These Buffalo Cauliflower Bites are a spicy party appetizer that is a healthier low carb vegetarian version to chicken wings.
Keto Buffalo Cauliflower Bites
Truth be told, I really wasn’t sure how this recipe for Buffalo Cauliflower Bites was going to taste. After all, they are no Buffalo Chicken Wings.
Yet in the search for a perfect appetizer that is also a healthy option and keto – this healthy buffalo cauliflower bites recipe is simply the best.
So really, how good could anything be as wonderful when you swap something amazing such traditional chicken wings with a vegetable like cauliflower?
Yet my daughter asked me to make these, as she loves the vegetable. Truth is, that wing sauce gives a good disguise.
Plus, I am one that loves fewer calories, and to swap out carbs when I can. I gave Fried Cauliflower Rice a try, and have fallen in love with this healthy swap for rice.
Then theres my Roasted Garlic Cauliflower Mash, a great alternative to potatoes. Let’s call this another cauliflower swap of success, and a great addition to my collection of healthy recipes.
Turns out, I couldn’t hold back. These buffalo cauliflower wings were so good with their buffalo flavor, I kept reaching for more. Go figure!
This is a healthy recipe that is so delicious you might not even miss the chicken. Plus I love that this is such an easy recipe.
These surprisingly addictive Baked Buffalo Cauliflower Bites are an easy appetizer for your next gathering or game day. It’s great to have options when serving to guests!
Cauliflower has an amazing way of taking on the flavour of whatever it’s cooked with, so it’s the ideal vegetable swap for a healthy snack.
How to Make Buffalo Cauliflower Bites
You’ll need just 5 simple ingredients to make this buffalo cauliflower recipe. The detailed instructions and printable recipe card are below.
- head of cauliflower
- olive oil
- buffalo sauce ( I use frank’s redhot)
To Make: Preheat oven to 425. Place cauliflower florets into a large ziplock bag. Drizzle with olive oil and salt (you can also add some garlic powder too if you wish), seal the bag and gently toss to coat. Line a baking sheet with parchment paper.
Place contents on the prepared baking sheet in a single layer. Bake for 15 minutes, turning florets once.
Check florets often for tenderness inside and a crisp outside. Keep in mind that baking time will vary depending on oven.
Once cooked to preference, remove from oven. Melt butter in the microwave in a large bowl and then add the buffalo sauce to the melted butter and stir.
Toss cooked cauliflower in the bowl of the hot sauce mixture to coat them. Adding more spicy buffalo sauce if you want a higher spice level for extra spicy buffalo cauliflower bites.
Return cauliflower back on pan and into the oven for another 3-5 minutes, until you see parts turning golden brown. This makes them crispy.
Serve this baked cauliflower warm with your choice of veggie sticks, ranch dip and sour cream for those that need to beat the heat.
Buffalo Cauliflower Bites Tips:
- Make sure the florets are cut on the larger side, as small ones will tend to get mushy and not crisp up nicely.
- Pair baked buffalo cauliflower bites with a small bowl of rich and creamy dressing. Blue cheese dressing (or bleu cheese dressing) is great, yet a good ‘ol standby of ranch dressing will also do just fine. Don’t forget the veggie sticks, to mellow out the heat and add another health choice. Carrot sticks, celery sticks and sliced cucumber are our go-to! Also have sour cream on hand.
- The best way is to serve cauliflower buffalo wings with toothpicks, so stab and dip. It’s less messy and one of our favorite appetizers.
- Serve with Keto BBQ Sauce for dipping.
How to Make Air Fryer Buffalo Cauliflower Bites
Making oven baked buffalo cauliflower bites in the air fryer is simple. Here are the steps:
- Lightly grease your air fryer basket or rack.
- Arrange cauliflower in a single layer (working in batches if they don’t all fit in a single layer).
- Cook at 375°F for 12 to 15 minutes, tossing once or twice halfway through, until the cauliflower is browned in spots. When the pieces are fork tender and slightly browned, they are done. If you want them crispier, try cooking for 2 to 3 minutes longer.
Much like with these cauliflower buffalo bites, this tender white vegetable tends to take on the flavor of whatever it’s cooked with.
So, if you’re like me and are not crazy about the taste of cauliflower, you have absolutely nothing to worry about when you make this buffalo cauliflower.
Tender on the inside and crisp on the outside, these Buffalo Cauliflower Bites have a delicious kick. Follow my recipe or add less hot sauce just in case some like a mild taste, yet have more on hand for those that prefer them hot!
Crunchy, spicy and perfectly matched with a cool and creamy dip with veggies, this is a perfect party appetizer recipe for game day to a super bowl party. These you can indulge in, with no guilt!
- 1 cauliflower head, cut into large bite-sized florets
- 4 tbsp olive oil
- 1/4 tsp salt
- 2 tbsp butter, melted
- 1/2 cup buffalo sauce, more if desired
- Preheat oven to 425
- Place cauliflower florets in a large ziplock bag. Drizzle with olive oil and salt, seal bag and gently toss to coat.
- Place contents on a cookie sheet and bake for 15 minutes, turning florets once.
- Check florets often for tenderness inside and a crisp outside. Keep in mind that baking time will vary depending on oven.
- Once cooked to preference, remove from oven. Melt butter in the microwave in a medium sized bowl and then add the buffalo sauce.
- Toss cooked cauliflower in the bowl, to coat. Place back on pan and into the oven for another 3-5 minutes.
- Serve warm with your choice of veggie sticks and dressing to dip.
Nutrition Information:Yield: 8 Serving Size: 8 Servings
Amount Per Serving: Calories: 105Saturated Fat: 2gCholesterol: 7mgSodium: 579mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 1g