This buffalo cauliflower bites recipe was created on a whim out of a need to use up some ingredients in my fridge. However, it turned out so delicious that I decided it needed to live on our website, and it quickly became a highly requested recipe at all my gameday watch parties. My friends and family love that these bites have all the bold, tangy flavor of buffalo wings, and I love that they sneak a little more veggies and nutrients into the day. They’re so yummy that even non-veggie lovers have been known to go back for more!
Recipe Highlights
A few reasons why I’ve been making these cauliflower buffalo bites for years:
- This recipe comes together with just two ingredients and is egg-free, gluten-free, dairy-free, grain-free, vegetarian, and low-carb, making it an easy go-to option when I need to serve people with a variety of dietary requests
- Requiring just 5 minutes of prep time, a quick cooking time, and a total time of 30 minutes, these cauliflower bites allow me to get in and out of the kitchen and back to the festivities of the day in no time
- I prioritize different types of fiber in my diet, and since these buffalo bites are based on cauliflower, I know I’m getting a great source of insoluble fiber
- I can easily customize the flavor with various seasonings like garlic powder, onion powder, paprika, and melted butter as well as different hot sauces or wing sauces
Ingredient Highlight: Cauliflower
Nowadays, you’ll find cauliflower incorporated into so many things, from pizza crusts to chicken nuggets. Not only is it extremely versatile, but it’s a fairly neutral flavor, can transform into many textures, and is also has some nutritional benefits. For instance, cauliflower is a good source of vitamin C, vitamin A, potassium, and vitamin K, as well as folate and various antioxidants. When roasted, cauliflower can get nice and crispy, eliminating the need for breading and keeping these bites gluten-free without sacrificing any of the texture.
Air Fry The Cauliflower Bites
If I’m serving buffalo cauliflower florets on their own as a snack or appetizer, I prefer not to heat the oven or dirty up lots of mixing bowls and baking sheets. So, I typically use my air fryer instead. It works great for getting that crispy exterior and tender interior. Plus, air fryers are so easy to use and, since the air circulates around the food, it speeds up the cooking process without truly frying foods.
To make air fryer buffalo cauliflower bites, follow the recipe as usual, coating the bite-sized cauliflower pieces in buffalo sauce in a large bowl. Then, instead of using a parchment paper lined baking sheet, arrange the pieces in a single layer in the air fryer basket, lightly greased with olive oil, and air fry at 375 degrees for about 15 minutes, stopping to toss them around once. If making a large head of cauliflower or using several heads, I work in batches so as not to overcrowd the air fryer.
How To Serve
This buffalo cauliflower recipe is definitely more of a finger food, perfect for snacking. So, I love to serve it as part of an appetizer spread alongside buffalo chicken strips, buffalo chicken wings, Jennifer Aniston salad, spinach dip and chips, a veggie platter with carrot and celery sticks, and root vegetable fries. It’s always a huge hit for Super Bowl parties, especially when I add dipping sauces like extra homemade buffalo sauce, Ranch dressing, and blue cheese dressing.
I’ve even served these roasted cauliflower bites atop greens for a main dish salad and as a fun side dish for our Instant Pot baby back ribs, grilled pork loin, and gluten free chicken nuggets.
How To Store
Once cool, I store leftovers in an airtight container in the fridge for up to 3 days. To keep them crispy, I recommend reheating leftovers in the oven or air fryer at 400 degrees F just until warmed through. I’ve tried warming leftovers in the microwave, and it works in a pinch, but the cauliflower tends to be a little on the mushy side.
Want to save this recipe?
Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
Buffalo Cauliflower Bites Recipe
These buffalo cauliflower bites are crispy on the outside, tender on the inside, and bursting with tangy buffalo flavor. Make them in the oven or air fryer. They’re the perfect appetizer or snack for every occasion from holidays to game days!
Ingredients
- 1 head of cauliflower, cut into pieces (about 4–4.5 cups)
- ½ cup buffalo sauce (use homemade or store-bought), plus more for tossing
- Ranch dressing or bleu cheese dressing for dipping
Instructions
- Preheat oven to 425 degrees
- Cut the cauliflower into bite sized pieces (make sure the pieces are about the same size so they cook evenly)
- In a large bowl, toss together the cauliflower pieces and buffalo sauce until the pieces are evenly coated.
- Spread the cauliflower in an even layer on a parchment lined large sheet pan.
- Bake for 20-25 minutes, tossing halfway through. Around the 20 minute time, check with a fork to check if done.
- If saucier bites are desired, toss the roasted bites with with additional buffalo sauce right out of the oven. Serve with ranch dressing, bleu cheese dressing, carrots and celery sticks.
Last Step! Please leave a review and rating letting us know how you liked this recipe! This helps our business thrive so we can continue providing free recipes and high-quality content for you.
Notes
For even crispier bites, broil for 2 minutes after the cook time, watching carefully so as not to burn, until the cauliflower is the desired crispiness.
Store leftovers can be stored in an airtight container for 2-3 days.
Air fryer method: Bake in batches in the air fryer basket at 375 degrees for about 15 minutes, tossing at least once during the air fryer time.
Nutrition Information
- Serving Size: 1/8 of recipe
- Calories: 54
- Fat: 3 g
- (Sat Fat: 2 g)
- Sodium: 118 mg
- Carbohydrate: 6 g
- (Fiber: 2 g
- Sugar: 2 g)
- Protein: 2 g
- Cholesterol: 7 g
Dietary
The photos in this post were taken by Megan McKeehan.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
Jennifer says
These are so good! Best Buffalo sauce ever! I cant wait to make these again~!
Stacie Hassing says
Awesome!!! Great to hear!
Carol says
Thank you so much for this recipe! I’ve disliked cauliflower my entire life, but have recently started tolerating cauli rice. I made this recipe and to my astonishment, couldn’t get enough of cauliflower! I actually crave it now. Thanks.
Jessica Beacom says
All the YES to this! That buffalo sauce is magic and I’m glad to see it’s working on cauliflower for you!
Nicole says
Amazing! I used more of the buffalo sauce for the bake and left it in the oven a bit longer to allow the cauliflower to start to carmelize. Yum yum yum!
Kate Geissler says
I’ve been trying for about a year to perfect my buffalo cauliflower. The first time I tried this recipe, the search was over. I definitely had to bake it for longer than specified, but it was with the wait!
Jessica Beacom says
Yesssss!!!
Barbara Alfeo says
I absolutely love your recipe! I am writing vegetarian recipe round ups on my blog in 2019 for people who are trying to make more meat-free meals (everyone has to start somewhere). I would love to feature you. You can check out my blog (for beginner environmentalists) at sunshineguerrilla.com. Is it alright if I share this link to your recipe?
Stacie Hassing says
Thanks Barbara! And yes, absolutely!