Published · Modified · by Alexis Joseph, MS, RD · 102 Comments
Jump to Recipe·4.8 from 36 reviews
Healthy Buffalo Cauliflower Dip is creamy, decadent, and amazing for parties! You'd never guess it was dairy free and packed with protein.
I originally published this dip recipe in 2016. Jeff said, "Mmmmm. Good job, boo! Just don't tell people it's vegan. Or what's in it." No one is dying to know there's legumes hiding in the shadows, I get it.
Remember my vegan queso? You'll want to dip chips and celery and carrots and fingers and toes in this too, I promise!
Key Ingredients
- Raw cashews: For that creamy, velvetty richness we all know and love.
- Cauliflower: I steam a bag from frozen, making the prep a breeze. Cauliflower adds a wonderful thick texture here.
- Chickpeas: Another textural sub for chicken in classic buffalo dip, chickpeas also add a hefty punch of fiber and plant protein. White beans would also work.
- Hot sauce: I used Frank's red hot because is there really any other? Flavor town! Stick with a milk one versus tabasco or anything super strong or the dip will be crazy spicy.
- Lemon juice: another bright acidic kick.
- Nutritional yeast: This adds that quintessential cheezy flavor. You can find nooch at Kroger, Whole Foods, Amazon, etc.
- Spices: garlic and onion for good measure.
How to make healthy buffalo dip
The ingredient list is pretty simple, so let's talk execution. Three steps and BOOM, we're dipping.
- Soak your cashews. Even just 10 minutes in hot water will do in a pinch!
- Steam the cauliflower. The microwave works great.
- Blend cashews, cauliflower, hot sauce, water, lemon and spices in the food processor until smooth. Done!
Storage
Since there's a hefty amount of hot sauce in here, this dip will last up to a week in the fridge. I haven't tried freezing it!
To reheat, simply nuke a portion in the microwave or warm it in the oven.
How to serve this for a party
You can serve this dip hot from the oven or cold out of the fridge, but I love it most warm. You could also keep it warm in a slow cooker for a gathering! You can easily double the recipe, too.
More party appetizers
- Easy Vegan Queso
- Baked Pumpkin Hummus Dip with Goat Cheese
- Basil Hummus Stuffed Mushrooms
- Sweet Potato Goat Cheese Bites
- Baked Kale and Artichoke Dip
The second people learn something is vegan, they automatically think it'll taste like socks. Let their innocent tastebuds relish in the sheer cheezy, buffalo-y glory that is this dip without knowing it's packed with good-for-you ingredients and all the flavor on planet earth.
Laugh your evil laugh in the background as your guests gather around the TV shoveling cauliflower, chickpeas, and cashews down their traps thinking it's cheez whiz.
Healthy buffalo dip HEAVEN.
Healthy Vegan Buffalo Cauliflower Dip Recipe
5 Stars4 Stars3 Stars2 Stars1 Star4.8 from 36 reviews
- Author: Alexis Joseph
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 mins
- Yield: 9-12 servings 1x
- Category: Side Dishes
- Method: Oven
- Cuisine: American
- Diet: Vegan
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Description
This addictive Vegan Buffalo Cauliflower Dip is super creamy, decadent, and secretly healthy. You'd never guess it was vegan, gluten-free, and packed with protein. Make it for the big game or as an appetizer for your next dinner party.
Ingredients
UnitsScale
- 1-12oz bag frozen cauliflower florets, steamed according to package directions
- 1 cup raw cashews, soaked and drained
- 1-15oz can chickpeas, drained and rinsed
- ¾ cup original Frank’s Red Hot sauce
- ½ cup water
- ½ tbsp lemon juice
- 2 tbsp nutritional yeast
- ½ tsp onion powder
- ½ tsp garlic powder
Instructions
- Place cashews in a bowl of warm water for at least 30 minutes or overnight.
- Preheat oven to 375F. Spray an 8x8in baking dish with cooking spray.
- Add to the bowl of a large food processor the steamed cauliflower, cashews, chickpeas, hot sauce, water, lemon juice, nutritional yeast, onion powder, and garlic powder. Process until the mixture is smooth and creamy, which will take several minutes. Scrape down the bowl as needed.
- Transfer dip to baking dish. Cover with foil and bake for 20 minutes. Remove foil, turn the oven to broil, (keep the oven open) and cook for 5 minutes longer. Serve with chips or veggies for dipping. I like it hot or cold! Dip will last at least a week in the fridge.
Recipe by Alexis Joseph of Hummusapien™. Photos byEat Love Eats.
About Alexis Joseph, MS, RD
Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!
Reader Interactions
Joy Gerardi says
Hi! Thank you so much for this recipe! I just got an almost identical, based on ingredients, dip from my local co-op. I will make this as soon as possible, as I ate the entire thing by myself before the game! LOL. You rock!
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Alexis Joseph says
Yayyy so glad, Joy! Thanks a ton for the thoughtful review, it means so much.
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Megan T says
Made it AS WRITTEN! And it’s incredible! Loaded with flavor and delightfully creamy with a slightly crusty top (thanks to the short broil)! Another winner - Thanks, Alexis!
Alexis Joseph says
Love that! Such a fun recipe 🙂 Thanks, Megan!
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Megan says
Wow, this is really good! I don't miss the chicken in it.
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Alexis Joseph says
Amazing, thanks Megan!!
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BikeWalkBakeBarb says
I didn't have Frank's on hand and used a combo of sriracha and a super-duper hot ghost pepper/Trinidad scorpion/peri peri pepper sauce we had on hand, adding just a teaspoon at a time to check the heat outcome. Definitely didn't need a full 1/2 cup of those items to get it up to the heat level we wanted and I was glad I started cautiously.
Sadly, not a hit with my taste-testing and Trader Joe's vegan-buffalo-dip-loving husband. He said it tasted up front like a cross between hummus and peanut butter, which makes sense given the ingredients.
To try to get past that I added about a teaspoon of salt, doubled the onion powder and garlic powder; I also used 2 T. of lime juice in place of the 1/2 T. lemon juice and added a tablespoon of cilantro because another recipe for a vegan buffalo dip called for fresh cilantro and lime juice and that sounded good. That helped a bit but it's still sort of "hot but bland", when everything I added or changed should have brought flavors up.
If I try this again I'll base it in just the cauliflower without the cashews and garbanzos and try that first. I'll also use Frank's. Maybe there are secret flavor ingredients that add more to the overall flavor profile.
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Alexis Joseph says
Hey Barb, thanks for your comment! Changing up the hot sauce/liquid ratios will change the outcome of the recipe. Sriracha tastes very different from Frank's and I would not recommend it here; it doesn't have that token buffalo, not overly spicy flavor (this is why I specifically call for Frank's in the ingredients). It sounds like you made a bunch of changes to the recipe which will change the flavor. I'd recommend trying the recipe as written since that's the only way I can verify it's tasty!
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Sarah G says
Love this recipe. A friend shared with us years ago and it’s a good too! Always yummy! Recently just started making it with black beans and Cholula instead of red hot, tastes just as great!!
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Mariella says
Why cook in the oven??? All ingredients are already cooked
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Alexis Joseph says
Because it's yummy hot but if you don't want to bake, that's cool too!
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Emily says
"Serves 12"
Me: *3/4 deep in 2 days just from snacking* Oh?Reply
Alexis Joseph says
hahaha amazing!!
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Chris says
Hubby approved!! Cant tell its healthy!
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Sarah says
Made this last night and it was absolutely delicious!
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Alexis says
Yayyy so glad, thanks Sarah!!
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Brooke says
Made this dip for a March Madness game and wow did it exceed my expectations! This dip was delicious and addicting. Everyone loved it (meat eaters included). I only used 1/2 cup Franks Red Hot Sauce to lighten the spice and it was perfect for us.
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Pam says
Better than I could have imagined!!! Can't seem to leave it alone I keep walking back into the kitchen for another taste. Absolutely so delicious that I had to come back online and post
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Alexis Joseph says
That means so much, Pam 🙂 Thank you!
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Claudia M says
I make this almost weekly for bachelor nation viewing! It is so easy and so good! Always a crowd pleaser
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Alexis Joseph says
Love love love! Thanks so much, Claudia.
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Alex says
When you say “keep the oven open” you mean literally let the door hang open for the last 5 minutes?
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Alexis Joseph says
Yep--a couple of inches is ideal. A general rule of thumb is that you leave the oven door open when broiling in an electric oven, but closed to broil in a gas oven. For most models, the best results are achieved with the door left ajar a couple of inches.
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Erin says
No better game day dip!
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Jackie says
Made this with great northern beans and 1/2 cup of tahini instead of the cashews (allergy) and it was so delicious. Thanks!
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Alexis Joseph says
I love those substitutions--great idea, Jackie! Thank you tons for taking the time to come back and let me know and leave a rating. It's so helpful!
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Krista says
I found this recipe on pinterest a couple years ago and often make it for potlucks. Loved by all, including kids and meat eaters! I also just realized that you graduated from Ohio State too! I spent most of my days at Stillman Hall, Baker West, or Burritos Noches.
And I went to Alchemy before!! Yum! Anyways, just thought I'd tell you how awesome this blog is. ?Reply
Faith says
This turned out so good! My friend and I have a tradition of making buffalo dip every time we see each other, so I’ve missed out since going vegan. Not anymore! So happy this vegan recipe exists!
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Faith says
This turned out so good! My friend and I have a tradition of making buffalo dip every time we see each other, so I’ve missed out since going vegan. Not anymore! So happy this vegan recipe exists!
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Heather says
This is delicious!! I made this tonight but subbed coconut milk for the cashews (I didn’t have any on hand) and it’s so creamy and tasty!
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Alison Nulty says
Made this last night before the Superbowl and loved it! It was delicious-will definitely make again!
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Jaime says
This was so easy to make, I didn't even need to go out and buy any unusual ingredients. I had everything already and it came out great!!
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Amy says
Can you use almonds instead of cashews?
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Alexis says
Hmmm I don’t think it would be as smooth and creamy!
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Coco says
a this is amazing!
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Louisa says
WHAT DOES A BEAN MEAN?? ????
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