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Plant Based Buffalo Bowls

Plant Based Buffalo Bowls

CUISINE

American

PREP

45 minutes

COOK

1 hour

SERVINGS

6 Servings

Ingredients:

  • 1 ⅓ cup hot pepper sauce (suggested Frank’s RedHot
  • 1/2 cup cold unsalted butter or alternative 
  • 3 tablespoon white vinegar 
  • ¾ teaspoon worcestershire sauce 
  • ½ teaspoon cayenne pepper 
  • ½ teaspoon garlic powder
  • 4 tablespoons honey
  • 1 heads of cauliflower
  • 2 large chicken breasts (optional)
  • 1 cup milk 
  • 1 teaspoon salt 
  • 1 teaspoon pepper 
  • 1 teaspoon garlic powder 
  • 1 teaspoon onion powder 
  • 1 teaspoon paprika
 
  • 1 ¼ cup non fat greek yogurt (suggested chobani) 
  • ¼ cup buttermilk 
  • 2 teaspoons lemon juice 
  • 2 teaspoon dijon mustard 
  • 2 teaspoons garlic powder 
  • 2 ¼ teaspoons onion powder 
  • ½ teaspoon salt 
  • ½ teaspoon pepper 
  • 2 tablespoons dried parsley 
  • 1 tablespoon fresh chives, minced 
  • 1 tablespoon fresh dill, minced
 
  • Greens
  • Buffalo cauliflower (& chicken if desired) 
  • Roasted chickpeas 
  • Shredded carrots 
  • Shredded cabbage 
  • Greek yogurt ranch
  • Optional Topping Ideas: Bacon, Avocado, Blue Cheese, Quinoa or Rice
 

Directions:

  1. Preheat oven to 400F 
  2. On a baking sheet put desired amount of chickpeas and coat lightly with oil and season with salt and pepper to taste 
  3. Bake chickpeas until crispy (about 35 minutes) 
  4. Cut cauliflower into the individual florets (if using chicken, cube the chicken) 
  5. To prep the cauliflower (or chicken), in a large bowl combine salt, pepper, garlic powder, onion powder and milk
  6. Once mixed together, add in cauliflower and fully coat in milk mixture 
  7. Place drained cauliflower onto a baking sheet and cook for 10 minutes (5 minutes for chicken)
  8. While cauliflower is cooking combine all ingredients for buffalo sauce in a pot and put over medium heat 
  9. Whisk all the ingredients together and then let sauce come to a simmer 
  10. Once the sauce reaches a simmer, take off heat and whisk again 
  11. Take cauliflower out of the oven and coat in buffalo sauce 
  12. Once coated, bake another 10 minutes (5 minutes for chicken) 
  13. While the second bake is happening, combine all ingredients for ranch in a blender and blend until fully combined (about a minute) or whisk thoroughly. 
  14. Once cauliflower is softened but does not break apart when poked with a fork (and chicken has an internal temperature of 165F) take out of the oven and build your bowl! 
  15. Suggested bowl: use the greens as the base of your bowl then add roasted chickpeas, shredded cabbage, shredded carrots, bacon, and buffalo cauliflower. Drizzle bowl with homemade ranch and excess buffalo sauce for extra heat  
  16. Enjoy :) 
    1. All components of this recipe can be made a day in advance and stored in an airtight container in the fridge until ready to use 
    2. If cauliflower is baked ahead of time I suggest warming it before serving in the bowls 

Tools:

The following items are items that I personally use and recommend to make this recipe.
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How to Make a Plant Based Buffalo Bowl:

The thing I love the most about using buffalo sauce as the main flavor in these plant based buffalo bowls is that it satisfies everyone, whether they shy away from spicy foods or search for it, buffalo flavored dishes will make everyone happy.

This is especially true in a dish like plant based buffalo bowls where individuals get to costume make their bowls, meaning extra hot buffalo sauce can be added to increase the heat level or extra cooling ranch or fatty avocado can be added to cut the heat. What I love the most about the dish as a whole is the amount of different textures that come into play. There is starchiness from the quinoa or carb of choice, crunchiness from the shredded vegetables and roasted chickpeas, creaminess from the ranch, and melt in your mouth cauliflower that is coated in a sticky, delicious, buffalo sauce. These bowls are the perfect dish for a dinner party because it is a fun way for everyone involved in the cooking process by allowing guests to build their own bowls. From the fresh vegetables to the salty chickpeas to the mild hot sauce, you are sure to impress anyone these bowls are served to. 

Plant Based Buffalo Bowl Variations

Not only is this dish delicious but it is a plant based meal that does not leave people missing meat as the center of the dish. In today’s society, a main goal is to “hide vegetables” within a dish to get children and adults more inclined to eat them and this dish does that perfectly. By coating cauliflower with the familiar flavor of buffalo sauce, it does not matter that a vegetable is taking the place of chicken because the desired flavor is achieved. With that being said, having meat as a center for a dish is important to many people and that should be acknowledged. Using this same recipe but doing half buffalo cauliflower and half buffalo chicken is a fabulous way to make the meal meat based without losing the added vegetable. Buffalo bowls are so delicious and versatile so it is guaranteed to become a staple in your household.   

 

Nutrition Facts and Tips for Plant Based Buffalo Bowls

*protein packed from chicken chickpeas, avocados, bacon and greek yogurt* 

*variety of vegetables to get numerous types of vitamins and minerals* 

*everything can be made ahead of time and stores well* 

*both sauces (buffalo and ranch) can be bought instead of made* 

Cauliflower:

    • High in vitamin C but also contains a wide range of important vitamins and minerals
    • Good source of folate which helps convert carbohydrates into energy, make red & white bloods and produce DNA & RNA 
      • important to have adequate amounts during times of rapid growth like pregnancy 
    • Fat and cholesterol free
    • Low in calories and carbohydrates 
    • Good source of fiber 

Quinoa:

      • Great source of plant based protein and fiber 
        • 8 grams of complete protein
          • Difficult to find in a plant based protein
        • 5 grams fiber
      • Whole grain

How to use the buffalo bowl leftovers throughout the week in new and creative ways

Simple Snack 

  • Carrots 
  • Cucumbers 
  • Buffalo cauliflower 
  • Ranch for dipping 

Breakfast Burritos 

  • Leftover quinoa or eggs 
  • cabbage 
  • Buffalo cauliflower 
  • Bacon 
  • Cheese  
  • Leftover ranch for dipping 

Spinach Salad 

  • Pepitas 
  • Spinach 
  • Carrots 
  • Cucumbers 
  • Roasted chickpeas
  • Buffalo cauliflower
  • Quinoa 
  • Avocado ranch (blend avocados into leftover ranch) 

Looking for other healthy buffalo flavored recipes, try:

Buffalo Chicken Spaghetti Squash

Buffalo Chicken Sweet Potato

Recipe Development: Jane Daum Dietetics Student

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