.

This comment was last edited on 12/17/2018 03:43 PM

JMB78

11/03/2018 01:38 PM

Rated this recipe:

These were fantastic. I finished them off with a very slight drizzle of Braggs Liquid Aminos and that really made the flavor pop.

Mimasandi

02/04/2018 07:13 PM

Rated this recipe: (no rating)

I made this for our Super Bowl dinner along with other healthy snacks. This is definitely a keeper!

Raph

02/02/2018 06:45 AM

Rated this recipe: (no rating)

I'm planing to make this for the Superbowl weekend, which almond flour would one use for this receipt, de-oiled flour or the one with oil?

CharlotteT

02/01/2018 11:48 AM

Rated this recipe:

These were really good. I had no MatoZest so used 1/2 tsp onion powder, 1/2 tsp garlic powder, and 1/2 tsp onion & herb Mrs Dash. Used Smoked paprika and diluted my mustard with the water so it would mix in better. The left-over coating made a great dip for raw cauliflower. I would rate it 5 star.

khmoody replies:

02/02/2018 06:49 AM

Rated this recipe: (no rating)

Great tip on the mustard and mato zest substitute!

parrotfur

02/01/2018 06:13 AM

Rated this recipe: (no rating)

allergic to almonds so when you post recipes using almond flour, it would be nice to have alternative flours that can be used.

Georges_Canard replies:

06/21/2018 08:06 PM

Rated this recipe:

Try garbanzo bean flour.

juliejaco replies:

02/01/2018 08:21 AM

Rated this recipe: (no rating)

I’ve successfully used garbanzo bean flour as a substitute in recipes as I have a daughter with nut allergies.

lmk3000

09/05/2017 01:17 PM

Rated this recipe:

Made this over the weekend and it was a hit! I will have to double the batch next time (it's already all gone).

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Buffalo Cauliflower

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