Buffalo Cauliflower Bites
Roasted cauliflower florets tossed in buttery buffalo sauce and returned to the oven to turn sticky. You get wing-night flavor with no batter and no fryer.
Nutrition per serving
about 1 cup- Net carbs
- 4.8g
- Calories
- 177kcal
- Protein
- 3.3g
- Fat
- 16g
- Total carbs
- 8.1 g
- Fiber
- 3.3 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Garlic Parmesan: No heat: the roasted florets are tossed in garlic butter and blanketed in Parmesan. It’s a mild option that kids love.
- Warm the garlic in the butter over low heat for 1–2 minutes instead of making the buffalo sauce. Toss the roasted florets in the garlic butter, then the Parmesan, and return to the oven for 5 minutes until the cheese is golden. Scatter with parsley.
Buffalo chicken bites: Bite-size chicken breast pieces roasted with the same seasoning and sauce — a high-protein snack or easy dinner.
- Roast the seasoned chicken at 425°F (220°C) for 15–18 minutes, until the thickest pieces read 165°F (74°C). Toss in the sauce and return to the oven for 3 minutes.
Vegan: Coconut oil replaces the butter in the sauce, and the bites are served with celery and a dairy-free dip.
- Whisk the hot sauce into the warm, melted coconut oil and toss right away, before the oil has a chance to firm up. Refined coconut oil has no coconut flavor. Serve with a dairy-free dip instead of blue cheese dressing.
- Cauliflower
- Buffalo sauce
- Nice to have (optional)
- Cauliflower
- Buffalo sauce
-
⅓ cup Louisiana-style cayenne hot sauceleave out - Also add
- Nice to have (optional)
- Cauliflower
- Buffalo sauce
- Nice to have (optional)
- Cauliflower
- Buffalo sauce
- Nice to have (optional)
Estimated cost $5.40 for 4 servings ($1.35 each) · how we estimate
Instructions
-
Heat the oven to 450°F (230°C) and line a large rimmed sheet pan with parchment.
-
Toss the florets with the oil, garlic powder, smoked paprika and salt. Spread them out in a single layer with space between them; crowded florets steam instead of browning.
-
Roast 20–25 minutes, turning once, until tender and well browned at the edges.
-
Meanwhile, whisk the hot sauce into the melted butter until glossy.
-
Toss the roasted cauliflower in the sauce in a large bowl, then spread it back on the pan and roast 5 minutes more, until the sauce clings and looks sticky. Serve hot with celery and blue cheese dressing or ranch.
Tips for success
-
Cut the florets about the size of a wing drumette, with a flat side where you can, so they brown better. - Air fryer: cook the seasoned florets at 400°F (200°C) for 12–15 minutes, shaking twice, then toss in the sauce and air-fry 2 minutes more.
- Use the same sauce on baked buffalo wings or turn leftovers into a buffalo dip.
Storage & meal prepMeal-prep friendly
- Keeps 3 days in the fridge
- Doesn’t freeze well
Reheat: Re-crisp at 425°F (220°C) or in an air fryer for 5–6 minutes.
Prep tip: For meal prep, roast the seasoned florets ahead and keep the sauce separate; toss them together after reheating so they stay crisper.
Best fresh. Refrigerate up to 3 days and re-crisp at 425°F (220°C) or in the air fryer for 5–6 minutes.
Variations
3 variations, each with its own ingredients and macrosGarlic Parmesan
FlavorNo heat: the roasted florets are tossed in garlic butter and blanketed in Parmesan. It’s a mild option that kids love.
- + 3 cloves garlic
- + ½ cup finely grated Parmesan
- + 1 tbsp fresh parsley
- no Louisiana-style cayenne hot sauce
5.9 g net · 217 kcal · 6.8 g protein · 18 g fat · ≈$1.48 per serving (+1.1 g net carbs vs the original)
Buffalo chicken bites
ProteinBite-size chicken breast pieces roasted with the same seasoning and sauce — a high-protein snack or easy dinner.
- cauliflower → boneless, skinless chicken breast
0.3 g net · 343 kcal · 39 g protein · 20 g fat · ≈$2.08 per serving (−4.5 g net carbs vs the original)
Vegan
DietCoconut oil replaces the butter in the sauce, and the bites are served with celery and a dairy-free dip.
- butter → refined coconut oil
4.8 g net · 193 kcal · 3.2 g protein · 18 g fat · ≈$1.43 per serving (same net carbs as the original)
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