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Buffalo Cauliflower Bites taste so much like traditional chicken wings, but are a healthier vegetarian version. Tender crispy cauliflower baked to perfection in a buttered hot sauce mixture is delicious!
Why this recipe works:
Buffalo Cauliflower Bites are surprisingly addictive. Even people who aren’t very fond of cauliflower love this recipe because they really do taste more like hot wings than anything else.
This recipe is very simple to make as you will see below.
When served with some bleu cheese dressing and celery sticks, you’ve got yourself one tasty little snack or appetizer!
Here’s how to make them:
- First step is to make a mixture of flour, water, olive oil, garlic powder and salt. This gets mixed well in a large bowl (photo 1).
- The cauliflower is then cut into bite sized florets (photo 2) and tossed in the flour mixture to coat (photo 3).
- The coated cauliflower is then spread in an even layer on a greased baking sheet and baked for about 15 minutes (photo 4). At that point, they are taken out of the oven, tossed in a mixture of hot sauce and melted butter (photo 5), and then placed back into the oven on the baking sheet (photo 6) until they are nice and crispy.
Cooking tips:
- You can use a head of cauliflower and cut the florets or you can buy a bag of pre-cut florets.
- Be sure to cut the florets are on the larger side. If they are too small, they will be mushy. The larger chunks allow the buffalo cauliflower bites to brown nicely while still maintaining some texture.
- Serve the buffalo cauliflower warm. They are still good at room temperature, but serving them warm will make your mouth water.
- For easier clean up, you can line the baking sheet with parchment paper.
- The cauliflower buffalo “wings” are easy to stab with little wooden toothpicks. Otherwise, no utensils needed!
Related recipes:
Love recipes that feature (or hide) cauliflower? Here are some of my favorites:
- Cauliflower Mashed Potatoes
- Hidden Cauliflower Mac and Cheese
- Cauliflower Fried Rice
- Two Ingredient Cauliflower Mash
- Parmesan Roasted Cauliflower Rice
Recipe video below!
Did you make this recipe? Be sure to leave me a comment to let me know what you think!
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Video
Equipment
Ingredients
- 1 head cauliflower
- 1/2 cup flour
- 1/2 cup water
- 1 T olive oil
- 1 T garlic powder
- 1/2 tsp salt
- 2/3 cup hot sauce (I prefer Frank's Red Hot)
- 2 tablespoons butter melted
Instructions
- Preheat oven to 450 degrees F. Heavily grease baking sheet with butter. Divide cauliflower into bite sized chunks.
- In a large bowl, combine flour, water, olive oil, garlic powder and salt until well combined. Add cauliflower and gently toss to coat each piece evenly. Transfer coated cauliflower to prepared baking and bake in preheated oven for 15 minutes, turning once halfway through cooking time. Remove from oven.
- In large bowl, combine hot sauce and melted butter. Add partially cooked cauliflower and gently toss to evenly coat. Return cauliflower to baking sheet and continue cooking for an additional 20-25 minutes, turning once, until pieces start to turn golden brown.
- Remove from oven and serve warm with blue cheese dressing and fresh celery sticks.
Notes
Cooking tips:
- You can use a head of cauliflower and cut the florets or you can buy a bag of pre-cut florets.
- Be sure to cut the florets are on the larger side. If they are too small, they will be mushy. The larger chunks allow the buffalo cauliflower bites to brown nicely while still maintaining some texture.
- Serve the buffalo cauliflower warm. They are still good at room temperature, but serving them warm will make your mouth water.
- For easier clean up, you can line the baking sheet with parchment paper.
- The cauliflower buffalo "wings" are easy to stab with little wooden toothpicks. Otherwise, no utensils needed!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This recipe was originally published in January 2017 and has been updated with process photos, helpful information, and cooking tips. Don’t worry – I didn’t change the recipe!
I’m back on keto and I absolutely loved this recipe. Mine came out crispy not sure why others didnt. A great way to stay low carb and get ur veggies in!
These were absolutely AMAZING! All the taste of wings without the guilt. Will definitely be making this recipe again!!!
This was awesome. The only problem I had was to not eat them all. I are half of the batch.
When I first saw these I immediately thought of my husband and wanted to make these for him since he literally puts hot sauce on everything he eats. I showed it to him and he definitely wanted to try them! (at least once) But unfortunately your recipe calls for olive oil, and he is allergic. 😞 So I was wondering can I substitute the olive oil for something else without messing up the recipe or having it taste completely different? Vegetable oil maybe? Or some other oil? What do you suggest? Because I would really like to make these for him and I both to try! They look absolutely delicious!
Hi Nina, You can absolutely use any other kind of oil. How sad that he’s allergic to olive oil. I love that stuff!
Its very rare if I’m actually able to cook with olive oil. So it’s a huge bummer for me, because I love it too! Haha. But Thank you!!!! These are definitely on the top of my list to make this weekend! My husband and I are both very excited to give these a try! Can’t wait!
Just made these for game day. Was my first time and they were completely amaizing! I’m currently obsessed with buffalo cauliflower and creamy dill sauce. Dill and buffalo are my current favourite flavour combo.
Thanks for such an easy and awesome recipe
We made these in the air fryer and instead of making a batter, we tossed them in the seasoning with evoo then lightly dusted them a gluten free rice flour. We put in air fryer at 400 for 10 mins, turning half way through then tossed with buffalo sauce and then lowered to 350 for another 5 mins. They came out perfect. Not too soggy and not bready either.
I need to get an air fryer!
Just wondering if you’ve tried cooking these using an air fryer an option? Cooking them in an air fryer should bring out the crunchyness. What temperature would you cook them at. For how long?
Hi Donna, I don’t have an air fryer but I’m about to order one!
Awesome recipe!! It’s easy to follow and they turned out delicious. Even my 3 year old likes them lol
AMAZING! My family loved this recipe! Will definitely be making this again and sharing it with friends. Thank you 🙂
Loved it! I made 2 batch and the on on the parchment paper was a little more crispy!
I was confused about thw mention 2/3 cup 5ml for the hot sauce, but I figured it’s simply 2/3 cup.
Thanks!
That IS confusing! Sorry about that! I just updated the recipe to say 2/3 cup.