Buffalo Wings, who?! These Cauliflower Bites Buffalo Style are the perfect party or game day snack. They’re tangy, zesty and flavourful with just the right amount of kick!
I’m sure, by now, we’re all quite familiar with the many ways that Cauliflower just takes the entire food scene by surprise. Whether it’s disguised as Pizza Crust or doing a stand up job replacing the potatoes in a traditional potato salad, the list of food that cauliflower can’t be is slimming by the day. These Cauliflower Bites Buffalo Style are here to show you that YES, yet again, cauliflower can be what it wants to be and ain’t nothing gonna stop it. I mean, if cauliflower can be wings then why can’t we, too, be anything we want to be?!
Whether you want to call these babies Cauliflower Bites or Cauliflower Wings is all up to you. I’m sure cauliflower won’t mind either which way. The healthy homemade Buffalo Sauce takes them over the top and really gives ’em the pub food vibe making them the perfect party or game day snack. I mean, it’s no coincidence that this recipe is coming out a mere few days before the next Superbowl. HINT HINT: They definitely deserve a spot on your menu. Your guests are going to love them!
Unlike many-a other recipes strewn upon the internet, these Buffalo Cauliflower Bites have no breading or flour coating making them perfect for a Low Carb or Keto Diet. They also happen to be 100% Vegan. They’re great to snack on, as a side dish to any meal or as an addition to any bowl or salad. You control the spice level with the addition (or not) of cayenne pepper in the Buffalo Sauce. They go amazing with all your favourite dipping sauces (5 minute Aioli, blue cheese or Ranch Dressing, I see you) and cook up in just 20 minutes. So, if the first batch gets devoured as soon as it hits the table (which I’m willing to bet it just might), you’ll have a new batch ready in no time.
Minimal Effort. Few Ingredients. Full of Flavour. Bragging rights earned.
INGREDIENTS FOR BUFFALO CAULIFLOWER WINGS
No flour or breadcrumbs here! These Keto Friendly Cauliflower Bites Buffalo Style are easy to make and require minimal effort. Here’s what you’ll need in a little bit more detail:
- Cauliflower: Well, DUH. Cauliflower is the main ingredient and star of the show here! Be sure to grab as large of a head as you can find!
- Hot Sauce: You’re going to want to go for a milder hot sauce to achieve that perfect Buffalo taste. A mild but flavourful Louisiana style hot sauce of sorts works best in this recipe. IMHO, good ol’ Frank’s Red Hot Sauce does the job just perfect. However, if you have a favourite hot sauce you think would work with the other ingredients, feel free to use that instead.
- Coconut Oil: For flavour and makes the Buffalo Sauce rich and smooth. It’s also helpful in balancing out the heat from the hot sauce and cayenne pepper. Replaces the need to use butter in the Buffalo Sauce. However, if that’s what you prefer, you can definitely use the same amount of butter in place of the coconut oil that the recipe calls for.
- Coconut Aminos: Adds a salty bite and depth of flavour to the Buffalo Sauce. Also helps deepen the fiery red colour. Coconut aminos is a gluten free alternative to soy sauce and tastes quite similar. It’s made from coconut sap and can be found in most major grocery stores or health food stores. However, if you don’t have an aversion to regular soy sauce and don’t have to avoid it for any reason, you may use that instead, if you prefer.
- Apple Cider Vinegar: Adds acidity to the Buffalo Sauce and balances out the flavours of the rest of the ingredients.
- Garlic Powder: Adds flavour and freshness to the Buffalo Sauce. Garlic powder is definitely better in this recipe. However, if all you have is fresh garlic, then mince it really fine and use that (as long as you don’t mind a stronger garlic flavour with the possibility of some small chunks).
- Cayenne Pepper: For those who don’t think Buffalo Sauce is quite hot enough and want to add an extra kick of spice. Use more for extra spicy and omit completely for none at all.
HOW TO MAKE CAULIFLOWER BUFFALO BITES (KEY TIPS)
- Cut the cauliflower into large but bite size and uniform florets. You want to ensure even cooking and easy eating. Nice size florets will hold the sauce better and roast up crunchier in the oven. Too small and they’ll turn out mushy.
- Line a baking sheet with parchment paper to prevent sticking and for easier clean up. These saucey cauliflower wings can get a bit messy as they bake and the parchment paper goes a long way when it comes to helping in that department.
- Give the cauliflower enough room to breathe on the baking sheet and don’t overcrowd it! If you overcrowd the pan, the cauliflower will steam instead of roast making them soggy and mushy instead of crunchy and firm.
- Flip the Cauliflower florets halfway through baking to ensure even cooking all the way throughout.
- Use cayenne pepper to kick the Buffalo Sauce up a notch….or don’t! You can add up to a 1/2 teaspoon of cayenne pepper to the Buffalo Sauce if you prefer things more on the spicer side. However, keep in mind that it really does add a spicy kick. If you’re not big on spice, I wouldn’t add any. The Buffalo Sauce itself, without the addition of cayenne, is more mild and flavourful than it is hot.
- When making the Buffalo Sauce, use low heat to avoid splattering or burning and stir constantly. We’re not really cooking anything here, just mixing our ingredients together in a saucepan on the stove until smooth, silky and combined. EXTRA TIP: Since we sauce the Buffalo Cauliflower twice – once before baking and once after – keep the sauce off the heat but on the stove. That way, you can easily reheat it when you’re ready to toss the cauliflower again without having to dirty anymore dishes. Remember, you don’t want to put a cold sauce on the hot florets before serving.
- For maximum flavour, sauce the Buffalo Cauliflower both before AND after baking. EXTRA TIP: On the way into the oven, just lightly coat the florets in the sauce to avoid them turning out soggy or mushy. On the way out, don’t be shy with that sauce. You want the florets to be nicely coated from top to bottom before serving!
- These Cauliflower Bites Buffalo Style are saucy! If you find that the recipe makes too much sauce for the cauliflower, don’t use it all. The leftover Buffalo Sauce is good on so many things from chicken wings to grilled chicken. Just use however much of the Buffalo Sauce you want for this recipe and save the rest for another.
FREQUENTLY ASKED QUESTIONS
The key to unsoggy Buffalo Cauliflower is to add the right amount of sauce at the right time. Since we sauce this Buffalo Cauliflower twice – once before baking and again after – it’s important not to go too crazy with it initially. Just brush the florets with the Buffalo Sauce until they’re nicely coated before baking. Too much sauce at this time will cause them to get mushy and turn soggy as they bake.
However, after the cauliflower is perfectly roasted, you can toss them in however much Buffalo Sauce your little heart desires.
Another note on how to avoid soggy Buffalo Cauliflower: Do not overcrowd your baking sheet. Leave enough room between the florets (spread out in a single layer) for them to breathe and air to circulate. An overcrowded pan means the cauliflower will steam, becoming soggy and mushy instead of roast, becoming crispy and firm.
Anything you’d serve with wings, goes great on the side of these Buffalo Cauliflower Bites. French fries or potato wedges, kale caesar salad or a hearty bowl of soup all make great options. Of course, carrot and celery sticks with dipping sauces like Tzatziki, blue cheese or Ranch are always welcome to the party. And if you’re really having a party, then these Buffalo Cauliflower Bites are amazing served up with classic party favourites. Bacon wrapped dates, zesty dill pickle dip and classic nacho dip are some simple favourites!
Please note that this recipe for Buffalo Cauliflower Bites is best served hot and fresh out of the oven! However, any leftover cauliflower should be stored in an airtight container and kept in the fridge. Since they’re oven baked and saucy, they should be consumed within 2 days as most of their crispness will disappear over time. To reheat, simply do so on a parchment lined baking sheet in a hot oven until warmed through. Alternatively, you can use a microwave.
- 1 large head Cauliflower, cut into florets
- 1 cup Frank's Red Hot Sauce
- 5 tbsp Coconut Oil
- 2 tbsp Coconut Aminos*
- 2 tsp Apple Cider Vinegar
- 1 tsp Garlic Powder
- 1/2 tsp Cayenne Pepper, for extra heat, optional
- Preheat the oven to 450° and line a baking sheet with parchment paper.
- In a small saucepan over medium low heat, add all the ingredients except for the cauliflower. Whisk constantly for few minutes until smooth, heated through and combined. Remove from the heat (but keep it in the pot and on the stove).
- Add the cauliflower florets to a large bowl then add a bit of the sauce. Don't go too crazy with it at this point as you don't want to oversauce it and end up with mushy cauliflower.
- Spread the florets into an even single layer on the parchment lined baking sheet. Bake for 20 minutes, flipping halfway through.
- After roasting, transfer the cauliflower back to the large bowl. Quickly reheat the sauce for a few minutes. Toss the cauliflower with more of the sauce (however much you desire - see notes if you don't use the whole thing!) and serve immediately with carrots, veggie sticks and the dipping sauce of your choice.
Coconut aminos is a gluten free alternative to soy sauce and tastes quite similar. It's made from coconut sap and can be found in most major grocery stores or health food stores. However, if you don't have an aversion to regular soy sauce and don't have to avoid it for any reason, you may use that instead, if you prefer.
These Cauliflower Buffalo Bites are saucy! If you find that the recipe makes too much sauce for the cauliflower, don't use it all. The leftover Buffalo Sauce is good on so many things from chicken wings to grilled chicken to the dipping sauce for these Bacon Wrapped Brussels Sprouts. Just use however much of the Buffalo Sauce you want for this recipe and save the rest for another.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 216Total Fat: 18gSaturated Fat: 14gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 1673mgCarbohydrates: 12gFiber: 5gSugar: 7gProtein: 4g
Nutrition is only an estimate and calculated using Nutritionix.
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