Baked Buffalo Cauliflower Recipe

Oven Baked Buffalo Cauliflower Bites are a fun and easy appetizer or snack made with just a few simple ingredients. Fully loaded with all the awesome flavor of chicken wings, these low carb and vegetarian Buffalo Cauliflower Bites have a soft and tender inside and crispy outside. 

Buffalo Cauliflower

All the delicious, tangy flavor of buffalo wings without the mess and calories. I’ve never been a huge fan of chicken wings, so this substitution was an easy one. But even all you wing fans out there will love these spicy little buffalo-sauce-covered cauliflower nuggets.

Tossed in your favorite homemade or store-bought buffalo sauce and dipped in creamy Blue Cheese or Ranch Dressing, this healthy buffalo cauliflower is a crowd favorite and is always gone in minutes!

Ingredients in Buffalo Cauliflower Bites

Although still healthier than chicken wings or fried cauliflower, I ultimately decided against coating the cauliflower in breadcrumbs. By skipping the breadcrumbs you can enjoy even more of these healthy buffalo cauliflower bites, guilt-free!

• Cauliflower
• Hot sauce
• Butter
• Olive oil
• Salt
• Garlic powder
• Lemon juice

Buffalo Sauce

Making your own buffalo sauce is easy, requiring just a few ingredients. Of course, you can always buy store-bought buffalo sauce, but I find that it’s easier to make my own.

The main ingredients in buffalo sauce are,

• hot sauce
• butter

First, you’ll need hot sauce. The most well known hot sauce for buffalo wings also happens to be my favorite- Frank’s RedHot Sauce. Hands down, Frank’s has the best tang to spice ratio and is probably the hot sauce that has been used to make your favorite restaurant buffalo sauce.

With hot sauce, there must be butter. After all, that’s what makes buffalo sauce so finger-licking good! Typically, the hot sauce to butter ratio is 2 to 1. 

In this buffalo cauliflower recipe, I added slightly less butter, one tablespoon of olive oil, some lemon juice, and garlic powder. Feel free to play around with the ratio until you find what works best for you.

How to make Buffalo Cauliflower

Like my Buffalo Chicken Dip, this Buffalo Cauliflower couldn’t be easier to prepare and bake! Making it one of my very favorite last-minute snacks to enjoy when I want to feast on something filled with flavor. 

1. Preheat the oven and line a large baking sheet.
2. Make your buffalo sauce.
3. Toss the cauliflower florets in the buffalo sauce and transfer to the prepared baking sheet.
4. Bake for approximately 25 minutes, or until the inside is tender and outside is crispy.
5. Serve immediately.

What to serve with Buffalo Cauliflower

Delicious served as a snack or small-bite appetizer, buffalo cauliflower bites really love being dunked in creamy blue cheese, ranch dressing, or any other creamy sauce or dip. 

Serve in fun-size cups or on a large platter with crunchy celery sticks, carrot sticks, and bell pepper drizzled with all your creamy favorites.

Or, make it a meal and enjoy your buffalo cauliflower with chicken, shrimp, or your favorite chopped salad.

If you try making this Baked Buffalo Cauliflower Recipe, please leave me a comment and let me know! I always love to read your thoughts and feedback!

For more buffalo chicken recipes check out,

• Cheesy Buffalo Chicken Spaghetti Squash Recipe
• Instant Pot Buffalo Chicken Quinoa Bowls
• Instant Pot Buffalo Chicken Sandwiches
• Buffalo Chicken Soup
• Buffalo Chicken and Cauliflower Taquitos
• Instant Pot Buffalo Chicken Sandwiches
• Buffalo Turkey Meatballs

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Baked Buffalo Cauliflower Bites

4.57 from 16 votes

Oven Baked Buffalo Cauliflower Bites are a fun and easy appetizer or snack made with just a few simple ingredients.

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Course: Side Dish

Cuisine: American

Keyword: Buffalo Cauliflower, Buffalo Cauliflower Bites

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 30 minutes

Servings: 4 servings

Calories: 92kcal

Ingredients

US Customary - Metric

• 1 large cauliflower - cut into small florets
• 1/2 cup Frank's RedHot Sauce - plus more for serving
• 2 tbsp butter - melted
• 1 tbsp olive oil
• 1 tbsp fresh lemon juice
• 1/2 tsp garlic powder
• 1 tsp salt

Instructions

• Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Set aside. Transfer cauliflower florets to a large mixing bowl.
• In a small bowl whisk together the hot sauce, melted butter, olive oil, lemon juice, garlic powder, and salt. Whisk well to combine. Pour the buffalo sauce over the cauliflower florets and toss well to coat.
• Spread the cauliflower in a single layer over lined baking sheet and bake for 25-30 minutes or until cauliflower is fork tender and browned around the edges.

Nutrition

Nutrition Facts

Baked Buffalo Cauliflower Bites

Amount Per Serving

Calories 92 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 4g 20%

Cholesterol 15mg 5%

Sodium 1168mg 49%

Potassium 108mg 3%

Total Carbohydrates 2g 1%

Dietary Fiber 0g 0%

Sugars 0g

Protein 0g 0%

Vitamin A 4.1%

Vitamin C 35.5%

Calcium 0.6%

Iron 1.2%

* Percent Daily Values are based on a 2000 calorie diet.

(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)

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This recipe was originally published on April 25, 2016, and updated on December 22, 2018, with new images and more detailed post information.