Cauliflower covered in Frank's hot sauce with blue cheese crumbles and a celery stalk sticking out the bowl.

5-Minute Buffalo Cauliflower Snack Recipe

In Sides, Snacks by sarawalkenbachLeave a Comment

Want the flavor of hot wings, in a healthy snack? Need to pack in more veggies? Then this snack is for you. It’s simple and satisfying. Try this 5-minute Buffalo Cauliflower Snack Recipe while sitting on the couch watching the big game. Or make a big batch for all.

If you like this quick snack, you’ll love my Double Chocolate Cherry Energy Balls.

3-Ingredient Recipe

You can’t beat a 3-ingredient recipe. Less fuss, less mess, yet still full of flavor. Here’s what you need:


Talk about a showstopper. This cruciferous vegetable is loaded with almost all the vitamins and minerals you need. A few benefits of cauliflower according to Healthline’s article, The Top 8 Benefits of Cauliflower written by Brianna Elliott are:

  • High in Fiber, which is great for digestive health.
  • Rich in Antioxidants, reducing inflammation.
  • Contains Choline and Sulforaphane, see below for the importance of these superstars.
Cauliflower covered in Frank's hot sauce with blue cheese crumbles and a celery stalk sticking out the bowl.
Buffalo Cauliflower bites has 3 ingredients, and ready in 5 minutes.

Cauliflower contains Choline which is an essential nutrient that many of us are deficient in. There are several important functions that choline is responsible for in our bodies. Choline helps with the integrity of our cells, DNA, and brain development.

Those who don’t consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer’s.

Brianna Elliott at

Sulforaphane is an antioxidant that helps reduce cancers, heart disease, and diabetes. One interesting thing found in sulforaphane studies, according to Brianna Elliott, is sulforaphane may “have the potential to stop cancer growth by destroying cells that are already damaged”.

Holy moly, cauliflower has some amazing benefits. Get some cauliflower in ya; whether it’s with this recipe, thrown in a smoothie, or raw snackin’.

Frank’s Hot Sauce

Frank’s is in my top 5 condiments. It’s a staple for hot wings, and this Buffalo Cauliflower Snack. If you have a favorite hot sauce, use it, but Frank’s is a classic.

Blue Cheese Crumbles

A sprinkling of blue cheese crumbles makes this snack. A creamy bite to balance out the spice. If you don’t like blue cheese, feta or mozzarella would work too, or omit for a vegan option.

How to Make Buffalo Cauliflower in 5 Minutes

When testing this recipe, I tried the oven, air fryer, and the microwave. The oven and air fryer did get a nice char on the cauliflower. However, with it sauced in Frank’s, all 3 were pretty close in texture and taste. So, I went with the easier, quicker, and less clean up version – the microwave.

Cauliflower doused in hot sauce ready to go in the microwave.
Cook this snack in the microwave for 2 minutes and enjoy.
  1. Put a cup of cauliflower in a glass bowl. Drizzle with desired amount of hot sauce.
  2. Cover with glass plate, microwave for 2 minutes.
  3. Top with more hot sauce (if desired), and blue cheese crumbles.

Two minutes is the perfect amount of time for my microwave. Yours may vary. I like my steamed veggies al dente. Cook to your preferred desired of doneness.

For a Crowd

This recipe is portioned for a snack. If you’d like to make it for a crowd, roast them in the oven or get a larger bowl for microwaving. To keep warm for grazing, throw it all in a crock pot on warm. The blue cheese will get a little melty and delicious.


If you make these for a crowd and have leftovers, here are a few ideas for leftovers:


Can this be made in a bigger batch?

Absolutely. The recipe card has a 2x and 3x option.

What can I sub for Blue Cheese?

Feta, goat cheese, mozzarella, or omit cheese entirely for a vegan snack option.

Can I use a different hot sauce?

Yes. Use your favorite.

Can I control the heat in this recipe?

Yes. Add more of less hot sauce. Like it spicy, add hot sauce before and after cooking. Like it milder, add a little before cooking.

Steamed cauliflower in a bowl with Frank's hot sauce and blue cheese crumbles.
Make this snack vegan by simply omitting the blue cheese.

More Healthy Snack Recipes…

Healthy Queso Dip

Double Chocolate Cherry Energy Balls

Bite-Size Goat Cheese Balls

Stuffed Dates

Prosciutto Wrapped Pears

Peanut Butter Energy Balls

Stuffed Maple Glazed Pecans

thyme branch

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Steamed cauliflower in a bowl with Frank's hot sauce and blue cheese crumbles.

5-Minute Buffalo Cauliflower Snack Recipe

Sara Walkenbach
Spicy, tangy, and healthy. This quick snack has 3 ingredients and is ready in 5 minutes.
No ratings yet
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Side Dish, Snack
Cuisine American
Servings 1
Calories 62 kcal


  • 1.5 cups Cauliflower cut off head
  • 2-4 tbsp Frank's Hot Sauce
  • 1 tbsp Blue Cheese Crumbles


  • Place cauliflower in glass bowl and cover with desired amount of Frank's Hot Sauce.
  • Put glass plate over bowl. Place in microwave. Cook for 2 minutes on high.
  • Remove plate, add more Frank's Hot Sauce to cauliflower (if desired). Sprinkle with blue cheese crumbles. Enjoy!


Serving: 1gCalories: 62kcalCarbohydrates: 8gProtein: 4gFat: 2gSaturated Fat: 2gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 1gCholesterol: 5mgSodium: 1045mgPotassium: 466mgFiber: 3gSugar: 3gVitamin A: 53IUVitamin C: 72mgCalcium: 70mgIron: 1mg
Keyword 3 ingredient snack recipe, 5 minute snack, buffalo cauliflower bites, spicy snack, veggie snack
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