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.
Print
Healthy Vegan Buffalo Cauliflower Dip Recipe
- 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
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
- 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 by Eat Love Eats.
Alexis says
I’m sorry but I don’t know how to make it without cashews—maybe a dairy free cream cheese?
Samantha Meiklejohn says
Arghhh!!! I get so disheartened when I see recipes that make me sing!!!! Then I see cashews in the ingredients list and I break down to a heap..... god damn tree-nut allergy!!! Any recommendations for a substitute instead of nuts? Please? Pretty please....
Cheryl says
I made it the night before and kept in the fridge covered. Baked the next afternoon (left on counter for about an hour and added a few minutes to the cooking time) and got many compliments and asking for the recipe so thank you for sharing!
Cheryl says
I can't wait to make this! Can you prepare everything the day before and put in the fridge until you are ready to bake?
Alexis says
I’ve never done that so I’m not sure, sorry!! I think it will work just fine 🙂
Mer G says
How much fresh cauliflower would one use?
Helaine says
Made this for tailgating before a spring training game and it was delicious!! Even the meat eaters were asking for the recipe. Thank you for sharing.
Alexis says
The ultimate compliment!! Thanks Helaine 🙂
Helaine says
Made this for tailgating before a spring training game and it was delicious!! Even the meat eaters were asking for the recipe. Thank you for sharing.
Alexis says
Hmmm sorry you didn’t love it! It is a creamy buffalo dip so my intention was to be heavy on the hot sauce. Feel free to use this recipe as a guide and adjust to your tastes!
Judy says
I love hot hot but unfortunately the Frank’s takes over everything so that all this ends up being is a creamy hot dip. there’s really not much else going on as far as flavor- no depth, no subtlety, just Frank’s hot sauce dip ... I should’ve known to temper the hot sauce and then add later but I had it all at once ...
Alexis says
Hmmm sorry you didn’t love it! It is a creamy buffalo dip so my intention was to be heavy on the hot sauce. Feel free to use this recipe as a guide and adjust to your tastes!
Kelly says
THIS DIP IS AMAZING. Thank you so much I have made this multiple times. I usually add a bit more sauce to make it more spicy. I used to eat unhealthy buffalo chicken dip but now recently going vegan this tastes exactly the same and I am so happy
Alexis says
Yayyyy!! So glad to hear that! Thank you!
Kelly says
THIS DIP IS AMAZING. Thank you so much I have made this multiple times. I usually add a bit more sauce to make it more spicy. I used to eat unhealthy buffalo chicken dip but now recently going vegan this tastes exactly the same and I am so happy
Jess says
I just made this for a pot luck at work and it IS FANTASTIC! I'm a new vegan and my husband makes cheesy buffalo chicken dip every year for special events and this will be my replacement! It is so yummy! And way less calories! Thank you so much for this recipe!
Alexis says
You made my night! Thanks so much for letting me know 🙂
Mickey says
Made this today, cannot believe how great it tastes!!
Alexis says
It tastes good without being baked but I like it best baked!
Alexis says
I’m so so glad!!
Joanne says
Great recipe delicious!
Alexis says
Thanks so much for reporting back! Thrilled you enjoyed it.
Molly says
Does it have to be baked?
Dave says
I was thinking about adding some drained fresh salsa to this.
Liz says
I just tested this dish for a family get-together that includes several vegans. IT IS FANTASTIC! Admittedly, I was skeptical when I saw ingredients that I had never tried before (i.e. nutritional yeast), however it had a light, and creamy texture that had all of the right taste notes. Thanks for sharing such a yummy option.
Christa says
We're newly vegan and I want to try this recipe. I have two 12oz. bags of green giant RICED cauliflower in my freezer. Do you think that could work fine in place of the frozen florets?
Alexis says
Any hot sauce should work just fine! Not sure it would work with fresh cauliflower. When it's steamed it's softer and gives a better texture.
Anna says
I’m not sure we have frank sauce in Australia? What can I substitute with?
And does it work with fresh cauliflower?
Brooke says
Hey there,
I just wanted to clarify — do you recommend using the Original Frank’s Red hot sauce or the Frank’s buffalo hot sauce?
Thanks!
Alexis says
Original 🙂
Brooke says
Hey there,
I just wanted to clarify — do you recommend using the Original Frank’s Red hot sauce or the Frank’s buffalo hot sauce?
Thanks!
Alexis says
Original 🙂
Ellen Lederman says
Loved this! So satisfying. Made it with orange cauliflower. used just a little less hot sauce in it and thought it was plenty hot. I did make it a little differently in that I roasted the cauliflower first and then put everything into the food processor and voila. What are the little green leaves you garnished it with? Cilantro?
Many thanks for such a healthy tasty recipe.
Ellen Lederman says
Loved this! So satisfying. Made it with orange cauliflower. used just a little less hot sauce in it and thought it was plenty hot. I did make it a little differently in that I roasted the cauliflower first and then put everything into the food processor and voila. What are the little green leaves you garnished it with? Cilantro?
Many thanks for such a healthy tasty recipe.
Krista says
This is delicious !! It is going to be my lunch this week. Thanks for the recipe.
Jill says
Made this and loved it! I only had about half the Frank’s Red Hot sauce so I added some hot sauce and a can of green chile's and it still turned out great. It was good hot and cold the next day. I actually think this would be great in a 7 layer dip recipe or even tweaked slightly for vegan veggie cream cheese. Awesome recipe!
Sarah says
This totally satisfied my snacky junk food craving after working out. Thank you!
Shelley Sheerin says
What will the cashews add to this -we have a severe tree nut allergy at our house, so the cashews are out. I will probably make this and just leave them out - but wonder what it adds to the dish, other than nutrients?
Alexis says
It adds creaminess to the texture. Could you try sunflower seeds instead?
Rosey says
Omg! Amazing! I have been veg for 16 years and buffalo chicken dip did not become a thing until after I Was already veg so I have never had it. Until now! This was truly delicious and I am a huge fan!! This will be my new party dip! I also thought of possibly pulsing the cauliflower into the dip to give it a little more texture?! Will try that next time! Mad props to you for this amazing recipe!!
Kathy says
Any idea of calorie count
Esther Paine says
I LOVE this recipe- it is definitely addicting! Do you think I could mix everything up, keep it in the fridge for a day, and bake it right before using? I want to make it the day after thanksgiving!
Jo Peters says
I made an un-healthy un-vegan version of this dip many times in the past. Considering this recipe has less than 25% of the calories (I checked), I can't believe how delicious and comparable it is! It is just as creamy and spicy, and deliciously guilt-free with celery sticks.
Alexis says
You have no idea how happy this makes me! So happy you found this recipe 🙂
Jessica Carbon says
Hello!!!!
I would like to ask - is there a nut-free version of this? I'm vegan and I want to bring this to a gathering soon but I have a friend who has a nut allergy. Can I substitute this with something else or leave out the cashews? Will the texture be altered horrifically if I leave out the cashews?
Thanks!
Stefanie Shaffer says
Meant to comment here!
Shirley says
I've a challenge for you based on this recipe, Alexis. Think you can whip up a vegan "ranch dip" that can be served with the buffalo dip?
Alexis says
Hahah I'm on it!
Shirley says
Thanks for this one, Alexis! We made this as soon as we saw your post - and guiltily, we were eating the dip with spoons straight from the dish! Yummy!!!!!
Alexis says
Awesome! I was totally with you on eating it with a spoon 🙂
Stefanie Shaffer says
I would like this suggestion also!
Maryea {happy healthy mama} says
Looove this Alexis! Super smart and so tricky. 🙂
Maryea {happy healthy mama} says
Looove this Alexis! Super smart and so tricky. 🙂
Alexis says
Thanks lady!! I think it would be kiddo-approved, as long as they like hot sauce 🙂
Alexis says
Thanks for catching that! Foil should be removed 🙂
Nicole Concours says
"Turn the oven to broil (keep the oven open) and cook for 5 minutes longer."
Hi there. Broil with the foil still on? Or removed?
Cheers,
Nicole
Lauren @ The Bikini Experiment says
What a great dip! Love cauliflower anything.
annie says
Um, YUM! I love buffalo flavored things and much as the next person -- but I don't like that they tend to be deep fried. Perfect way to dig into something spicy without being unhealthy.
ACKTIVE LIFE says
Anything with cauliflower in it these days tastes amazing to me! I am cauliflower obsessed and will eat it anyway that it is prepared. It is so damn good...and yes to bean chips...Beans beans the musical fruit...bring it on fiber!
Linda Bowling says
Can you substitute Sriracha or some other hot sauce for Franks? Can we beg Beanitos to go back to the round shape chip for black bean and pinto bean chips???!!! The triangular shape they have switched to comes all broken up now - the round shape seems to hold up to packaging and transport better.
Alexis says
Hey there! I would not recommending substituting sriracha since it's much sweeter and spicier. Perhaps another similar hot sauce and start with 1/2 cup then add to taste? I'll let Beanitos know your feedback about the round chip!
Caitlyn @SoDamnGood says
Yumm saw your snap yesterday and was hoping for a recipe today. Love me a dip where you can feed to anyone and hide the ingredients!
Alexis says
Eeeeeee it's so amazing and dreamy!!!
Sudhana says
how long do you soak the cashews for before you use them?
Alexis says
Hey there! In the directions I recommend at least 30 minutes or overnight, but in a pinch you can soak in boiling water for 10 minutes.
Kelly @ Eat the Gains says
What a genius idea! I saw this on your snap and wasn't sure what it was, but this is the best possible outcome!!