Grilled Buffalo Cauliflower with Blue Cheese Dipping Sauce (GF)

Buffalo wings are addictive, but for those watching their weight, I’ve got an alternative that may have you rethinking which you like better! Grilled Buffalo Cauliflower Florets have all the flavor of chicken wings, a nice crunchy bite, and are totally delicious. They are the perfect vegetarian option for your Memorial Day Barbecue and other summer entertaining!

Cauliflower florets are a popular substitute for wings, giving you a texture that is surprisingly pleasant and the perfect foil for any sauce you like. If you have vegetarians coming to any of your summer parties, these are always a winner.

My version of the buffalo sauce has some brown sugar in it, helping to cut back on the heat and making it more child-friendly. If you have a crowd that really loves spicy foods, increase the amount of hot sauce and pass extra at the table. You can dial the heat up or down to suit your family and guests. And if you have kids who are reluctant to eat their vegetables, they will enjoy this tasty version!

This appetizer is the perfect way to kick off any meal, adding a punch of spice and waking up everyone’s taste buds without being too filling or packed with calories. They are especially fun to serve when you have a gang over for barbecues. All the flavors people crave without the fuss – and no bones to deal with!

I cooked these on the grill by using a baking sheet and cooking them over the cooler side, but you could also make them on the stove or in the oven. Just be sure to keep an eye on the extra sauce in the pan – because of the sugar, it can burn if you don’t keep it moving.

The trick with these is to cook the cauliflower just long enough to get a little tender, leaving enough crunch to make them easy to pick up and eat with your fingers. Or you can stick a toothpick into each piece to make them easier for your guests to keep their fingers clean. Either way they are delicious!

Of course they wouldn’t be “true” Buffalo-style without some blue cheese to temper the heat. I have included a simple sauce where you melt the cheese before adding it to sour cream. It adds just the right amount of indulgence for this otherwise reasonably healthy appetizer.

When you are planning your Memorial Day Barbecue, put this Grilled Buffalo Cauliflower on your menu. Your friends will have fun discovering a healthier version of one of this country’s most cherished snack foods. And since they have saved calories on the appetizer, you can serve something totally decadent for their sweet tooth!

If you try this recipe, let me know! Please leave a star rating in the recipe card, comment below, and don’t forget to snap a pic and tag nit @theheritagecook on Instagram! Seeing your creations makes my day and I love hearing from you!

Ingredients needed for Grilled Buffalo Cauliflower:

• Blue Cheese Sauce: blue cheese, milk, sour cream, pepper
• Cauliflower Florets: butter, hot sauce, brown sugar, lemon juice,
• cauliflower, and parsley

 

PRO Tip:

If you don’t want the sweet heat of this sauce, you can use a regular buffalo sauce in its place or just leave out the brown sugar. I like the counterpoint of sweet and spicy, so these are great for my palate, but make whatever is best for your family and friends.

 

How to make Grilled Buffalo Cauliflower:

1. Make the Blue Cheese Sauce: Microwave the cheese and milk until melted and whisk until smooth. Add the sour cream and pepper; taste and adjust seasonings.
2. Prepare the Buffalo Sauce: Melt the butter, then add the hot sauce, brown sugar, and lemon juice. Cook over low heat, whisking until the sugar is completely dissolved. Taste and adjust the heat level with more hot sauce or sugar; remove from the heat.
3. Prep the Cauliflower: Separate the florets and cut large pieces in half. Place in a large bowl and top with half the hot sauce, tossing until evenly coated.
4. Grill the Cauliflower: Heat your grill to about 400°F (204°C). Turn off the burner on one end, the burner next to it to low, and the last burners to medium-low so you can cook the cauliflower gently. If you have a charcoal grill, see the PRO Tip below.
5. Brush a baking sheet pan with oil and pour the coated cauliflower on top, spreading them out into a single layer. Place the pan on the coolest side of the grill, close the lid and cook about 5 minutes. Use a spatula to turn the florets, scraping the pan if needed. Cook until fork tender in the stems, about 3 to 5 minutes longer.
6. To Serve: Remove from the heat and toss with the remaining hot sauce mixture. Transfer to a serving platter with the bowl of blue cheese sauce. Sprinkle parsley over the top and serve warm.

 

PRO Tip:

If you have a charcoal grill, build the charcoal with 2/3 on one side of the grill, and 1/3 of the coals on the other half. Cook over the cooler side with the lid on. It may take a bit longer – watch the vegetables carefully, turning and moving them around as needed.

 

PRO Tip:

If you want a short-cut, look in your produce dept or at the salad bar for cauliflower florets that have already been prepped for you. It is less expensive to do it yourself, but sometimes it is worth the extra cost to get it ready-made and save you time.

 

Recommended Tools (affiliate links; no extra cost to you):

• Chef’s knife
• Kitchen scale
• Medium saucepan
• Large mixing bowl 

 

Gluten-Free Tips:

The only part of this recipe you have to watch the ingredients for gluten is the hot sauce. Most brands are naturally gluten-free, but it is always better to be safe than sorry so be sure to read the labels carefully.

You will get the best results by using a digital kitchen scale and weighing your ingredients, especially when you are baking.

All recommended ingredients are gluten-free as of the writing of this article. Always check to be sure the products haven’t changed and are still safe to consume.

 

 

 

Create a New Tradition Today!

 

It’s Gluten-Free, Pass It On

Today’s recipe is part of this month’s Pass It On Gluten Free, a gathering of gluten-free bloggers sharing our favorite recipes with you. This month’s theme is cauliflower, check out all of these amazing recipes utilizing this wonderful vegetable!

Homemade Lacto-Fermented Cauliflower from Raia of Raia’s Recipes

Gluten-Free Roasted Cauliflower Soup from Amanda of My Gluten Free Miami

AIP Friendly Turmeric Cauliflower Bake from Alicia of Eat Your Way Clean

 

Welcome! The suggestions here are not intended as dietary advice or as a substitute for consulting a dietician, physician, or other medical professional. Please see the Disclaimers/Privacy Policy page for additional details. Unauthorized use, distribution, and/or duplication of proprietary material from The Heritage Cook without prior approval is prohibited. If you have any questions or would like permission, please contact me. We participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon Associate, I earn a small amount from qualifying purchases without any additional cost to you. This page may contain affiliate links. The author makes no claims regarding the presence of food allergens and disclaims all liability in connection with the use of this site. This post was first shared in Aug 2017. The article was updated in 2024.