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Home » Recipes » Dinner » Snacks + Starters » Roasted Buffalo Cauliflower Bites

Jan 28, 2013(updated January 26, 2023)

Roasted Buffalo Cauliflower Bites

4.17 from 48 votes
By Dani Spies
Jump to Recipe Print Recipe

This post may contain affiliate links.

Roasted buffalo cauliflower bites are the perfect crowd-pleasing appetizer to serve up for game day (or any day)! This recipe also makes a great side dish for an easy weeknight meal. Add it to your meal prep to have on hand as a head-start ingredient for a busy week!

buffalo cauliflower bites served with a dipping sauce

We love anything flavored with buffalo sauce, whether it’s deviled eggs, meatballs, or this incredible buffalo cauliflower. It’s a healthier, yet irresistible appetizer that’s roasted instead of fried.

These buffalo cauliflower bites are a new favorite way to enjoy cauliflower! The kids were a little skeptical about trying these, they usually request my pan-cooked buffalo chicken bites, but once they tasted them they couldn’t stop eating them. Perfectly crispy on the outside, soft on the inside, and with just the right amount of spiciness. Buffalo cauliflower bites are really super delicious, especially dipped in homemade Blue Cheese Dressing or Ranch Dressing.

Ingredients for buffalo cauliflower bites:

All you need for buffalo cauliflower is the cauliflower, some spices and sauce. Here’s the lineup:

  • Cauliflower – you’ll need one head of cauliflower that has been washed and broken up into bite-sized pieces.
  • Avocado oil – coats the cauliflower, so the spices stick and the cauliflower crisps up in the oven.
  • Spices – we’re using a tasty blend of garlic powder, paprika, chili powder, and salt.
  • Hot wing sauce – you’ll need just 2 tablespoons of hot wing sauce. My favorite is Primal Kitchen brand.

How to make buffalo cauliflower bites:

So, how do you make roasted buffalo cauliflower bites? Trust me, they are so easy. (Keep scrolling down for the full printable recipe.)

  1. Start by preheating your oven and then toss the cauliflower florets in avocado oil.
  2. Next, combine your spice mix, sprinkle it over the cauliflower and toss to coat.
  3. Now, spread the cauliflower florets evenly over a rimmed baking sheet pan and roast in the oven for about 20 minutes.
  4. Finish by tossing the roasted cauliflower in hot wing sauce. Serve with your favorite dipping sauce and enjoy!

seasoning cauliflower florets

Recipe tips:

These buffalo cauliflower bites are really very easy to cook up, but here are a few tips to make sure your appetizer is perfect every time!

  • Cut the cauliflower into similar bite-sized pieces so that they cook evenly and they’re easy to eat.
  • For really crispy bites, it is important to dry the cauliflower thoroughly after cutting and washing it. Once washed, spread the cauliflower florets on a dry towel to air dry. The drier, the better!
  • Not a fan of hot wings or buffalo sauce? For a more mild version, replace the buffalo sauce with honey mustard, barbecue sauce, or ketchup.
  • I prefer Primal Kitchen Buffalo Sauce, but other varieties of sauce will work.
  • These cauliflower bites are best served right out of the oven, as they will soften as they sit.

buffalo cauliflower bites served with blue cheese dressing on a serving plate

Are buffalo cauliflower bites healthy?

Cauliflower is considered a superfood because of its nutrient-rich content. It is high in fiber, and vitamins B and C. It also contains high concentrations of carotenoids (antioxidants) and glucosinolates, which may help reduce the risk of developing several chronic diseases, in particular, cancer.

This vegetable is super healthy and a great addition to any diet!  

Serving suggestions:

Buffalo cauliflower bites have a bit of heat, so they pair well with a cool dip. We love to serve them with ranch dip or blue cheese dressing. You can buy pre-prepared dip at the store, or make your own healthier homemade version.

Not only are buffalo cauliflower bites a great snack or appetizer, but they are a flavorful side dish as well. This cauliflower recipe is great served alongside baked chicken or cast iron salmon.

using a fork to dip cauliflower in blue cheese

More healthy appetizer recipes to try:

  • Black Bean Salad
  • Prosciutto Wrapped Asparagus
  • Bacon Wrapped Brussels Sprouts
  • Artichoke Collard Dip

If you make this buffalo cauliflower bites recipe, be sure to leave a comment and ★ rating below letting me know how it turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

baked cauliflower bites on plate with sauce
Print Recipe
4.17 from 48 votes

Roasted Buffalo Cauliflower Bites

This easy buffalo cauliflower bite recipe is the perfect crowd-pleasing appetizer to serve up for game day! I also love it as a side dish for an easy weeknight meal and often add to my meal prep to have on hand as a head-start ingredient for a busy week!
Course: DIET, DINNER, gluten free, low carb + keto, nut free, paleo, snack, snacks + starters, vegan, vegetarian, whole 30
Cuisine: American
Author: Dani Spies
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Servings: 4 servings
Calories: 51kcal

Ingredients

  • 1 head of cauliflower washed and broken up into small florets
  • 1 teaspoon avocado oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 2 tablespoons hot wing sauce This is my favorite
US Customary - Metric

Instructions

  • Preheat oven to 425º F and toss cauliflower with avocado oil.
    tossing cauliflower with avocado oil
  • Combine garlic powder, paprika, chili powder, and salt in a small bowl. Sprinkle spice mixture over cauliflower and mix well, making sure all the cauliflower is lightly coated in the spices.
    coating cauliflower florets with spices
  • Spread the seasoned cauliflower out on a rimmed baking sheet a roast for 20 minutes.
    roasted cauliflower on a sheet pan
  • Finish by tossing the roasted cauliflower in the hot wing sauce until all of the cualiflower has a nice light coating of the sauce. Serve with blue cheese dressing for dipping and enjoy!
    serving cauliflower bites with blue cheese dressing

Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge if you can get them to last that long! 
Ingredient Tips:
  • You can use any wing sauce you love but my personal favorite is Primal Kitchen. Use code: Clean10 to save 10%
  • Make your blue cheese dressing from scratch with this recipe.
 

Nutrition

Serving: 0.25recipe | Calories: 51kcal | Carbohydrates: 8g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 343mg | Potassium: 460mg | Fiber: 3g | Sugar: 3g | Vitamin A: 395IU | Vitamin C: 69mg | Calcium: 35mg | Iron: 1mg

Diet, Gluten Free, Low Carb + Keto, Nut Free, Paleo, Recipes, Snacks + Starters, Vegan, Vegetarian, Video

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

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    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. jen says

    January 28, 2013 at 10:41 am

    5 stars
    Where is the hot wing sauce used? Thanks!

    Reply
    • Dani says

      January 28, 2013 at 10:44 am

      5 stars
      Right after they come out of the oven. I just fixed that;) Thanks!!

      Reply
  2. Sylvia says

    January 29, 2013 at 10:56 am

    5 stars
    Hi Dani…these look wonderful. Can’t wait to try them.
    I make my own wing sauce. Here’s my recipe.
    1/2 cup red wine vinegar
    1/2 cup sugar or substitute
    4 Tablespoons paprika
    4 Tablespoons tomato paste
    1 Tablespoon or more Tabasco make it as hot you like it
    1/2 teaspoon salt
    Shake it up in a jar. I like this better than bought sauce, and I can make it sugar free.
    This is great with roasted brussel sprouts too.

    Reply
  3. Tracy says

    February 2, 2013 at 8:01 pm

    5 stars
    This was delicious!!

    Reply
    • Dani says

      February 2, 2013 at 9:31 pm

      5 stars
      So glad to hear it!

      Reply
  4. Eva says

    February 3, 2013 at 8:16 pm

    5 stars
    Yum! Made these today – great flavors, and great (chicken-like) texture on the bite, but my only gripe is that I wanted them to be crunchier on the outside (not sure why, because actual chicken wings aren’t crunchy…but I was thinking sort of like “chicken tenders crunchy”?) so I was thinking maybe put some batter on them next time. What would you suggest for that? But these were great! Thanks Dani!

    Reply
    • Dani says

      February 4, 2013 at 5:21 am

      5 stars
      I’ve never tried it but here is a recipe that sounds like what you are looking for: https://www.skinnytaste.com/2013/01/spicy-buffalo-cauliflower-bites.html
      Also – I bet breading them in cornmeal could be delicious too. All worth a try;)

      Reply
  5. Holly says

    May 28, 2013 at 1:09 pm

    5 stars
    these were great! I used 2 heads of cauliflower, kept spices the same, subbed coconut oil, and have served to company twice! huge hit!

    Reply
  6. Dee says

    August 10, 2013 at 9:18 am

    5 stars
    Can’t wait to try this. Thank you!

    Reply
  7. Nancy says

    September 18, 2013 at 4:49 pm

    5 stars
    Love this stuff

    Put it on a pizza tonight with another T of hot wing sauce and it was really good.

    Reply
  8. Jennifer says

    November 12, 2013 at 10:52 am

    5 stars
    This was all kinds of AWESOME! My husband loved it. My 5 year old loved it. Yes. You guessed it. I loved it too. When it comes to hot sauce. I just warm up some Earth Balance and mix in some Great Value Louisiana Hot Sauce. It is thin and vinegary. The way I like it. Thanks for this great recipe.

    Reply
  9. Carole says

    February 1, 2014 at 2:05 pm

    5 stars
    Going to try tomorrow for the big game. Looks great!!!:). GO HAWKS!!!!!!!

    Reply
  10. Deanna says

    May 22, 2021 at 10:15 am

    5 stars
    I love this recipe. I can’t have dairy, friend can’t have gluten, another a vegan and we are getting together (finally) after all being fully vaccinated. I did a trial run and served to family using Primal Brand Buffalo sauce (no gluten but contains almonds) and served with an option of Vegenaise or a homemade blue cheese dip, also good to just pop in the mouth. All and all a real winner. Your recipe is healthier than most other I found in a search and I think taste better. Thanks for the share.

    Reply

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Hi, I’m Dani.

I’m a Health, Wellness & Weight Loss Coach, Mom of two, and the Founder of Clean & Delicious®. I’ll show you how to make healthy eating CRAZY-easy and insanely DELICIOUS!

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