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Buffalo Cauliflower Quinoa Balls⏱ 50 min total
Recipes

Buffalo Cauliflower Quinoa Balls

Per 1 serving · 261 g · 11 ingredients

Calories
422
21%
of a 2,000 cal day
  • Protein
    12g
    11% of calories
  • Carbs
    53g
    49% of calories
  • Fat
    19g
    40% of calories
Portion

At a glance

One serving of Buffalo Cauliflower Quinoa Balls (261 g) has 422 calories, with 12 g of protein, 53 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (25% DV), dietary fiber (27% DV) and Vitamin C (103% DV). Keep an eye on sodium and saturated fat, which provide 42% and 43% of the daily value.

Per 100 g
161cal
medium energy density
Protein per 100 cal
2.9g
Net carbs
45g
carbs minus fiber
Fiber
7.6g
4.5 g sugar

High in

20%+ of the daily value

  • Protein25%
  • Dietary fiber27%
  • Vitamin C103%
  • Vitamin K25%
  • Thiamine35%
  • Riboflavin (B2)24%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Vitamin E16%
  • Niacin19%
  • Choline19%
  • Calcium10%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium42%
  • Saturated fat43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min
  1. 1

    Rinse the quinoa, then cook according to package directions. Fluff with a fork and let cool slightly.

  2. 2

    Set a steamer basket over a pot with 1 inch of simmering water. Add the cauliflower florets, cover, and steam until just tender, 6–8 minutes. Drain well.

  3. 3

    Melt the butter in a small saucepan over low heat. Stir in the hot sauce, garlic powder, and chili powder until smooth. Remove from heat and set aside.

  4. 4

    Add the steamed cauliflower and garlic cloves to a food processor and pulse in short bursts until finely chopped but not pureed. Transfer to a large mixing bowl.

  5. 5

    To the bowl, add the cooked quinoa, breadcrumbs, oregano, and flour. Pour in about half of the buffalo sauce and mix until evenly combined. Chill 10–15 minutes to firm up.

  6. 6

    Preheat the oven to 375°F. Line a rimmed baking sheet with parchment or lightly oil it.

  7. 7

    Scoop and roll golf ball–sized portions of the mixture. Heat a thin layer of olive oil in a skillet over medium heat and pan-sear, turning until golden on all sides, 5–7 minutes.

  8. 8

    Transfer the seared balls to the prepared baking sheet. Brush or drizzle with the remaining buffalo sauce to lightly coat without soaking.

  9. 9

    Bake at 375°F until set and heated through, about 15 minutes. Rest 2–3 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (261 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A110 μg
12%
Vitamin C93 mg
103%
Vitamin D0.2 μg
1%
Vitamin E2 mg
16%
Vitamin K30 μg
25%
Thiamine0.4 mg
35%
Riboflavin (B2)0.3 mg
24%
Niacin3 mg
19%
Vitamin B61 mg
46%
Folate (B9)188 μg
47%
Vitamin B120.1 μg
4%
Pantothenic acid1 mg
30%
Choline103 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium105 mg
10%
Iron4 mg
50%
Potassium801 mg
17%
Magnesium121 mg
29%
Phosphorus313 mg
45%
Zinc2 mg
19%
Copper0.4 mg
41%
Manganese1 mg
61%
Selenium11 μg
21%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene15 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene152 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine0.5 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0.1 μg—
Lysine1 g—
Maltose0.4 g—
Methionine0.2 g—
Monounsaturated fats6 g—
Phenylalanine0.5 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol95 μg—
Serine0.5 g—
Starch35 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 60.3 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 422 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 80min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

How many calories are in Buffalo Cauliflower Quinoa Balls?

One serving of Buffalo Cauliflower Quinoa Balls (1 serving) has 422 calories, which works out to 161 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Buffalo Cauliflower Quinoa Balls high in protein?

It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Buffalo Cauliflower Quinoa Balls keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Buffalo Cauliflower Quinoa Balls?

977 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Buffalo Cauliflower Quinoa Balls?

4.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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