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  • Writer's pictureEmily Wunder

Cauliflower Buffalo Dip

Updated: Oct 8, 2020

The Dish:

This buffalo dip is simple to make and is a great vegetarian crowd pleaser! By substituting the chicken for cauliflower you save about 100 calories per 1/2 cup! I made a few other substitutions and it came out great. Enjoy!


Serving Size: 1/2 cup | Servings: about 10


  • 1 tablespoon olive oil

  • 1/2 sweet onion, diced

  • 1 head cauliflower, washed and cut into very small florets

  • Kosher salt and black pepper

  • 2 tablespoons coconut oil

  • 1/2 cup Buffalo-style hot sauce (I used Frank's)

  • 1/4 cup plain Greek yogurt (I used Fage 2% fat)

  • 1/8 cup Ranch dressing (I used Hidden Valley Greek Ranch dressing)

  • 1/2 cup shredded Cheddar

  • 1/4 cup crumbled blue cheese

  • 1 tablespoon finely chopped chives

  • Tortilla chips, celery sticks, cucumbers or other vegetables for serving (The Trader Joe's Quinoa and Black Bean Chips go great with it!)


Preheat oven to 375°F. In a 9-inch cast iron or ovenproof skillet, head the oil. Sauté the onions until clear. Add the cauliflower and toss together then season with some salt and pepper. Cover and cook on the stovetop over high heat to steam for about 5 minutes.

Uncover the skillet and cook for about 10 minutes, stirring occasionally, until the cauliflower is tender and starts to caramelize.

Stir in the coconut oil. Once that melts, stir in the hot sauce and simmer for about 3 minutes or until the hot sauce reduces by about half.

Turn off the heat then stir in the Greek yogurt and ranch dressing until fully combined. Sprinkle the Cheddar cheese on top.

Bake for about 10 minutes. The cheese should be melted and there should be bubbles on the edges. Place under the broiler for 2 minutes to brown the top.

Remove from heat and immediately sprinkle the top with blue cheese then chives. Serve warm with vegetables, chips, or pita bread.


I combined a few recipes and made some of it up, but NY Times provided a great base:

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