Irresistibly Crispy Buffalo Cauliflower Chopped Salad with Creamy Hemp Seed Ranch (Vegan & Healthy!)

Prepare your taste buds for an explosion of flavor and texture with this incredible Buffalo Cauliflower Chopped Salad. This isn’t just any salad; it’s a vibrant, satisfying meal packed with crispy, spicy buffalo cauliflower florets, a colorful array of crunchy fresh vegetables, aromatic spices, and topped with the most luxurious, homemade hemp seed ranch dressing. Forget the wings – buffalo sauce finds its true calling when tossed with tender cauliflower, adding an exciting kick to this healthy, plant-based dish that’s perfect for any meal!

Crispy buffalo cauliflower chopped salad with creamy hemp seed ranch dressing. — A delicious overview of the Buffalo Cauliflower Chopped Salad, ready to be devoured.

Crafting Your Buffalo Cauliflower Chopped Salad: A Step-by-Step Guide

Creating this delicious and healthy Buffalo Cauliflower Chopped Salad is a straightforward process, broken down into three main components: preparing the star buffalo cauliflower, whipping up the creamy hemp seed ranch dressing, and assembling your vibrant chopped salad. Each step is designed for maximum flavor and ease!

Essential Ingredients for a Flavorful Salad:

Cauliflower: The heart of our buffalo experience! A medium-sized head of cauliflower transforms into crispy, spicy bites that are the absolute star of this recipe. Look for a firm, white head with fresh green leaves.
Fresh Veggies: A medley of crunchy greens and colorful vegetables provides freshness, texture, and vital nutrients. Our blend includes crisp romaine lettuce, peppery arugula, thinly sliced red onion for a zesty bite, sweet grape tomatoes, refreshing celery, and cool cucumber. Feel free to customize with your favorite salad additions!
Spices & Herbs: A carefully selected blend enhances both the cauliflower and the dressing. You’ll need nutritional yeast (optional, but highly recommended for a cheesy, umami depth in the dressing!), sea salt and black pepper, garlic powder, onion powder, dried dill, and dried parsley. These classic ranch herbs are key to achieving that authentic flavor.
Buffalo Hot Sauce: The quintessential ingredient for that signature tangy, spicy kick! Frank’s Red Hot is a personal favorite for its balanced heat and classic flavor, but any good quality buffalo sauce will do. Adjust the amount to your preferred spice level.
Hemp Seeds: These tiny powerhouses form the base of our incredibly creamy and nutritious ranch dressing. Hemp seeds are celebrated for their impressive nutritional profile, including healthy fats (omega-3s and omega-6s), protein, and a subtle, slightly nutty flavor that complements the ranch perfectly.
Non-Dairy Milk: Used to achieve the perfect consistency for our hemp seed ranch dressing. Almond milk, soy milk, or oat milk all work wonderfully. Start with a smaller amount and add more as needed to reach your desired thickness.
Sour Cream or Plain Greek Yogurt (Dairy-Free Option): Forager Project’s dairy-free sour cream is an excellent choice for a rich, creamy, and entirely plant-based dressing. If you’re not dairy-free, regular sour cream or plain Greek yogurt will also add incredible richness and tang to the ranch.
Ghee or Olive Oil: Essential for coating the cauliflower florets, ensuring they get perfectly crispy and absorb the buffalo flavor during air frying or baking.
Tapioca or Arrowroot Flour: This secret ingredient is sprinkled over the cauliflower before cooking to create an extra crispy coating, mimicking the texture of fried wings without the deep-frying. Cornstarch can also be used as a substitute.

Chopped buffalo cauliflower salad all mixed up and ready to eat. — The perfectly tossed Buffalo Cauliflower Chopped Salad, showcasing all its vibrant ingredients.

Mastering the Crispy Buffalo Cauliflower: Air Fryer vs. Oven

The buffalo cauliflower is arguably the most exciting component of this salad. Achieving that perfect crispy exterior while keeping the inside tender is key, and you have two fantastic options for cooking:

Air Fryer Buffalo Cauliflower: For Speed and Superior Crispiness

Using an air fryer is a game-changer for this recipe, delivering exceptionally crispy cauliflower florets with minimal oil and in a fraction of the time compared to traditional baking. It’s truly a super quick and easy option that yields delicious results every time. My Our Place air fryer oven is a favorite for its efficiency and aesthetic, but any air fryer will do the trick. I also had this Ninja Air Fryer for years, and it was consistently amazing.

Preparation: Start by chopping your cauliflower into small, uniform florets. Smaller pieces mean more surface area for crisping!
Coating: In a large bowl, toss the florets with melted ghee or olive oil, buffalo sauce, and a pinch of sea salt, pepper, garlic powder, and optional smoked paprika. Mix thoroughly until every floret is well coated. Then, sprinkle tapioca flour (or arrowroot/cornstarch) over the cauliflower and toss again to ensure an even, light coating – this is your secret to extra crispiness!
Air Frying: Arrange the coated cauliflower in a single layer in your air fryer basket. Avoid overcrowding, as this can steam the cauliflower instead of crisping it. You might need to cook in batches. Air fry at 375°F (190°C) for 15-20 minutes, flipping or shaking the basket halfway through. The goal is golden-brown and crispy florets. Remember, air fryers vary in power, so keep an eye on them and adjust the heat or cooking time if needed. If they’re not crispy enough, increase the heat slightly and continue cooking.

Oven-Baked Buffalo Cauliflower: A Reliable Alternative

If you don’t have an air fryer, don’t worry! This buffalo cauliflower can also be baked perfectly in the oven. The process is very similar, just requiring a bit more time.

Preparation & Coating: Follow the exact same steps for chopping and coating the cauliflower florets as you would for the air fryer method.
Baking: Spread the coated cauliflower evenly in a single layer on a large baking sheet. Ensure there’s enough space between florets for even cooking and crisping. Bake in a preheated oven at 450°F (230°C) for about 20-25 minutes, flipping them halfway through. Continue baking until the cauliflower is tender on the inside and beautifully caramelized and crispy on the outside.

The Star of the Show: Creamy Hemp Seed Ranch Dressing

This hemp seed ranch dressing is nothing short of my favorite homemade dressing! It captures all the classic, tangy, herby flavors of traditional ranch while being packed with incredibly nutrient-dense ingredients. Hemp seeds provide a fantastic base, offering a wealth of healthy fats, protein, and a subtle nutty undertone that elevates the dressing. It’s not just for this salad; this versatile dressing works wonders drizzled over almost any salad, roasted vegetables, or even as a dip! Imagine it on this roasted brussels sprouts salad or a roasted broccoli salad for an extra boost of flavor and nutrition.

Creamy homemade hemp seed ranch dressing in a jar. — The luscious homemade hemp seed ranch dressing, ready to elevate any dish.

Assembling Your Epic Buffalo Cauliflower Chopped Salad with Hemp Seed Ranch

Make the Cauliflower: Begin by preparing your buffalo cauliflower using either the air fryer or oven method described above. Chop a small head of cauliflower into bite-sized florets. Toss them in a bowl with buffalo sauce, melted ghee or olive oil, and the specified spices. Ensure an even coat. Spread them out in your air fryer basket (or on a baking sheet) and cook at 375F (or 450F for oven) for 15-20 minutes, flipping halfway, until beautifully crispy and golden.
Prepare the Dressing: While the cauliflower is cooking, blend all the hemp seed ranch dressing ingredients in a high-speed blender until perfectly smooth and creamy. Taste and adjust seasonings as needed. If you prefer a thinner dressing, add a little more plant-based milk; for a thicker consistency, use less. Store the dressing in a mason jar or any airtight container in the refrigerator until you’re ready to use it. It’s best served chilled.
Chop the Veggies: This is a “chopped” salad for a reason! While the cauliflower is getting crispy, take the time to finely chop all your chosen vegetables – romaine, arugula, red onion, grape tomatoes, celery, and cucumber. Uniformly chopped veggies ensure that every bite of salad is perfectly balanced with all the ingredients.
Assemble the Salad: In a large bowl, combine your finely chopped lettuce and other fresh vegetables. Top generously with the warm, crispy buffalo cauliflower florets. Finally, drizzle your creamy homemade hemp seed ranch dressing over everything. For an extra touch of freshness and color, consider adding some chopped chives, fresh parsley, or a sprinkle of red pepper flakes. Toss gently, serve immediately, and enjoy this incredibly satisfying and flavorful meal!

Frequently Asked Questions (FAQ’s) about Buffalo Cauliflower Chopped Salad

Can you make this salad ahead of time?
Yes, you can certainly prepare components of this salad ahead of time! However, for the absolute best experience, I highly recommend serving this salad immediately after assembly. The warm, crispy buffalo cauliflower adds an incredible textural contrast to the cool, crisp veggies and creamy dressing, which is best enjoyed fresh out of the air fryer or oven. If you do need to prep ahead, keep the buffalo cauliflower separate from the greens and dressing until just before serving. The cauliflower will lose its crispiness if refrigerated with the other ingredients, but it will still taste delicious!
How to store leftover buffalo cauliflower salad?
Proper storage is key to enjoying your leftovers. Always store the homemade hemp seed dressing in a separate, airtight container in the fridge; it will last up to a week. For the actual salad (greens and chopped veggies), store them in a large container with a lid, also in the refrigerator. To prevent sogginess, keep the buffalo cauliflower separate in an airtight container as well. When you’re ready to eat, simply combine the greens, cauliflower, and drizzle with fresh dressing. If your cauliflower has lost its crisp, a quick reheat in the air fryer or oven can revive some of its texture!
Can I add protein to this salad?
Absolutely! This Buffalo Cauliflower Chopped Salad is incredibly versatile and makes a fantastic base for additional protein. For a fully plant-based meal, consider adding roasted chickpeas, pan-fried tofu, tempeh, or even black beans. If you’re not strictly vegan, shredded rotisserie chicken, grilled chicken, or air fryer salmon would also be delicious additions, making this salad even more substantial and filling.
Is this recipe gluten-free and vegan?
Yes, this recipe is naturally vegan and can easily be made gluten-free! The buffalo cauliflower uses plant-based ingredients, and the hemp seed ranch is entirely dairy-free. Ensure your buffalo sauce is gluten-free (most are, like Frank’s Red Hot, but always check labels). Using tapioca flour or arrowroot flour for crisping is also gluten-free. This salad is a fantastic option for those with dietary restrictions looking for a flavorful and satisfying meal.
What if I don’t like spice?
If you prefer a milder flavor, you can reduce the amount of buffalo hot sauce used on the cauliflower or opt for a milder variety of hot sauce. You could even use a sweet chili sauce or a BBQ sauce as an alternative for a different flavor profile, though it wouldn’t be “buffalo” anymore! The hemp seed ranch dressing is inherently creamy and cooling, which helps balance the heat, so even a little spice can be quite pleasant.

Watch how to perfectly chop your salad for ultimate enjoyment!

Explore More Healthy & Delicious Meal Ideas

If you loved this Buffalo Cauliflower Chopped Salad, be sure to check out these other fantastic healthy recipes that are packed with flavor and nutrition:

Vegan Roasted Broccoli Caesar Salad
Copycat Sweetgreen Crispy Rice Bowl
Tahini Caesar Brussels Sprouts Salad
Cava Harissa Avocado Bowl
Healthy Chicken Pot Pie Soup
Roasted Veggie Plates with Garlic Tahini Yogurt
French Onion Spaghetti Squash Boats

Buffalo Cauliflower Chopped Salad with Hemp Seed Ranch

This extraordinary Buffalo Cauliflower Chopped Salad is a vibrant symphony of flavors and textures. It features perfectly crispy, spicy buffalo cauliflower, a hearty blend of fresh, crunchy vegetables, aromatic herbs, and is generously topped with the creamiest, most nutritious homemade hemp seed ranch dressing. This recipe proves that buffalo sauce is incredibly versatile and pairs wonderfully with cauliflower, transforming a simple salad into a fun, satisfying, and incredibly healthy meal!

Print Recipe
Pin Recipe

Prep Time

15 minutes

Cook Time

15 minutes

Total Time

30 minutes

Course
Appetizer, dinner, lunch, Main Course, Salad

Cuisine
American

Servings

3
-4

Ingredients

Buffalo Cauliflower

1 small head cauliflower
1 1/2 tbsp tapioca flour *or arrowroot flour. Can also use cornstarch for a similar crispy effect.
1/3 cup buffalo sauce
1 1/2 tbsp melted ghee or olive oil
pinch sea salt & pepper
1/2 tsp garlic powder
1/4 tsp smoked paprika *optional, for an extra layer of flavor.

Hemp Seed Ranch Dressing

1/2 cup hemp seeds
1 1/2 tbsp nutritional yeast *optional, but adds a delicious cheesy, umami depth.
2 tbsp lemon juice
3 tbsp Forager sour cream *or regular sour cream or plain Greek yogurt for extra creaminess.
1/2 tsp sea salt
good pinch black pepper
1 tbsp dried parsley
1 tsp dried dill
1/2 tsp garlic powder and onion powder
3-4 tbsp plant-based milk, as needed

Salad Components

1/2 red onion, diced thin
1/2 cup chopped grape tomatoes
3ish cups chopped greens (romaine, arugula)
1 medium cucumber, diced small
2 celery stalks, diced small *optional, for extra crunch and freshness.
Protein of choice *Optional, but highly recommended for a complete meal. Think chickpeas, rotisserie chicken, air fryer salmon, or tofu.
chopped chives, fresh parsley, red pepper flakes *for garnish and extra flavor.

Instructions

Buffalo Cauliflower

To begin, wash and thoroughly dry your cauliflower. Then, cut it into small, uniform florets. The smaller the florets, the crispier they will become. Transfer these florets to a large mixing bowl.
Drizzle the melted ghee or olive oil over the cauliflower, followed by the buffalo sauce and your chosen spices (sea salt, pepper, garlic powder, and smoked paprika if using). Toss everything exceptionally well until every single floret is generously coated. Next, sprinkle the tapioca flour (or arrowroot/cornstarch) over the coated cauliflower and toss again vigorously to ensure an even, light dusting. This step is crucial for achieving that irresistible crispiness!
For Air Frying: Arrange the coated cauliflower in a single layer in your air fryer basket. I find it helpful to line the basket with parchment paper for easier cleanup, but ensure it doesn’t obstruct airflow. Air fry at 375°F (190°C) for 15-20 minutes, making sure to flip or shake the basket halfway through cooking to promote even crisping. Continue until the cauliflower is golden brown and delightfully crispy. As air fryers vary in strength, I always suggest starting with a lower heat setting. If your cauliflower isn’t getting as crispy as you’d like, you can increase the heat slightly and cook for a few more minutes.
For Oven Baking: If you’re using an oven, spread the prepared cauliflower out on a large baking sheet, again in a single layer to prevent steaming. Bake in a preheated oven at 450°F (230°C) for approximately 20-25 minutes, flipping the florets halfway through the baking time. Bake until they are tender on the inside and beautifully caramelized and crispy on the outside.

Hemp Seed Ranch Dressing

Combine all of the hemp seed ranch dressing ingredients in a high-speed blender. Blend until the mixture is completely smooth and creamy. Depending on your preference, you may want to add more plant-based milk to achieve a thinner consistency, or use less milk to keep it thicker and more decadent. Always start with the lesser amount of milk and adjust gradually. Taste the dressing and adjust any seasonings (salt, pepper, lemon juice) as you’d like. Once perfected, store the dressing in an airtight container or a mason jar in the fridge until you are ready to assemble and serve your salad.

Assembling the Salad

In a large serving bowl, combine your freshly chopped lettuce and all the other diced vegetables. Arrange the warm, crispy buffalo cauliflower generously over the top of the greens and veggies. Finally, drizzle your creamy hemp seed ranch dressing over the entire salad. For an optional flourish, I love to add a sprinkle of freshly chopped chives or some fresh parsley, and a pinch of red pepper flakes for an extra kick. Serve immediately and savor every bite of this vibrant and satisfying salad!

Notes

*For an extra boost of protein, don’t hesitate to add your favorite! Grilled chicken, crispy baked tofu, a handful of chickpeas, or flaky grilled salmon all make fantastic additions to this hearty salad.

*The delicious homemade hemp seed ranch dressing will keep beautifully in an airtight container in the fridge for up to one week, making it perfect for meal prep!

Keyword
buffalo cauliflower, creamy vegan dressing, gluten free salad, hemp seed dressing, ranch dressing, vegan ranch dressing, vegan salad, vegan salad dressing, healthy buffalo cauliflower, chopped salad recipe, plant-based meal

Conclusion: A Healthy, Flavorful Favorite!

This Buffalo Cauliflower Chopped Salad with Creamy Hemp Seed Ranch is more than just a recipe; it’s a testament to how incredibly satisfying and delicious plant-based eating can be. With its perfectly crispy, spicy cauliflower, a burst of fresh, crunchy vegetables, and a rich, nutrient-packed homemade ranch dressing, this salad offers an exciting culinary experience without compromising on health. Whether you’re a seasoned vegan or simply looking for a vibrant, flavorful, and healthy meal option, this salad is sure to become a new favorite in your rotation. Give it a try and enjoy the incredible combination of textures and bold flavors!