⏱ 45 min totalBuffalo Cauliflower Tacos with Creamy Avocado Sauce
Per 1 serving · 428 g · 14 ingredients
of a 2,000 cal day
- Protein15g13% of calories
- Carbs70g59% of calories
- Fat15g28% of calories
At a glance
One serving of Buffalo Cauliflower Tacos with Creamy Avocado Sauce (428 g) has 451 calories, with 15 g of protein, 70 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (30% DV), dietary fiber (42% DV) and Vitamin C (121% DV). Keep an eye on sodium, which provides 78% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber42%
- Vitamin C121%
- Vitamin K61%
- Thiamine54%
- Riboflavin (B2)33%
Good source of
10–19% of the daily value
- Vitamin E11%
- Vitamin B1216%
- Choline16%
Watch
20%+ of the daily value
- Sodium78%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Whole wheat flour- ¼ cup 2% milk
- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Garlic powder
1 cup chopped, Cauliflower
3 tbsp Hot sauce
¼ fruit Avocado
¼ clove Garlic
¾ tbsp Sour cream- 🥄¾ tbsp Water
¾ cup, shredded Cabbage
½ tbsp Cilantro
2 tortilla, small Flour tortillas
Directions
- 1
Preheat the oven to 450°F.
- 2
In a bowl, whisk together the flour, milk, salt, pepper, and garlic powder. Dip the cauliflower pieces into the batter, allowing excess to drip off, and place them on a parchment-lined baking sheet. Bake on the upper rack for 15-20 minutes until lightly crisped and browned.
- 3
Gently toss the baked cauliflower in a bowl with the hot sauce. Return to the baking sheet and bake for another 5-10 minutes.
- 4
In a food processor or blender, blend the avocados, garlic, sour cream, and water until smooth to make the avocado sauce.
- 5
Toss the shredded cabbage with some of the avocado crema until creamy.
- 6
Assemble the tacos by filling each tortilla with the slaw, cauliflower, a drizzle of avocado sauce, and a sprinkle of cilantro.
Vitamins & minerals
Amounts for 1 serving (428 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 109 mg | 121% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 73 μg | 61% |
| Thiamine | 1 mg | 54% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 219 μg | 55% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 87 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 228 mg | 23% |
| Iron | 4 mg | 52% |
| Potassium | 1,021 mg | 22% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 382 mg | 55% |
| Zinc | 2 mg | 20% |
| Copper | 0.3 mg | 38% |
| Manganese | 2 mg | 80% |
| Selenium | 37 μg | 66% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 32 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 119 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 27 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 45 μg | — |
| Serine | 1 g | — |
| Starch | 44 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 451 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Buffalo Cauliflower Tacos with Creamy Avocado Sauce?
One serving of Buffalo Cauliflower Tacos with Creamy Avocado Sauce (1 serving) has 451 calories, which works out to 105 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Buffalo Cauliflower Tacos with Creamy Avocado Sauce high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 13% 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.
Is Buffalo Cauliflower Tacos with Creamy Avocado Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 59% 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 Tacos with Creamy Avocado Sauce?
1797 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Buffalo Cauliflower Tacos with Creamy Avocado Sauce?
9.8 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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