This Instant Pot Cheesy Buffalo Cauliflower Dip is one of the best inventions ever. I don’t know if recipes qualify as “inventions,” but let me tell you, you’re gonna love this recipe SO much.
Why you’ll love this buffalo cauliflower dip
Easy
This might be the easiest recipe on my blog. All you do is dump 10 ingredients into the Instant Pot, give it a quick stir, and turn on the Pressure Cook setting. When the time is up, perform a quick pressure release, and add the contents to a blender. Blend until smooth and creamy, and voila!
Seriously, that’s it. No hands-on cooking.
Quick
As you can imagine, this recipe is also quick. The only prep work involved is cutting up some cauliflower into florets, and chopping up half an onion and a few garlic cloves. This should take no more than 5 minutes.
And then the you pressure cook it in the Instant Pot for 7 minutes! Of course, it does take some additional time for the Instant Pot to build pressure, but since there’s minimal liquid in this recipe, it comes to pressure pretty quickly. And then you perform a quick pressure release (no waiting time there), and it takes a minute to blend.
That’s just 20 minutes, start to finish! And unlike many vegan sauce/dip recipes that use cashews, you don’t even have to soak the cashews in this recipe! The high pressure of the Instant Pot will soften those babies up on its own!
10 Ingredients
Yes, there are only 10 ingredients in this recipe, and nothing is an exotic or difficult-to-find ingredient!
Healthy
I know, something that has CHEESY BUFFALO in the title doesn’t sound healthy, but it is! It’s vegan, gluten-free, and even oil-free! It’s made with cauliflower, onions, garlic, and gets thick and creamy from a combination of cashews, cannellini beans, and plant-based milk.
Disclaimer: while this recipe is, in my opinion, healthy, it is fairly high in sodium, almost exclusively due to the buffalo hot sauce. If you are on a very low-sodium diet, this might not be the best recipe for you, or limit yourself to just a spoon or two.
Also, as I mention in the Tips section below, this dip is quite spicy as written, so you can always reduce the amount of hot sauce, and that will also reduce the overall sodium content.
PS: Looking for more buffalo flavored snacks for game day? Try these Vegan Buffalo Cauliflower bites!
Introducing
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking.
Instant Pot Cheesy Buffalo Cauliflower Dip
Ingredients
- A drizzle extra virgin olive oil (or neutral oil)
- 1/2 medium white onion, chopped
- 4 garlic cloves, roughly chopped
- 1 cup (140g) raw cashews
- 1 3/4 cups (440g) cooked cannellini beans, or 1 (15 oz/425g) can cannellini beans, drained and rinsed
- 1 1/2 cups (160-170g) cauliflower florets
- 3/4 cup (156g) Frank’s Redhot Original Cayenne Pepper Sauce or Xtra Hot Sauce (see Note 1)
- 1 tablespoon coconut sugar or brown sugar
- 1 teaspoon smoked paprika or regular paprika (see Note 2)
- 3/4 cup (180mL) unsweetened plain almond milk or other nondairy milk
- 1/2 cup (40g) nutritional yeast
Optional Toppings
- Chopped cilantro and/or green onions
For Serving
- Tortilla chips or crackers
Instructions
Instant Pot Directions
- Lightly grease the inner pot of the Instant Pot with a bit of oil or cooking spray. This is to make cleanup easy and prevent sticking.
- Place the chopped onions, chopped garlic, cashews, cannellini beans, cauliflower florets, hot sauce, coconut sugar, paprika, almond milk, and nutritional yeast in the inner pot of Instant Pot and stir well to combine.
- Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook/Manual setting and set to high pressure for 7 minutes.
- Once the 7-minute timer has completed and beeps, perform a quick pressure release by switching the Pressure Release knob from Sealing to Venting and open the pot.
- Open the pot and, and carefully transfer the mixture to a blender. Be sure to remove the center cap from the blender lid to vent steam, but cover the hole with a kitchen towel. Blend until the dip is smooth, thick, and creamy. Alternatively, you can use an immersion blender, but it will take several minutes, and the texture will be chunkier and not as smooth.
- Allow to cool for at least 15 to 20 minutes before serving. Top with chopped cilantro and scallions, if using, and serve with tortilla chips or crackers.
Stovetop Directions
- Soak the cashews. Cover the cashews in boiling water and soak for 1 hour. Alternatively, you can soak them in cold water overnight or for 8 hours. Drain and rinse with fresh water.
- Sauté the onions and garlic. Heat a nonstick frying pan over medium heat. Add 2-3 teaspoons of olive oil or cooking oil of choice. Once hot, add the onion and a pinch of salt. Cook for 5 minutes, or until the onion has softened. Add the garlic and stir frequently for 2-3 minutes to prevent the garlic from burning. Turn off the heat.
- Steam the cauliflower. Bring about 1/4 inch of water to a boil in a large frying pan. Then add the cauliflower florets. Cover the pan and steam until very soft and tender, about 7-9 minutes. Drain any remaining water to prevent the dip from becoming watery.1. You can also steam cauliflower in the microwave or in a steamer basket. For the microwave.
- Assemble the Dip. Place the sautéed onions, soaked and drained cashews, and steamed cauliflower in a blender. Add the remaining ingredients—drained cannellini beans, hot sauce, sugar, paprika, plant-based milk, and nutritional yeast. Be sure to remove the center cap from the blender lid to vent steam, but cover the hole with a kitchen towel. Blend until the dip is smooth, thick, and creamy.
- Allow to cool for at least 15 to 20 minutes before serving. Top with chopped cilantro and scallions, if using, and serve with tortilla chips or crackers.
Video
Notes
- If you are sensitive to spicy food or trying to reduce sodium intake, use less hot sauce, about 1/2 cup (120 mL). If you can’t find Frank’s hot sauce, you can use Cholula, Tabasco, or any hot sauce of your preference, though it will have a different flavor.
- The smoked paprika brings a very subtle smoky flavor, but I’ve also made this recipe with regular paprika and it’s great either way.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love this? Leave a rating below!
I made mine over stop directions as I do not have an insta pot! Wish I could leave a photo here! This is the best sauce/spread I have come across. I have tried making many as I have been vegan for a while now and this has been the one with the MOST flavour. Thank you so much. Much love 💕🙏
Hi Allison, so happy to hear that you loved this buffalo cauliflower dip so much and that it’s your new favorite! Glad to hear it was great on the stovetop too 🙂
Can I substitute another nut for cashews? Like almonds? We have a cashew, peanut, pistachio allergy in our family. Thanks in advance!
Hi Dipal, I haven’t tried this myself, but blanched almonds or raw sunflower seeds might work. Also, a few people have made this with russet potatoes instead of cashews with good results, if you want to try that.
Can I substitute the cashews for something else? I have a nut allergy but this dish looks so good!!
Never mind, Just saw the substitute is russet potatoes!
I absolutely adore this dip! It’s so good with chips (I’ll be making it for the Super Bowl this year) but it’s also really tasty as a spread on sandwiches or wraps. It’s so easy, too!
Hi!
I live in India, and don’t have this Frank’s sauce.
How may I substitute it? Can’t wait to try! @Nisha!
Thank you for your recipes! 💕
Hi Ritika, you can substitute your favorite hot sauce – I would go easy on the amount you use, since every hot sauce has a different spice level, unless you’re using a relatively mild hot sauce. It won’t have the same “buffalo” flavor but will still be tasty. Hope that helps.
As always amazing. I didn’t have cauliflower so used cooked butternut. Added a little salt and additional Franks hotsauce.You are a food magician.
Loveeee this recipe! I have made it three times already. I’ve substituted the white beans for chickpeas at times and while it’s not as smooth, it’s still delicious!! My favorite part is how quick and easy it is to make.
We are obsessed with this dip. Looking to incorporate more vegan foods into our diet and this is a great way to do it. Freezes great, btw. I’ve also used water when I’ve been out of almond milk and it’s still incredible. This dip is everything.
Hi Ashley,
That’s so lovely to hear! So happy you love it. It’s a favorite around here too. Thanks for the tips on freezing and subbing almond milk with water 🙂
Hi there! First time trying this recipe but I am wondering… can you omit the cauliflower? What does this ingredient add to the recipe? I really hate the taste of it, so I am curious is there another veggie you could use?
Hi Allison, you really can’t taste the cauliflower at all – I promise! But you could sub it with an equivalent amount of peeled and chopped potatoes. It helps to thicken the texture.
This is just awesome cannot wait to make it! I was wondering if you can freeze it? Thanks so much. Awesome recipes and blog!
Hi Karey, I’m glad you like my recipes and blog 🙂 I haven’t tried it myself, but based on the ingredient list, it should freeze well. I’d portion it into smaller containers and then defrost in the fridge. Or, heat it up on the stove or in the microwave and stir before serving. Hope it works out!