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Buffalo Cauliflower Meatballs

These Buffalo Cauliflower Meatballs are packed with flavor and nutrition, making them a family-friendly meal that supports healthy eating without sacrificing taste.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 meatballs
Course: Appetizer, Main Course
Cuisine: Comfort Food, Vegan
Calories: 120
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 cup roasted cauliflower (about 120g) Provides a hearty base and a satisfying texture.
  • 1 cup cooked quinoa (about 137g) Adds protein and helps bind the meatballs together.
  • 1 cup breadcrumbs (about 100g) Creates a crispy exterior; use gluten-free options if needed.
Flavor Enhancers
  • ½ cup red onion, finely diced (about 114g) Adds sweetness and flavor depth.
  • 3 cloves garlic, minced Fresh garlic provides zest and depth.
  • 1 ½ tablespoons coconut oil (about 20mL) Helps achieve the right consistency; olive oil can be used as a substitute.
  • ½ cup vinegar-based hot sauce (about 120mL) Introduces the classic buffalo flavor.
  • 1 tablespoon vegan butter (about 14g) Adds richness; can be omitted for a lighter version.
  • 2-3 tablespoons maple syrup (about 30-45mL) Balances out the heat with natural sweetness; adjust based on spice tolerance.
Spices
  • ½ teaspoon ground black pepper (about 1g) Enhances flavor.
  • ¾ teaspoon sea salt (about 4g) Brings all flavors together; adjust to taste.
  • 1 teaspoon garlic powder (about 3g) Extra flavor enhancement.
  • 2 tablespoons Bob's Red Mill Egg Replacers OR flax eggs Ensures moisture and helps with binding; great vegan alternatives.

Method
 

Preparation
  1. Preheat your oven to 400°F (200°C).
  2. Chop cauliflower into small florets and toss with coconut oil and a pinch of salt. Roast for 20 minutes until tender and slightly caramelized.
  3. In a large bowl, combine roasted cauliflower, cooked quinoa, breadcrumbs, diced red onion, minced garlic, garlic powder, and egg replacer. Mix until well combined.
  4. Add ground black pepper, sea salt, and the desired amount of hot sauce. Reserve some hot sauce for glazing.
  5. Roll the mixture into golf-ball-sized meatballs (about 1 ½ inches in diameter) and place them on a baking sheet lined with parchment paper.
Baking
  1. Bake for 25-30 minutes until golden brown. Halfway through baking, brush with more hot sauce.
  2. Once out of the oven, brush each meatball with melted vegan butter.
  3. Serve with additional hot sauce on the side or over your favorite salad.

Notes

Avoid overmixing the ingredients to maintain a light texture. Roasting cauliflower enhances its flavor, so it’s an important step. Adjust spices to taste before baking.