All Posts tagged cauliflower

Cauliflower Buffalo Wings

Ok folks are you ready to “shake it up” a bit with some cauliflower?!!! Sounds exciting huh! :) Seriously, this recipe is super duper simple and loved by ALL, well most anyway! :) So, everybody loves some yummy  buffalo wings and this is a super easy way to get in those veggies and provide a great side dish for any meal or appetizer for any get together, such as tailgating or other sporting events!  Prep is so easy, the kids can join in the fun :) And what a great way to get them to try cauliflower when you soak it in some Frank’s hot sauce (that’s if they like the “hot” stuff! :)) The best part, only 7 ingredients and I guarantee you have at least 5 of them in your cabinet right now!!! Enjoy!
Cauliflower Buffalo Bites

Prep time
5 mins
Cook time
20 mins
Total time
25 mins
Make these up for any party or an amazing side dish. Frank’s Buffalo Style Wing Sauce is a must for this recipe.
Author: Good Dinner Mom
Recipe type: Appetizer
Serves: 6
  • 1 large head cauliflower, cut into bite-size florets
  • Olive oil to drizzle
  • 2 teaspoons garlic powder
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • 1 tablespoon melted butter (Use coconut oil for vegan option)
  • ½ to *3/4 cup Frank’s Buffalo Wing Style hot sauce or other hot wing sauce of choice
  • Other: 1 gallon or larger size plastic bag
  • *I probably use about ⅔ cup of hot sauce and they have just enough heat.
  1. Preheat oven to 450F degrees.
  2. Place cauliflower florets into plastic bag. Drizzle olive oil over florets to barely coat.
  3. Add garlic powder, salt and pepper. Close bag and toss ingredients around so all florets are coated.
  4. Place on ungreased cookie sheet or baking pan and bake on middle rack for 15 minutes, turning florets once during baking. Check them at the 10 minute mark for desired tenderness. You don’t want them to be soggy!
  5. Remove florets from oven. Melt butter in medium glass bowl. Add hot sauce to butter. Toss cauliflower and stir to cover all florets with hot sauce.
  6. Return to oven and cook for additional 5 minutes.
  7. Serve with any dip you like, ranch dressing or Blue Cheese dip.

*** My best friend and I prepared this for our “better halves” one evening and they devoured it!!! We kept it in a few minutes longer because we liked the cauliflower just a bit softer. We also used a little more hot sauce because she could drink the bottle if you let her :) ha! but I am not that brave! So, they were a little hot for me but I bet 2/3 cup would be just perfect. We also did not add the butter and I am not sure why?? Either I was just out or we forgot but they still turned out fabulous so don’t let that stop you! They are super duper delicious with or without dipping sauce. Remember to put your dipping sauce out in a pre-measured amount to help you control portions with it! Dipping sauces can be full of sugar, however blue cheese and ranch are very low carb. Though low carb, they are calorie dense, so watch portions and try to keep around  2 tbsp or so! You don’t want to fill up on the dipping sauce, fill up on the super tasty cauliflower!!!! YUMMY! We also had a little left over and it re-heated well for the week!


“Mock” Garlic Mashed Potatoes (cauliflower mashed potatoes)

Soooo, how many of you all are meat and potatoes folks! :) Well, my husband and father sure are!!! However, this Christmas they were in for a treat for a MUCH healthier option!!! It has the same texture and looks JUST like mashed potatoes for a fraction of the carbs! They are sooo delicious!!! My mom has lost 12 lbs over the past 6-8 weeks thru carb redution and managed to maintain her loss thru the holidays this year! Potatoes are one of her weaknesses as well, but with this side dish to replace the traditional high carb mashed potatoes, she was set! If you are thinking, “no way, I hate cauliflower!” PLEASE just give it a try! The added cream cheese and butter makes it delicious and I think you will be suprised what a hit they are for the whole family (even kids)!


  • 1 medium head cauliflower
  • 1 tablespoon cream cheese, softened
  • 1/4 cup grated Parmesan
  • 1/2 teaspoon minced garlic
  • 1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 teaspoon chopped fresh or dry chives, for garnish
  • 3 tablespoons unsalted butter


Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Per Serving: Calories: 149; Total Fat: 11.5 grams; Saturated Fat: 7 grams; Protein: 5 grams; Total carbohydrates: 8 grams; Sugar: 4 gramsl; Fiber: 4 grams; Cholesterol: 31 milligrams; Sodium: 170 milligrams

“Mock” Garlic Mashed Potatoes
Recipe courtesy George Stella
Show: Low Carb and Lovin’ ItEpisode: Low Carb Comfort Foods
Recipe categories: Cream Cheese, Cauliflower more

Read more at:

Tips: If you want to make more feel free to double the amount of cauliflower. I used a little more cream cheese than called for, and once actually forgot to put the butter in and they are still super yummy. As far as the cream cheese, do it to your taste! I did not use the garlic b/c folks in my fam, aren’t huge garlic fans, but I am sure it adds delicious flavor, however they were GREAT without it. I also didn’t have garnish at home, so we left that off too! Basically if you have the cauliflower, parmesan, and cream cheese you can make something pretty tasty!!! Super simple! I don’t have an immersion blender so I just used a food processor and that worked great. I also pureed my cauliflower and then dumped out in a separate bowl to mix the remaining ingredients. If you don’t eat them immediately they are GREAT warmed up as well! I also chose to use salt over chicken broth and it turned out great, so just use what is most convenient for you based on products you already have from home! :) Hope you enjoy as much as I do!


Recipe Review- Shepherd’s Pie

We are starting a recipe review :) All of the recipes are “low carb” and excellent choices for our friends with diabetes, high blood pressure, high cholesterol, arthritis, gout, acid reflux, celiac disease or gluten intolerance, etc…or just simply because they are good for you!

Shepard’s Pie

Recipe Credit: 2013

You need per person/serving. FN= Family Number

1/2 pounds of ground beef, turkey or other meat (xFN)

1/2 heads of cauliflower or 1/2-1 bag of frozen cauliflower (xFN)

1 bag of frozen mixed veggies (no corn! It’s not a veggie (it’s a starch!) per family or veggies like

carrots and peas for filling.

1/2 onion (xFN)

1 egg per every 3-4 people

Seasonings to taste (I used 1 tablespoon natural beef bouillon, and a teaspoon each of

basil, garlic, salt, pepper, oregano and a little cayenne)

1 Tablespoon of butter (xFN)

2 ounces of cream cheese (optional) (xFN- 1 package per family of 4)

Cheese to top (optional)

What to do:

1. Brown meat in large skillet and season to taste when cooked. Set aside.

2. Saute diced onion in skillet until somewhat soft (add a little butter if needed). Set aside with


3. Pour mixed veggies in the skillet to heat on low heat and in the meantime…

4. In large pot, boil several cups of water. Add cauliflower, cover, and cook until soft enough to


5. Remove the pot from the heat, pour off the water, and add butter and cream cheese to the pot.

6. Add spices and mash. (I use an immersion blender to make it really smooth)

7. Mixed veggies should be cooked by now.

8. Mix the meat, onions mixed veggies, raw egg and any additional seasonings and put in

bottom of a baking dish. (for a family of 4, you will need a 9×13 or larger)

9. Spread mashed cauliflower mixture over it until smooth.

10. Bake at 350 for approximately 30 minutes.

11. Add cheese and bake 5 additional minutes (optional).

12. Serve warm (or reheat later as it re-heats very well!)


Review: This was awesome and my husband didn’t even know I used cauliflower instead of potatoes :) (he just kept saying this feels healthy haha). Do not use “low fat” dairy products. When they take fat out of things, they put something else in to add taste and it is usually carbs which then break down into sugar. Use the regular stuff. Use REAL butter, no margarine! I used a hand mixer to make cauliflower potatoes. This freezes and reheats very well so consider making 2-3 dishes and freezing for those crazy days/ weeks you don’t have time to cook. I made this on the weekend and then ate the next Thursday!