Buffalo Cauliflower Bites are an amazing healthy and plant-based alternative to classic chicken wings. This easy recipe coats cauliflower florets in batter before baking them in the oven, tossing in spicy buffalo sauce, and then finishing to crispy perfection. Serve this vegan and easy-to-make gluten-free appetizer along with ranch or blue cheese to round out your game day menu!
It has been said before, but I will say it again… Super Bowl, to me, is ALL about the food!! Sincere apologies if that offends any of you football fanatics out there!
While Parmesan & Garlic Chicken Wings, Buffalo Chicken Celery Sticks, and Buffalo Chicken Wings are all amazing snacks on game day, it’s nice to have some plant-based options added to the lineup. Chances are, at least a few people at the party will be SUPER grateful to have a meat-free appetizer to enjoy!
These Buffalo Cauliflower Bites are an excellent vegan-friendly appetizer option that pair perfectly with all the classics. Plus, they can easily be made gluten-free and Paleo, too.
I guarantee you all types of eaters will devour this delicious recipe!
Ingredients
The simple ingredients you need to make this Buffalo Cauliflower recipe include:
- Cauliflower. Find a pretty large head of cauliflower. Make sure you have AT LEAST 5 cups, but closer to 6 cups of cauliflower is best. Cut it so all of the florets are similar in size so they cook up evenly.
- Flour. Regular all purpose flour or a gluten-free 1-to-1 blend will both work. You can also use ¼ cup almond flour, ¼ cup tapioca flour, and 2 tablespoons of coconut flour for a Paleo flour blend in place of the regular flour.
- Water. This will create the base for the batter. Any water you have at home will do.
- Seasonings. A simple mix of garlic powder and salt add the perfect flavor.
- Buffalo wing sauce. Make your own homemade sauce or pick out a store-bought variety. Make sure to get the WING sauce and not the hot sauce or it will be WAY too spicy.
How to Make Crispy Buffalo Cauliflower Bites
The basic steps for making Buffalo Cauliflower Bites are simple to follow. Please see the recipe card below for more detailed ingredient amounts.
Prepare the Cauliflower
Cut the head of cauliflower into bite-sized florets. Err on the side of a little larger versus smaller so they stay crispy.
Coat Cauliflower in Batter
Combine the water, flour, garlic powder, and salt in a large bowl. A whisk is the best tool to ensure everything is mixed evenly.
Toss the prepared cauliflower in the batter until each piece is completely coated.
Bake in the Oven
Arrange the coated cauliflower in a single layer on a parchment paper-lined baking sheet. Make sure none of the pieces are touching or they will not crisp up properly.
Cook in a 450°F oven for 20 minutes.
Mix the Sauce
Choose a hot sauce to use. The best options are Frank’s Red Hot Original Sauce, Crystal Hot Sauce, or Sriracha Sauce.
Whisk together the hot sauce with two tablespoons of melted butter, or vegan “butter” sticks, garlic powder, and salt.
Toss and Crisp
Carefully remove the partially baked cauliflower from the oven and mix with the buffalo sauce.
Return to the baking sheet and continue cooking for 10 minutes, or until they are crispy. For even crispier results, you can finish them on a wire rack.
Serving
Much like regular buffalo chicken wings, these buffalo cauliflower “wings” can be served with celery sticks, ranch dressing and blue cheese dressing. Since the buffalo cauliflower bites are on the spicy side, the ranch and blue cheese dressings help to tone down the spice level.
Your guests can either use a serving spoon to put them on their appetizer plate or you can lay out some cute bamboo party forks.
Meal Prep and Storage
- To Prep-Ahead: Chop the cauliflower into florets, mix the flour and dry seasonings, and make up the sauce in advance.
- To Store: Arrange leftovers in a single layer in a large plastic container. Place pieces of wax paper between the layers to prevent them from sticking together. Refrigerate for up to 3-5 days.
- To Freeze: Seal in an airtight freezer-safe container with parchment paper separating any layers. They can be frozen for up to 3 months. But do note, the texture will change drastically once thawed!
- To Reheat: For the crispiest results, return the bites to a baking sheet and bake, uncovered, at 350°F or until heated through. This should take about 10-15 minutes.
Dietary Modifications
The recipe you’ll find below is already vegetarian as written. Here are some adjustments and substitutions you can make to help it fit your other dietary requirements:
- Gluten-Free – Choose a gluten-free 1-to-1 blend for the flour.
- Dairy-Free and Vegan – Swap out the butter for a plant-based butter alternative.
- Paleo – Select a hot sauce without added sugar and substitute the flour for ¼ cup almond flour, ¼ cup tapioca flour, and 2 Tbsp. of coconut flour.
FAQs
Over-crowding the baking sheet, using too much sauce, or baking at too low of a temperature can all contribute to soggy cauliflower wings. For best results, make sure the florets are not touching, the oven is preheated, and bake on a parchment paper-lined sheet or a wire rack.
Cauliflower is not only lower in saturated fat and contains zero cholesterol, it also packs in a ton of healthy nutrients, thus making it a healthier alternative to chicken wings.
Each serving of this recipe has 10 grams of carbohydrates, but 7 grams of net carbs per serving.
Expert Tips and Tricks
- Cut big. Shoot for slightly larger florets to get the perfect cauliflower to coating ratio.
- Mix well. Using a whisk to mix both the batter and the sauce ensures all of the ingredients are evenly dispersed.
- Pick a favorite. Choose a hot sauce you love the flavor of since it makes up the majority of the taste.
- Elevate the florets. Bake the cauliflower on a wire rack so the hot air can completely surround all sides for the crispiest results.
- Save time. Prepare the cauliflower, mix the dry batter ingredients, and make the sauce in advance.
More Game Day Appetizer Recipes
If you like this recipe for your Super Bowl or football party, you might want to check out a few more appetizers like these:
- Hot Spinach Artichoke Dip
- Texas Caviar
- Easy Homemade Guacamole
- Avocado Fries
- Slow Cooker Buffalo Chicken Meatballs
- Buffalo Chicken Celery Sticks
- Crockpot Buffalo Chicken Dip
Buffalo Cauliflower Bites Recipe
Buffalo Cauliflower Bites are an amazing healthy and plant-based alternative to classic chicken wings. Serve this vegan and easy-to-make gluten-free appetizer along with ranch or blue cheese to round out your game day menu!
Ingredients
- 1 large head of cauliflower about 6 cups, cut into florets
- ½ cup water
- ⅔ cup flour regular flour, or a gluten-free 1-to-1 blend*
- ½ tsp. garlic powder
- ¼ tsp. salt
Buffalo Sauce:
- ⅔ cup hot sauce*
- 2 Tbsp. butter melted*
- ½ tsp. garlic powder
- ¼ tsp. salt
Instructions
-
Preheat oven to 450 degrees.
-
In a large bowl whisk together water, almond flour, tapioca flour, coconut flour, ½ teaspoon garlic powder and ¼ teaspoon salt.
-
Add cauliflower florets and toss until well coated.
-
Line a large baking sheet with parchment paper and spread cauliflower out in a single layer. Bake in preheated oven for 20 minutes.
-
While cauliflower is baking combine hot sauce, melted butter, ½ teaspoon garlic powder and ¼ teaspoon salt in a medium-sized bowl and whisk until well combined.
-
Combine baked cauliflower and buffalo sauce in a large bowl and toss to combine. Return cauliflower back to the parchment paper-lined baking sheet and bake for an additional 10 minutes.
-
Serve buffalo cauliflower bites immediately with homemade ranch dressing, vegan if needed, and celery sticks and enjoy!
Recipe Video
Recipe Notes
- Frank’s hot sauce, Crystal hot sauce, and Sriracha sauce all work in this recipe.
- Can use vegan “butter” sticks if vegan or dairy-free.
- Can use ¼ cup almond flour, ¼ cup tapioca flour, and 2 Tbsp. coconut flour for a Paleo flour blend in place of the regular flour.
- To Store: Arrange leftovers in a single layer in a large plastic container. Place pieces of wax paper between the layers to prevent them from sticking together. Refrigerate for up to 3-5 days.
- To Freeze: Seal in an airtight freezer-safe container with parchment paper separating any layers. They can be frozen for up to 3 months.
25+ Healthy Sweet Potato Recipes
Roasted Pumpkin Soup
Instant Pot Chicken Tortilla Soup
Roasted Butternut Squash Soup
Loretta Giallonardo says
Very,very,good delicious
London says
Yay! So happy to hear you enjoyed the recipe, Loretta! Thanks for the comment!
Jessica says
Thank you – these were great. The crisp crust was a nice addition. My kids enjoyed them without buffalo sauce and my husband and I liked them with sauce. We’ll definitely make them again.
London says
So happy you and the family enjoyed them, Jessica! Thank you for your comment and rating 🙂
Carrie says
This is the easiest, healthiest cauliflower “wing” recipe I have tried. Great flavor without any weird ingredients. Thank you!!
London says
Yay, Carrie!! So excited to hear that you enjoyed the cauliflower “wings”. Thanks so much for your comment and rating!!
Sophia says
Hi London!
I just made these and wish they came out a little bit more crunchy on the outside. Should I add more batter next time? Bake longer before adding buffalo sauce? Let me know 🙂
London says
Hi Sophia! A few things you can try: 1) Use a little more cauliflower. I used a very large head of cauliflower so there is not too much batter to make it soggy. 2) Bake it for a little longer. When I reheated mine I thought they would be scorched because I kind of forgot about them… but they came out super crispy! Hope this helps and thanks for the question!
Celeste says
Love this healthier twist! I’m always looking for more cauliflower recipes.
London says
Yay, Celeste! So happy you find it interesting. Thanks for the comment and rating 🙂
Carrie says
This is a fantastic recipe!! Great flavor and texture for a gluten-free batter.
London says
So so happy you enjoyed it, Carrie! Thanks so much for your comment and rating 🙂
Jojo says
Hey … I’m using a crockpot … I’ve been told it’s not ok to use coconut milk in it as it splits … Is this trues ??? If so are they’re ANY alternatives I can use ???
All& any advice really appreciated .
Thanks
Jojo
London says
Hi Jojo! What recipe specifically were you asking this question for? Normally coconut milk will be fine, but if you are concerned you can always just add half of it before cooking and then add the remainder at the end! A good stir normally works just fine 🙂
Jules Shepard says
This has my mouth watering! This family LOVES cauliflower and Frank’s Red Hot – what’s not to like?!?! I may give this a try for our own football gathering!
London says
Yay!! So excited to hear what you think. Thanks for the comment, Jules! 🙂
priyanka says
Wow this looks delicious! Can’t wait to try it.
Thank you for the great recipe!
Have a great day.
Priyanka
London says
You’re so welcome, Priyanka! Thanks so much for your comment! 🙂