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⏱ 50 min total

Cauliflower Buffalo Bake

Name: Cauliflower Buffalo Bake
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¼ head large Cauliflower; ¾ tbsp Heavy whipping cream; ¼ tbsp Butter; 1 oz Blue cheese; 1 tbsp Frank's RedHot Buffalo Wing Sauce; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 268 g · 7 ingredients

Calories

222

11%
of a 2,000 cal day

Protein
10g
18% of calories
Carbs
12g
20% of calories
Fat
16g
62% of calories

Portion

At a glance

One serving of Cauliflower Buffalo Bake (268 g) has 222 calories, with 10 g of protein, 12 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (21% DV), Vitamin A (20% DV) and Vitamin C (113% DV). Keep an eye on sodium and saturated fat, which provide 36% and 50% of the daily value.

Per 100 g

83cal

low energy density

Protein per 100 cal

4.7g

Net carbs

carbs minus fiber

Fiber

4.2g

4.5 g sugar

High in

20%+ of the daily value

Protein21%
Vitamin A20%
Vitamin C113%
Vitamin K28%
Vitamin B633%
Folate (B9)33%

Good source of

10–19% of the daily value

Dietary fiber15%
Riboflavin (B2)19%
Vitamin B1216%
Choline18%
Iron12%
Potassium16%

Watch

20%+ of the daily value

Sodium36%
Saturated fat50%

Ingredients

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

¼ head large Cauliflower
¾ tbsp Heavy whipping cream
¼ tbsp Butter
1 oz Blue cheese
🥄
1 tbsp Frank's RedHot Buffalo Wing Sauce
🥄
¼ dash Salt
¼ dash Black pepper

Directions

Prep 10 minCook 40 min

1
Preheat oven to 350 degrees F.
2
Microwave flowerets, cream, and butter for 10 minutes in a microwave safe bowl. Stir and microwave for another 6 minutes Add hot sauce and fold until flowerets are evenly coated.
3
Purée in a processor 4 ounces of blue cheese.
4
Spread the purée in an 8x8" dish, top with cauliflower and bake for about 20 minutes. Enjoy!

Vitamins & minerals

Amounts for 1 serving (268 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	181 μg	20%
Vitamin C	101 mg	113%
Vitamin D	0.3 μg	2%
Vitamin E	0.4 mg	3%
Vitamin K	34 μg	28%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.2 mg	19%
Niacin	1 mg	9%
Vitamin B6	0.4 mg	33%
Folate (B9)	130 μg	33%
Vitamin B12	0.4 μg	16%
Pantothenic acid	2 mg	38%
Choline	100 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	204 mg	20%
Iron	1 mg	12%
Potassium	745 mg	16%
Magnesium	39 mg	9%
Phosphorus	210 mg	30%
Zinc	1 mg	12%
Copper	0.1 mg	9%
Manganese	0.3 mg	14%
Selenium	5 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	35 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	124 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 222 calories

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

42min
Walking (3.5 mph)
27min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Cauliflower Buffalo Bake?

One serving of Cauliflower Buffalo Bake (1 serving) has 222 calories, which works out to 83 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Cauliflower Buffalo Bake high in protein?

It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 18% 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 Cauliflower Buffalo Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower Buffalo Bake?

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

How much sugar is in Cauliflower Buffalo Bake?

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.

Nutrition Facts

Serving size1 serving (268 g)

Calories222

% Daily Value*

Total fat 16g	20%
Saturated fat 10g	50%
Trans fat 0.1g
Cholesterol 44mg	15%
Sodium 831mg	36%
Total carbohydrate 12g	4%
Dietary fiber 4.2g	15%
Total sugars 4.5g
Protein 10g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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