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.
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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.
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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.
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This looks amazing! I need to try it! Thanks for sharing 🙂
You’re welcome! Hope you enjoy this recipe!
Making this for book club tonight! Only have sauce done but it tastes amazing so far
What a great dish to bring to a book club. Enjoy!
Can you use coconut oil instead of ghee?
Yes, you can use coconut oil in place of the ghee.
My youngest is obsessed with all things buffalo. I wonder if this would work to get more veggies in him.
Definitely think you should try! More veggies for the win 👍🏻
This was very yummy, but definitely needed more time in the oven! I’ll be making again soon!
Can’t wait to try this tonight! Can I make them in my air fryer instead of my oven? If so, what temp./how long would you recommend?
We’d suggest cooking them in the air fryer at 400F for 12-16 minutes or until tender.