Riced Buffalo Cauliflower

It’s a vegetable, it’s spicy, it’s delicious.

I love wings- they are one of my favorite things to get, and I think a large part of that is I love the buffalo sauce, and I love spicy foods.

This recipe is definitely not trying to emulate buffalo wings, but the flavor is still AWESOME!!!  And I’m not sure what it is about the cauliflower, but it was like cauliflower was meant to be covered in buffalo sauce- I don’t know what it is.

The trick is in the riced cauliflower – you can hand grate it, but I use the big bad food processor.  I buy 2-3 heads of cauliflower at a time, and “rice” it in my food processor; I use my “dull” blade (my cuisinart came with a very sharp blade, and and less sharp plastic blade), the trick is to not add too much at one time, and therefore over-cutting some of the pieces and turning them into a puree (from the moisture in the cauliflower).

I recommend using the the pulse function versus just turning the processor on.  And once you make a big batch- it is so easy to freeze, pull out, and reheat to perfection in a hot skillet.


Buffalo (Riced) Cauliflower

  • Servings: 4-6
  • Difficulty: easy
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  • Cauliflower, as much as you want (1 cup riced is ~ 30 calories)
  • 1 Tbsp Buffalo Sauce – I really like Tessemae’s, it has great flavor!  Franks’ is really good too!
  • Optional: Flavor God Ranch seasoning.  It’s optional because you don’t “need” this, but if you have it, for the love of God use it!


  1. Rice your cauliflower – see tips above, but use a duller blade, pulse, and do not add too much cauliflower at one time, once you get a little bit riced – set it aside, and add more.
  2. You can either freeze, or use right away.  Either or- put a tiny bit of coconut or olive oil in a pan, and add your desired amount of cauliflower

For about every 1 cup of riced cauliflower use 1 Tbsp of buffalo sauce, but if you like it extra saucy you can definitely add more. You can also add whatever vegetables you want to your cauliflower, I do carrots a lot, zucchini, and yellow squash (diced) in the warmer months is a nice addition also. 

Cauliflower is a great thing to pick up at the store each week, it is always pretty cheap, and a great component to add into your food prep lineup.  You can roast it, and keep it as a side throughout the week, eat it raw, or as I’ve suggested thus far – rice it.  Once you rice it it will keep in your fridge for about 5 days, but it freezes very well, and thaws very quickly once you get it into a hot pan. So it is FANTASTIC to be used for meal prep, personally I usually have a gallon bag of riced cauliflower in my freezer pretty much at all times. 

In terms of buffalo wing sauces, I know some people like to make their own, and I do too, but there are two brands you can buy at the store that I LOVE to use. One is Tessemae’s and the other is Brownwood Farms Slatherin’ Wing sauce. Brownwood farms is my favorite, the flavor is AMAZING, the ingredients are super simple (so are Tessemae’s), and this is made in Michigan. So to my out of state readers this may be harder to find, but if you find it- I highly recommend it. I found mine at my local Whole Foods, but I have seen this at markets, and fairs also. 

Ok so back to cauliflower!!!  Cauliflower is very obviously white.  And many times people think it has little nutritional value due to its bland color, that however, is NOT the case.  Cauliflower is a GREAT source of Vitamin C, additionally it is also a good source of Vitamin B6, Calcium, Magnesium, and Iron.  In fact 1 cup of chopped/riced cauliflower is 85% of your daily needs for Vitamin C – which is clutch – so ditch your processed OJ, and eat some dang cauliflower!

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