How do you get your family to eat their vegetables? Make them taste like wings! This flavorful rice bowl gives you the flavors of Buffalo-style chicken wings without the excess fat. Roasted cauliflower florets are tossed in tangy Buffalo sauce and drizzled with a cool and creamy blue cheese dressing.

Set out a rainbow of veggies and let everyone prepare their own bowl. You may be surprised how willing your kids are to decorate (and eat!) their bowls with an assortment of colorful vegetables.

A small amount of Buffalo sauce goes a long way. To keep the sodium lower, use the least amount needed to just barely coat the cauliflower.

Time saver: For an even faster meal, use pre-packaged shredded coleslaw mix rather than shredding your own vegetables. Store-bought blue cheese (or ranch, if that’s your thing) dressing can be substituted in place of homemade. Look for dressings that are low in fat and sodium.


Blue Cheese Dressing
1 cup nonfat Greek yogurt, plain
2oz gorgonzola cheese crumbles
Low-fat milk, as needed
Basic Bowl
1 large cauliflower, fresh, not frozen, broken into florets
2 teaspoons olive oil
4-5 tablespoons prepared Buffalo wing sauce – look for low sodium versions
3 cups brown rice, cooked
Suggested Toppings
Shredded cabbage
Sliced bell peppers
Sliced or shredded carrots
Celery sticks
Sliced green onion
Corn kernels
Chopped lettuce
Diced tomato


  1. Combine yogurt and gorgonzola in a mini food processor or medium bowl. Process or stir/mash the ingredients to combine. If needed, add spoonfuls of low-fat milk until desired consistency is reached; season with freshly ground black pepper.

  1. Preheat oven to 425° and prepare a baking sheet with parchment paper. Toss cauliflower florets with olive oil and spread over the baking sheet. Bake for 15 minutes and stir. Bake for an additional 10-15 minutes or until cauliflower is tender and browned in spots.
  2. Toss roasted cauliflower with wing sauce and serve immediately over hot brown rice with additional toppings and dressing.

Serves 6.


Basic Bowl (roasted cauliflower, Buffalo sauce, and brown rice)

Calories 146 Total Fat 3 g
Saturated Fat 1 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 0 mg Sodium 341 mg
Potassium 335 mg Total Carbohydrate 27 g
Dietary Fiber 4 g Sugars 2 g
Protein 4 g

See more of the fresh, fun, and healthy recipes on our Wellness blog.