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+ servings

Meal Prep Buffalo Cauliflower Salads

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 3 meals


For the cauliflower

  • parchment paper or cooking spray
  • 1/2 cup milk of your choice
  • 1/4 cup water
  • 3/4 cup all-purpose flour sub gluten free all purpose
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1 head cauliflower chopped into florets
  • 2 TBSP butter sub coconut oil
  • 1/3 cup hot sauce sub sriracha

For the salad

  • 5 cups spinach chopped
  • 1 cucumber chopped into half moons
  • 1/2 red onion chopped, sub red cabbage
  • 3 carrot chopped
  • 3 green onion chopped, white ends included

For the yogurt ranch

  • 1 single serving yogurt of your choice plain
  • 1 TBSP lemon juice sub apple cider vinegar
  • 1 tsp dried dill
  • 1 tsp dried parsely
  • 1 tsp onion powder
  • t tsp garlic powder
  • 1 TBSP green onion chopped small
  • salt and pepper to taste


  • Preheat your oven to 425 F and prepare a baking sheet with parchment paper or cooking spray. (NOTE: You bake the cauliflower two separate times!)
  • In a measuring glass, mix the milk, water, flour, onion powder, paprika and salt. Add the cauliflower to a bowl and pour the mixture on top. Toss well with a spoon or spatula. Using tongs, place the cauliflower on the baking sheet (Try to give the pieces as much room as possible). Bake for 20 minutes, no flipping necessary. Clean out the bowl and dry it, since you're going to use it again!
  • Meanwhile, add the butter and hot sauce to a small pot on the stove and stir to combine. You can also do this step in the microwave. Set aside.
  • While the cauliflower bakes, you can prepare your salad ingredients and dressing if using!
  • Remove the cauliflower from the sheet pan and add it to the big bowl you used earlier (make sure it's dry and clean!). Add the hot sauce and butter mixture and toss well to coat the cauliflower. Add it back to the baking sheet (using tongs) and bake for another 15 minutes.
  • Let the cauliflower cool completely before assembling the salads. Keep the dressing on the side until you're ready to eat!