Buffalo Cauliflower Bites - Chef Abbie Gellman MS, RD, CDN

Buffalo Cauliflower Bites

Chef Abbie Gellman RD

Move over buffalo wings. Introducing my healthier alternative, buffalo cauliflower bites! Get the same great taste as traditional wings, but more vitamins and nutrients. The best part? They’re baked, not fried. They are the perfect appetizer for game day or girls night! Make sure you make extra, because these will be gone in a flash.

All About Buffalo Cauliflower Bites

As a chef and dietitian, I love to create healthy recipes that are accessible and easy. My buffalo cauliflower bites use a lot of ingredients that we have on hand. First preheat the oven to 425 ℉. Next, cut the cauliflower into bite sized pieces. This is most easily done by removing the core of the cauliflower.

Note: You can also purchase pre-cut cauliflower florets or frozen cauliflower florets. If you’re using frozen cauliflower, defrost fully before cooking for optimal crispiness. 

Once your cauliflower is cut, place the florets in an even layer on a lined baking sheet. Drizzle the cauliflower with olive oil, and sprinkle garlic powder, salt, and pepper. Bake the cauliflower florets for 20-25 minutes. Remove the cauliflower from the oven and pour the hot sauce over the florets, I like Frank’s Red Hot. Make sure each floret is covered, and place the pan back in the oven for an additional 5-10 minutes. In just 35 minutes, you have irresistible buffalo cauliflower bites!

Buffalo Cauliflower Bites Health Benefits

Cauliflower is in the cruciferous family along with other veggies like broccoli and Brussels sprouts. Like its vegetable relatives, cauliflower is also packed with beneficial nutrients. One cup of raw cauliflower provides about 25 calories, 3 grams of fiber, is an excellent source of vitamin C and vitamin K, and is a good source of vitamin B6 and folate. These nutrients assist in the health of our skin, blood, brain, immune system and creation of cells and energy. My buffalo cauliflower bites are the complete package: nutritious and flavorful. 

Similar Pages

For more delicious and nutritious appetizers, check out my Peach Salsa, my Cherry Tomato Bruschetta, and my Easy Crab Salad with Endive!  


Elliott, B. (2017, April 14). The Top 8 Health Benefits of Cauliflower. Retrieved January 18, 2020, from https://www.healthline.com/nutrition/benefits-of-cauliflower#section1

Price, C. (2016). Vitamania: how vitamins revolutionized the way we think about food. New York: Penguin Books.

buffalo cauliflower

Buffalo Cauliflower Bites

5 from 1 vote
Print Pin Rate
Course: Appetizer, Side Dish
Keyword: buffalo bites, cauliflower, vegan, vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 servings
Author: Chef Abbie Gellman RD


  • 1 head cauliflower at least 2 pounds, cut into florets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/3 cup hot sauce I like Frank's RedHot


  • Preheat oven to 425 degrees F. Line baking sheet with foil or parchment paper.
  • Place the cauliflower on the baking sheet, drizzle with oil, garlic powder, salt, and pepper, and toss to combine. Arrange in an even layer.
  • Roast until golden-brown and beginning to crisp, about 20-25 minutes.
  • Remove the cauliflower from oven. Pour the hot sauce over the cauliflower and use a spatula to toss until the florets are evenly coated. Return to the oven and roast until crispy, 5 to 10 minutes more.


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