There’s more than one way to spice things up on Valentine’s Day! Today’s recipe is red-hot.

 I first made these buffalo cauliflower bites last year in an effort to eat more veggies during the winter. During the colder months, cool, crisp salads and raw veggies just don’t appeal to me the same way they do in the summer. So I started turning to warmer ways to eat my vegetables, like soup or stir-fries. In recent years, roasting veggies has gained popularity, and I am a big fan of this trend.

 The first recipes I found had a batter coating and were called “cauliflower wings.” My version is simpler and to the point. No coating, no extra steps and no cutesy name (no one at my house could ever be convinced this is a legitimate substitute for chicken wings). Just a quick and tasty way to help you get those veggie servings in.

 Be warned: these buffalo cauliflower bites pack some serious heat! That’s why you need the perfect pairing to enjoy them: milk. It’s true, when your mouth feels on fire from the spicy compound capsaicin found in chili peppers, the antidote is dairy. While water just spreads capsaicin around and intensifies the heat, milk actually dissolves the compound, washing it out of the mouth and providing relief. Check out this video if you want to know all the scientific reasons why. If blue cheese is your thing, dipping the bites in this dressing will do the trick too.

 Need another reason to eat spicy food with your sweetie? A recent study found that eating spicy food on a regular basis could help you live longer. Here’s to many more years of bliss. Happy Valentine’s Day!

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Written by a Registered Dietitian.

Buffalo Cauliflower Bites
Prep Time
5 minutes
Cook Time
20 minutes
6 servings


Half of a large head of cauliflower, cut into bite-sized pieces (or 4 cups- 1L, cauliflower florets)
1 tbsp (15 ml) oil
1 tbsp (15 ml) butter, melted
1/4 cup (60 ml) hot sauce (e.g. Frank's red hot sauce, sriracha)


  1. Preheat the oven to 400F (375C).
  2. Toss the cauliflower in oil and spread evenly on a baking sheet lined with parchment paper.
  3. Bake for 15 minutes, flip and bake for 5 minutes or until browned to your liking.
  4. While cauliflower is baking, combine the butter and hot sauce.
  5. Add the roasted cauliflower to the hot sauce mixture and toss to coat. Serve warm.