Baked Buffalo Cauliflower Recipe (2024)

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Oven-Baked Buffalo Cauliflower Bites are a fun and easy appetizer or snack made with just a few simple ingredients. Fully loaded with all the awesome flavor of chickenwings, these low carb and vegetarian Buffalo Cauliflower Bites havea soft and tender inside and crispy outside.

Baked Buffalo Cauliflower Recipe (1)

The Best Buffalo Cauliflower

All the delicious, tangy flavor of buffalo wings without the mess and calories. I’ve never been a huge fan of buffalo chicken wings, so this substitution was an easy one. But even all you wing fans out there will love these spicy little buffalo-sauce-covered cauliflower nuggets.

Tossed in your favorite homemade or store-bought buffalo sauce and dipped in creamy Blue Cheese or Ranch Dressing, this healthy buffalo cauliflower recipe is a crowd favorite and is always gone in minutes!

Ingredients in Buffalo Cauliflower “Wings”

  • Cauliflower
  • Hot sauce
  • Butter
  • Olive oil
  • Salt
  • Garlic powder
  • Lemon juice

You’ll notice that I decided against coating these buffalo cauliflower bites in breadcrumbs or all-purpose flour. By skipping the breadcrumbs you can enjoy even more of these healthy buffalo cauliflower bites, guilt-free! They’re also much easier to make this way (and I’m all about easy recipes!)

Can I use frozen cauliflower florets? I do not recommend making this recipe with frozen cauliflower pieces, as they are more likely to end up with soggy or mushy once thawed and cooked.

Can I use store-bought wing sauce? Absolutely! Use your favorite store-bought wing sauce or make your own, it’s entirely up to you. If I’m short on time my favorite store-bought sauce is Wing-Time Buffalo Wing Sauce.

Can this recipe be made vegan? Yes, to make this buffalo cauliflower recipe vegan, simply swap the butter for a plant-based butter alternative.

Baked Buffalo Cauliflower Recipe (2)

Buffalo Sauce

Making your own buffalo sauce is easy, requiring just a few ingredients. Of course, you can always buy store-bought buffalo sauce, but I find that it’s easier to make my own.

The main ingredients in buffalo sauce are,

  • Hot sauce
  • Butter

First, you’ll need hot sauce. The most well-known hot sauce for buffalo wings also happens to be my favorite- Frank’s RedHot Sauce. Hands down, Frank’s has the best tang to spice ratio and is probably the hot sauce that has been used to make your favorite restaurant buffalo sauce.

Now, with hot sauce, there must be butter. After all, that’s what makes buffalo sauce so finger-licking good! Typically, the hot sauce to butter ratio is 2 to 1.

In this buffalo cauliflower recipe, I added slightly less butter, one tablespoon of olive oil, some lemon juice, and garlic powder. Feel free to play around with the ratio until you find a hot sauce mixture that tastes best to you.

How to Make Buffalo Cauliflower

Like my epic buffalo chicken dip, this buffalo baked cauliflower couldn’t be easier to prepare and bake! Making it one of my very favorite last-minute snacks to enjoy when I want to feast on something filled with flavor.

  1. Preheat the oven and line a large baking sheet.
  2. Make your buffalo sauce.
  3. Toss the cauliflower florets in the buffalo sauce and transfer to the prepared baking sheet.
  4. Bake for approximately 25 minutes, or until the inside is tender and the outside is crispy.
  5. Serve immediately.

Note- some readers have mentioned that they have had good results when waiting to toss their cauliflower bites in the hot sauce until after they’ve been baked. Try each method for yourself and see which one works best for you.

Baked Buffalo Cauliflower Recipe (3)

How to Serve Buffalo Cauliflower

Delicious served as a snack, game day or Super Bowl appetizer, or spicy side dish, these buffalo cauliflower bites love being dunked in creamy blue cheese dressing, ranch dressing, or any other creamy sauce or dip.

Entirely gluten-free and vegetarian, serve your perfectly prepared cauliflower bites in fun-size cups or on a large platter with veggies like crunchy celery sticks, carrot sticks, and sliced bell peppers drizzled with all your creamy favorites.

Or, make it a meal and enjoy with juicy baked chicken, cooked rice, or added to your favorite tacos!

Check Out These Delicious Buffalo Chicken Recipes,

  • Cheesy Buffalo Chicken Spaghetti Squash Recipe
  • Instant Pot Buffalo Chicken Sandwiches
  • Buffalo Chicken Soup
  • Buffalo Turkey Meatballs
  • The Best Buffalo Chicken Dip Recipe

If you try making this Baked Buffalo Cauliflower Recipe, please leave me a comment and let me know!I always love to read your thoughts and feedback!

Baked Buffalo Cauliflower Recipe (4)

RECIPE CARD

Baked Buffalo Cauliflower Recipe (5)

Baked Buffalo Cauliflower Bites

4.81 from 666 votes

AuthorAuthor: Baked Buffalo Cauliflower Recipe (6)Jessica Randhawa

Oven Baked Buffalo Cauliflower Bites are a fun and easy appetizer or snack made with just a few simple ingredients.

Print Recipe Pin Recipe Rate Recipe Save

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Time 30 minutes mins

Course Side Dish, Vegetables

Cuisine American

Servings 4 servings

Calories 92 kcal

Ingredients

  • 1 large head of cauliflower - cut into small florets
  • ½ cup Frank's RedHot Sauce - plus more for serving
  • 2 tablespoon butter - melted
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon garlic powder
  • 1 teaspoon salt

Instructions

  • Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Set aside. Transfercauliflower florets to a large bowl.

  • In a small bowl whisk together the hot sauce, melted butter, olive oil,lemon juice, garlic powder, and salt. Whisk well to combine. Pour the hot sauce mixture over the cauliflower florets and toss well to coat.

  • Spread the cauliflower in a single layer over a lined baking sheet and bake for 25-30 minutes, gently tossing the cauliflower approximately halfway through cooking. Cook until the cauliflower is fork-tender and browned around the edges. Season with black pepper, if desired.

Jessica's Notes

If you like extra crispy edges, set the oven to broil in the last 2 minutes of baking and cook until just brown around the edges.

Some readers have mentioned that their cauliflower bites come out less soggy when they bake their cauliflower florets in a little olive oilfirst, before adding any hot sauce. After the cauliflower is baked, then they transfer to hot sauce mixture and toss to coat. Let me know what works best for you!

Buffalo cauliflower is best enjoyed immediately.

Nutritional Information

Calories: 92kcal | Carbohydrates: 2g | Protein: 0g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 1168mg | Potassium: 108mg | Fiber: 0g | Sugar: 0g | Vitamin A: 205IU | Vitamin C: 29.3mg | Calcium: 6mg | Iron: 0.2mg

(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)

Keyword Baked buffalo cauliflower, Buffalo Cauliflower, Buffalo Cauliflower Bites

Did You Make This Recipe? Tag it Today!Mention @theforkedspoon or tag #theforkedspoon and please leave your star rating in the comment section below.

This recipe was originally published on April 25, 2016, updated on December 22, 2018, with new images and more detailed post information, and updated again on August 26th, 2020 with additional tips.

Baked Buffalo Cauliflower Recipe (2024)

FAQs

How do you cook wholly veggie buffalo cauliflower? ›

Cooking Instructions: Oven/Toaster Oven: Preheat oven to 425 degrees F (220 degrees C). Arrange frozen cauliflower into a single layer on a baking sheet. Parchment paper preferred. Bake 23-25 minutes to desired crispness, flipping halfway.

What pairs well with buffalo cauliflower? ›

The best side dishes to serve with buffalo cauliflower are coleslaw, spinach artichoke dip, chicken wings, cheese curds, fried shrimp, blooming onion, garlic bread, sweet potato fries, Greek salad, cucumber salad, baked mac and cheese, grilled vegetables, and cornbread.

Is buffalo cauliflower healthier than wings? ›

Definitely! These cauliflower wings are a healthy vegan alternative to traditional buffalo wings. They're baked instead of fried, low-carb and there's no added sugar.

Why are my cauliflower bites soggy? ›

Soggy cauliflower wings can result from excess batter or overcrowding on the baking sheet. Be sure to shake off excess batter before baking, and give each floret enough space to allow for proper air circulation. Baking on a wire rack can also help prevent sogginess.

Why is my roasted cauliflower tough? ›

Undercooking It. Overcooking is bad, but undercooking cauliflower is an equally off-putting problem. "When making cauliflower steaks or roasting florets, if you don't roast it in the oven long enough it will be warm but still hard and unenjoyable to eat," says Michalczyk.

Why do you soak cauliflower before cooking? ›

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

What to avoid when buying cauliflower? ›

Look for a clean, compact head with tightly closed bud clusters. Avoid heads with loose or crumbly florets, brown spots or dull color. The leaves should look fresh and green. When buying pre-cut cauliflower, choose firm pieces with no discoloration.

Why is it called buffalo cauliflower? ›

My Buffalo Cauliflower Wing Sauce

Named after Buffalo, New York, its city of origin, this rich, tangy, spicy condiment earned its fame as a sauce for regular chicken wings. It's traditionally made with a cayenne pepper hot sauce like Frank's RedHot, melted butter, and vinegar.

Why do you add milk to boiled cauliflower? ›

Adding milk to the water will help the cauliflower keep its white color and will sweeten the flavor of the cauliflower. Bring water to a boil and add the cauliflower pieces. Allow the water to return to a boil and gently boil for 3 to 5 minutes.

Is cauliflower better for you than potatoes? ›

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

Which is the healthiest broccoli or cauliflower? ›

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Does cauliflower have more carbs than potatoes? ›

Compared to potatoes, cauliflower has less than half the calories per the same 100 gram serving. (source) Cauliflower has only 3 grams of “net carbs” per 100 gram serving, while potatoes have 14 grams of net carbs.

Can you over cook cauliflower? ›

The general rule of thumb is about 20 minutes. Cauliflower that is overcooked will lose up to 50% of its vitamins and minerals. If you want a healthy meal, cook it for just a few minutes less.

Why does my cauliflower taste weird? ›

It can also taste bitter from a lack of moisture, uneven watering, waiting too long to harvest, or overcooking.

Why did my cauliflower turn green after cooking? ›

If cooked too much the cauliflower will lose its purple color and turn green ‐ which isn't bad but it will cease to look nice. Cauliflower should be dense and heavy with a satiny stem. The leaves surrounding the florets should be fresh and green.

Does cauliflower need to be cooked? ›

The florets are great used raw in a salad or as part of a crudité selection served with dips. Cooked cauliflower florets keep their shape best when steamed (5-10 mins) – remember to place them upright in the steamer. It can also be boiled (takes 5-10 mins for florets; around 10 mins for a whole cauliflower).

Should you rinse cauliflower before cooking? ›

The separated florets have to be washed properly under a tap. This removes dirt and large parasites such as worms. The next step is cleaning the cauliflower in mildly warm water in which a little salt was dissolved. This process – which should last 10-20 minutes - destroys several microbes and large parasites.

Should you cook cauliflower before eating? ›

Raw or Cooked.

Cauliflower is a versatile vegetable that can be enjoyed in various ways. Eating raw cauliflower provides maximum vitamin C content, but cooking cauliflower allows your body to absorb more nutrients, such as vitamin K and potassium.

Is Wholly veggie healthy? ›

Free of additives, preservatives, gluten, soy, and GMOs. Just great quality vegetables, simple seasonings and chef-inspired recipes in convenient formats that are delicious, and accessible. By putting more vegetables on more plates, and more seeds in more soil, we're planting for a greener, healthier future.

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