This Buffalo Cauliflower Salad with Healthy Ranch Dressing packs so many flavors and is going to make you feel amazing! Ranch dressing is a beloved classic known for its creamy, tangy flavor, but often, it’s not the most nutritious option. Our version is just as creamy and indulgent but made with raw cashews and fresh herbs for a boost of micronutrients. Once combined with the deliciously roasted cauliflower and tofu chunks in (my take on) buffalo sauce, tangy pickled onions, and crispy lettuce, it turns into a fantastic high-protein salad (31 g per serving) that will make you feel full and satisfied for hours!
Why I Love this recipe
- High-Protein Content: 31 g per serving, mostly from the tofu and nuts.
- Fiber Progressive Overload: This recipe contains 9 g of fiber per serving, which is a good starting point for reaching the minimum recommended daily intake of 25 g for women and 35 g for men. It’s actually a low-ish amount for a fully plant-based dish, making this salad ideal if you’re new to incorporating plants into your plate, as too much fiber too quickly can lead to discomfort.
- Flavorful and Satisfying: The spicy buffalo sauce, creamy ranch dressing and all the delicious veggies are so flavorful and satisfying.
Salad Ingredients
Healthy Ranch Dressing Ingredients
Ingredient Notes
- Extra Firm Tofu: High in protein and a perfect texture for baking. Substitute with tempeh for a nuttier flavor.
- Cauliflower: Low in calories, high in vitamins, and a great source of fiber. Can be replaced with broccoli for a similar nutritional profile.
- Raw Cashews: Used for the base of the ranch dressing, soaked to create a smooth, creamy texture. Packed with minerals and healthy fats.
- Hot Sauce: Opt for Valentina’s for a moderate kick, or switch to a hotter variety if preferred.
- Maple Syrup: Adds a slight sweetness to balance the heat, can be substituted with honey or agave syrup.
How to Make This Recipe (Summary)
Start by soaking your cashews for the ranch. Blend the ranch ingredients until smooth and chill until thickened. Prep the buffalo sauce mix and coat the tofu and cauliflower. Bake until crispy and golden. Combine all salad components and drizzle with the ranch dressing. Enjoy this perfect blend of heat and creaminess. View recipe card below for detailed instructions.
Variations and Tips
- Add Pita: Serve with warm pita bread for dipping into the extra ranch.
- Spice Variations: Adjust the amount of hot sauce based on your spice preference.
- Nut-Free Ranch: Use sunflower seeds instead of cashews for those with nut allergies.
- Storage Tip: Keep the ranch dressing refrigerated and consume within 5 days.
- Prep Ahead: Make the ranch dressing a day in advance to enhance its flavor, and give it a thicker consistency.
- If you love this recipe, you will loved our: Roasted Potato and Avocado Ranch Dressing.
Why You’ll Love This Buffalo Cauliflower Salad with Healthy Ranch Dressing TLDR
- Protein-packed
- Rich in calcium
- Full of flavor
- Easy to prep
Buffalo Cauliflower Salad with Healthy Ranch Dressing
This nutritious and delicious salad combines spicy buffalo cauliflower with a creamy, homemade ranch dressing, perfect for a high-protein, satisfying meal.
Ingredients
Healthy Ranch Dressing
- ¼ cup (30 g) cashews
- 1 garlic cloves - peeled
- 2 tbsp (30 ml) lemon juice
- 1 tsp (2 g) onion powder
- 2 dash freshly cracked black pepper
- 1 dash sea salt flakes
- 1 tsp (5 ml) maple syrup - optional, adds a touch of sweetness
- ½ cup (120 ml) soy milk
- 2 tbsp (0.8 g) fresh dill - finely chopped
- 2 tbsp (8 g) fresh parsley - finely chopped
- 1 tsp (1 g) dry chives
Buffalo Sauce
- 2 tbsp (26 g) hot sauce - I used Valentina's
- 2 tsp (10 ml) olive oil
- 2 tsp (10 ml) apple cider vinegar
- 1 tsp (2 g) sweet paprika
- 1 tsp (3 g) garlic powder
- 2 tsp (10 ml) maple syrup
- 1 pinch sea salt flakes
Salad
- 10.5 oz (300 g) extra firm tofu
- ½ cauliflower - chopped into florets
- 1 baby gem lettuce - roughly chopped
- 4 mini sweet bell peppers - or sub for ½ red bell pepper, diced
- ½ cup (85 g) pickled onions
- ½ avocado - diced
- 2 tbsp (20 g) pecans - chopped
Instructions
- Prepare the Healthy Ranch Dressing: Soak the cashews in hot water for 30 minutes, then drain and set aside.
- Add the soaked cashews, garlic, lemon juice, onion powder, black pepper, salt, maple syrup, and soy milk to a small blender. Blend until perfectly smooth. Transfer to a jar.
- Stir in the dill, parsley, and chives. If you prefer a thicker texture, let it set in the fridge. The longer it sets, the thicker the dressing will be.
- Prepare the salad: Preheat the oven to 400°F. Prepare the buffalo coating by combining the hot sauce, olive oil, apple cider vinegar, paprika, garlic powder, maple syrup, and sea salt flakes.
- Line a large baking tray with parchment paper. Using your hands, break the tofu into small chunks. Spread the tofu and cauliflower onto the baking tray, and coat with the buffalo sauce. Bake for 25 minutes, on the middle rack of the oven.
- In a large bowl, combine the lettuce, baked buffalo cauliflower, tofu, bell peppers, pickled onions, avocado, and pecans. Drizzle with the healthy ranch dressing, et voila!
Video
Nutrition Information
Per Serving/Portion
Calories: 524 kcalCarbohydrates: 33 gProtein: 31 gFat: 35 gSodium: 446 mgFiber: 9 gVitamin A: 334 IUVitamin C: 82 mgCalcium: 711 mgIron: 7 mg
FAQ
Can I make this recipe gluten-free?
Yes, but always check the labels on your food if you need certified gluten-free ingredients.
Is this recipe suitable for a vegan diet?
Yes, all ingredients are plant-based.
Can the buffalo sauce be made less spicy?
Yes, simply reduce the amount of hot sauce.
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So delicious! Substituted pickled red cabbage for the pickled onions and it was delicious! Will definitely make again!
That sounds delicious! Thank you for sharing Lindsay x
How long does the ranch keep? Awesome post
Thank you Rathi! It lasts for 5 days in the fridge, it might thicken a bit so give it a good stir before using, and you can also add a splash of milk 🙂
This is so good. When I make it again I will bake the tofu and cauliflower I little before adding the sauce just so it will be a little thicker and stickier. I will definitely make again . I keep the components separate and take it to work for lunch.
I’m so happy you loved it! Thank you so much for sharing your tips Janet 💚
Amazing! It was pretty easy to put together and delicious!
So happy to hear that 💚
Didn’t have/ couldn’t get tofu; didn’t have soy milk. No little gem lettuce. I’m not vegan, so substituted feta and kefir yoghurt and used a butterhead lettuce from my veg garden. . It was soooooo yummy, and huge! The ranch sauce ( I’m also not American, so this is new to me) is delicious. Loved it!
Ah this makes me so happy to hear! Love that you made it work with what you had, and butterhead lettuce from your own garden sounds so beautiful. I also did not grow up with ranch, and I’m so obsessed with it now! Thank you for sharing, and I hope you keep enjoying the recipes 💛
I just made this and it is SO good! Thank you 🙂
So happy to hear that 💚
This was delicious! Going to be adding this to the meal rotations!
So happy to hear that Abby 💚
I love salads and this one is the best!
So happy you’re loving it Ana 💕
What would be a good way to meal prep this?
This one is best to enjoy straight away with all the different textures, but if you want to pack it up I would only meal-prepped it for 2 to 3 days ahead. Wait for the roasted veggies to have completely cooled down to pack them up, and keep the sauce seperate until ready to eat.
What can be the sustitute for soy milk? I’m not vegan!
Any neutral tasting milk product will work 🙂
Soooo delicious!!! Greetings from Germany 😊
so happy you liked it!
Can you cook the cauliflower in air fryer?
Absolutely! You will most likely be able to reduce the cooking time, so just keep an eye on them to avoid burning 🙂
What a delicious recipe. Will be making this one again for sure. Thank for sharing.
Thanks Susy, so glad you enjoyed it!
I repeatedly make this salad, it is just beautiful! Highly recommend. Thank you for sharing 🙂
Thanks for your review Amy, I’m so happy you’re loving it!
Thank you for your great recipes.
You’re so welcome 💚
You’re going to love this easy and beautiful salad, packed with fiber, protein, and fresh flavors! Make sure to rate it 5 stars if you enjoyed it!
Can this be made without baking the cauliflower as I’m eating raw?
I’m not usually the biggest fan of raw cauliflower but if you like it, go for it 🙂, can probably skip the coating and just add a bit of hot sauce 🙂
Wow – I made this for dinner this evening and it was delicious! I’ve made enough for my son and I to have again tomorrow. Thank you Sara for another delicious and healthy recipe 🫠
Hey Karen, so happy you both loved it! Thank you so much for the lovely feedback 💚
Another fabulous recipe by a incredible chef! Thank you Ms Sarah 😘
so happy you liked it 🥰
Hi, can I switch the hot sauce to something else not spicy?
Absolutely, you could replace the buffalo sauce coating by just olive oil, paprika and garlic powder, it would still be delicious 🙂