Guilt-Free Cauliflower Buffalo Bites

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Guilt-Free Cauliflower Buffalo Bites

These Guilt-Free Cauliflower Buffalo Bites are so close to their chicken wing counterpart, it’s hard to believe they are good for you. They are vegetarian and gluten free, and can easily be made vegan, which makes them a great appetizer or dinner side dish.

How To Cut Cauliflower

To remove the cauliflower florets, trim off the root end of the head of cauliflower. Using a 9-1/4″ French Chef knife, cut the head into quarters.

You can use the tip of the knife to cut away the florets, but another easier and safer way to do it is to snip them off with kitchen shears, like Cutco’s Super Shears.

For tips on cutting cauliflower, whether just removing the florets or finely chopping it to make a “cauliflower rice,” take a look at our tutorial, How To Cut Cauliflower.

Making the Cauliflower Bites

Once the florets are removed, they’re tossed in a sauce made from hot sauce, butter, coconut aminos (or soy sauce), apple cider vinegar and garlic powder. While making the sauce, reserve some for drizzling over the florets when they’re done.

Roast the coated cauliflower in a hot, 425 F oven for about 20 minutes, tossing halfway through baking time. When done, transfer to a serving dish, drizzle on the reserved sauce, sprinkle with chopped parsley and serve alongside ranch or blue cheese dressing.

Cauliflower is an excellent source of vitamin C, vitamin K, and folate, making them nutritious and guilt-free. It doesn’t get much easier than this and they’ll fool even the biggest fried-food lovers.

Nutrition Information: Serving size: (1/6th of recipe) 108 Calories, 6g Fat , 11g Carbohydrates, 725mg Sodium, 2g Fiber, 2g Protein

Cauliflower Buffalo Bites

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  • 1/2 cup hot sauce (i.e. Frank's Red Hot® Sauce), divided
  • 2 1/2 tablespoons butter
  • 1 tablespoon coconut aminos (or soy sauce)
  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1 large head of cauliflower, cut into florets, stems removed
  • Chopped parsley for garnish


  1. Preheat oven to 425 F. Line baking sheet with parchment paper.
  2. In a small saucepan, mix together hot sauce, butter, coconut aminos, apple cider vinegar and garlic powder,and heat over medium heat.
  3. In a large bowl combine the cauliflower florets and 1/3 cup of the heated Buffalo sauce mixture. Toss to coat.
  4. Spread out cauliflower on sheet pan and bake for 18-20 min tossing halfway through baking time.
  5. When done, remove from oven, transfer to serving dish and drizzle with remaining hot sauce. Top with parsley and serve with ranch or blue cheese for dipping.

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