Appetizers and Snacks/ Gluten Free/ Side Dish

Healthy Roasted Buffalo Cauliflower Bites Recipe

buffalo cauliflower bites with celery and dip

Buffalo Cauliflower Bites have all the taste of your favorite buffalo appetizer with less of the guilt! I’ll Serve them with your favorite dipping sauce!

I like to think of this low carb Cauliflower Buffalo Bites recipe as the Hail Mary to your tailgating menu!  How often do you go to a party and the food looks just TOO good to resist?

Meatballs in sauce, sub sandwiches, buffalo chicken dip….drooling over here!

But along with all the decadence, I like to have some healthy options, too. 

Luckily, when you make buffalo cauliflower bites, you can have a fiesta in your mouth but not pay for it in calories when the party is over.

Now, I’m going to be completely honest. I don’t understand football.

We had a soccer team in high school (hello small town living) and I didn’t catch many football games in college.

But tailgating food plus Super Bowl commercials? Those, I can understand.

So let’s talk baked buffalo cauliflower. Because cauliflower, it’s all the rage right now, you know???

How to make buffalo cauliflower bites

  • Only use parchment paper to line your baking sheet. A silpat liner or greased baking sheet won’t hold the batter on your cauliflower.
  • Save time by buying a bag of pre-chopped cauliflower florets.
  • To make this recipe gluten free, use rice flour. (NOTE: If you’re using rice flour, you may need to add a little more liquid to get the batter to the right consistency. The batter should be thick enough to stick to the florets but still thin enough to drip.)
  • Don’t overcrowd the pan. We want these buffalo bites to roast, not steam!
  • Flip halfway through the baking time.
  • I haven’t tried it yet, but I bet you could rock these in your Air Fryer!

Many thanks to Delicious Living for sharing this wonderful recipe with me – just in time for game day!

buffalo cauliflower bites with celery sticks

What to serve with buffalo cauliflower

Are you team ranch dressing or team blue dressing? Both of those would pair nicely, of course! I like some celery and carrots on the side too.

And let’s be real here, maybe a Michelob Ultra, wink wink!!!

Other healthy tailgating recipes you’ll love:

Note: I may use referral or affiliate links for the products I love.

Made with love,

Cauliflower Buffalo Bites


This cauliflower version of buffalo wings wins everyone over! Serve them with your favorite dipping sauce!


  • 1 cups head caulflower, 4-5 florets
  • 1/2 cup milk, almond or soy can be substituted for dairy free
  • 1/2 cup water
  • 3/4 cup all-purpose flour or gluten-free rice flour
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp sea salt
  • 1/4 tsp ground black pepper
  • 1 tsp butter or butter spread
  • 1 cup Frank's red hot sauce


  1. Preheat oven to 450 degrees. Link a baking sheet with parchment paper. (NOTE: Do not use a silpat liner or just a greased baking sheet. The parchment is necessary to keep the batter on the florets).
  2. Cut cauliflower into florets. In a large bowl, combine milk, water, flour, garlic powder, onion powder, cumin, paprika, salt and pepper. (NOTE: If you're using rice flour, you may need to add a little more liquid to get the batter to the right consistency. The batter should be thick enough to stick to the florets but still thin enough to drip.)
  3. Dip each floret into the mixture to coat evenly. Remove excess batter by tapping the floret a couple of times again the side of the bowl.
  4. Lay coated florets on parchment lined baking sheet without overcrowding them.
  5. Bake for 25 minutes or until golden brown, flipping the florets halfway through baking time.
  6. In a small saucepan over low heat, combine the butter and hot sauce. Heat just until melted, stir and set aside.
  7. Remove cauliflower from oven and place in a large clean bowl. Pour hot sauce mixture over florets and toss gently until coated. Spread all the florets on the same parchment-lined baking sheet again. Return to oven and bake for another 25 minutes, flipping the florets halfway through baking time.

Nutrition Information

Serving Size

1 grams

Amount Per Serving Unsaturated Fat 0g

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cauliflower buffalo bites

cauliflower buffalo bites

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  • Reply
    September 27, 2019 at 10:24 am

    This looks deliicous and what a perfect appetizer for game day. I’m always looking for healthier snacks

  • Reply
    Beth Neels
    September 27, 2019 at 10:27 am

    These are so delicious! They will be my new appetizer for any occasion!

  • Reply
    September 27, 2019 at 10:40 am

    I am obsessed with buffalo sauce. This looks like a nice healthy way to enjoy it.

  • Reply
    September 27, 2019 at 10:44 am

    Amazing! I’m going to try them in the air fryer – It’s my new kitchen addiction! I love all the flavor that you have going in the seasoning.

  • Reply
    September 27, 2019 at 11:43 am

    Oh my goodness!They look and sounds super delicious!I can image the flavors.. can’t wait to try it!

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