Fitness / January 13, 2024

Buffalo Cauliflower Bites

Healthy vegetarian wing night, really? Yes, really! Give these Buffalo Cauliflower Bites a try, you won’t regret it.

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Versatile, healthy and virtually calorie-free, cauliflower is one of my favorite vegetables to experiment with. From cauliflower rice to cauliflower steaks and tandoori cauliflower, my family and I love it in so many ways… but this has to be one of our favorites.

A vegetarian wing alternative that is lighter, healthier, and cheaper than the Real McCoy, I think I just might prefer these to traditional Buffalo wings. Paired with celery sticks, carrots and a traditional ranch dip, these cauliflower bites are perfect for game night.

If you’re not a huge fan of cauliflower, the batter and sauce have a strong enough flavor that I think you’ll love. And if you are a cauliflower fan, prepare to love it even more!

Are Buffalo Cauliflower Bites Healthy?

Chicken wings are arguably the most popular cut on the bird, and with good reason. The crispy skin is part of what makes them so appealing, but it also makes them the highest calorie part of the chicken. Indeed, two chicken wings have the same caloric value as a whole head of cauliflower. Cauliflower also contains loads of nutrients, anti-oxidants and fiber, so yes, this is most certainly a healthy alternative to wings.

What is Buffalo Sauce?

Originating from the City of Buffalo in upstate New York, Buffalo sauce has become one of the most popular flavors at wing joints across the country. It combines hot sauce with butter and honey to provide the perfect balance of vinegar, butter, and sweetness from the honey. There are as many Buffalo Sauce recipes as there are wing joints in Buffalo… and I encourage you to play around with the proportions to make it just the way you like it.

INGREDIENTS

1 head Cauliflower cut into florets
2 tsp Garlic Powder
½ cup Flour
½ cup Water
1/2 tsp Sea Salt
½ tsp ground Black pepper
1 tsp Paprika
½ cup Hot Sauce
¼ cup Butter melted
1 tsp Lemon juice
1 tsp Honey

INSTRUCTIONS

Preheat

Preheat the oven to 450F and line a baking sheet with parchment paper.

Whisk

Whisk the garlic powder, flour, water, salt, pepper, and paprika together in a bowl until it is smooth.

Bake

Add the cauliflower florets into the bowl and toss until they are coated with the flavored batter. Lay them out onto the tray and place in the oven to bake for 20 – 25 minutes, turning halfway through so that they get crispy on all sides.

Sauce

In another small bowl whisk the hot sauce together with the melted butter, lemon juice, and honey. Brush it onto the crispy baked cauliflower and coat it all over with the buttery spicy sauce.

DEVOUR!

Tips and Tricks to Make Perfect Buffalo Cauliflower Bites

Cauliflower, like all vegetables, contains water. To make sure your cauliflower crisps up nicely, make sure your florets are spread out on the baking sheet.
Turning half way through the cooking time is essential. It ensures even cooking and just the right amount of crispiness.
For extra-sticky cauliflower bites, return them to the oven for a few minutes after tossing. Keep a close eye on them to make sure the honey in the sauce doesn’t burn.
For a more smoky flavor, try smoked paprika instead of regular. Try hot paprika if you like your food extra zingy!

Buffalo Cauliflower Bites top shot featured image

FAQs

why isn’t my cauliflower crispy?

1. Check your oven temperature.
2. Don’t overcrowd the pan.
3. Try adding a tablespoon of vegetable oil to the batter.

can i make this vegan?

Simply substitute the butter for margarine and there you have it.

how can i make the CAULIFLOWER bites softer?

Cauliflower is pretty forgiving, so you can extend the roasting time, but a good alternative is to parboil your florets for five minutes. Make sure to cool and drain them completely before proceeding with the recipe.

Serving Suggestions

I love to serve these “wing style” with raw veggies and ranch dip. They also pair beautifully with coleslaw or these potato wedges. For some protein power, and to continue on with the finger foods, how ’bout serving up these Air Fryer Chicken Nuggets?

Make Ahead and Storage

Buffalo sauce can be made ahead and kept in the fridge for several weeks, but I suggest that you cut up your cauliflower on the same day that you make them. Cauliflower freezes well, but I find it affects the texture so I prefer to go fresh.

Buffalo Cauliflower Bites

Prep Time 15

Cook Time 25

Total Time 40

Servings

Calories 210kcal

Author FoodFaithFitness

Ingredients

1 head Cauliflower cut into florets
2 tsp Garlic Powder
½ cup Flour
½ cup Water
1/2 tsp Sea Salt
½ tsp ground Black pepper
1 tsp Paprika
½ cup Hot Sauce
¼ cup Butter melted
1 tsp Lemon juice
1 tsp Honey

Instructions

Preheat the oven to 450F and line a baking sheet with parchment paper.
Whisk the garlic powder, flour, water, salt, pepper, and paprika together in a bowl until it is smooth.
Add the cauliflower florets into the bowl and toss until they are coated with the flavored batter. Lay them out onto the tray and place in the oven to bake for 20 – 25 minutes, turning halfway through so that they get crispy on all sides.
In another small bowl whisk the hot sauce together with the melted butter, lemon juice, and honey. Brush it onto the crispy baked cauliflower and coat it all over with the buttery spicy sauce.