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Buffalo Cauliflower Bites

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Check out this vegetarian healthy-ish Buffalo Cauliflower Bites made with a few simple ingredients and paired with ranch dressing - perfect for game day!

If you’re looking for a healthy low-carb game day snack to add to your spread for Super Bowl Sunday, make these delicious Buffalo Cauliflower Bites. No, they don’t taste like chicken wings. But they are definitely healthier and just as spicy and delicious! It’s a really easy recipe to make with simple ingredients that will wow your friends!

There are many variations of these cauliflower wings. I make mine healthier by using water instead of milk for the batter, making my own buffalo sauce (less fat that way), and using less batter to coat the cauliflower. They come out of the oven super hot and crispy, and pair so well with the cool and creamy ranch dressing. It’s an easy crowd-pleasing appetizer or delicious snack!

Large bowl of cauliflower buffalo bites with ranch dipping sauce

How to make buffalo Cauliflower Bites

There are two main parts to make these buffalo cauliflower wings. First is the batter to coat and crisp the cauliflower. And second is the buffalo sauce that will bind to the batter and flavor the cauliflower.

Step 1: Make the batter. It’s equal parts flour and water and whatever spices you want. I like to keep the spices simple and use paprika and garlic powder. Many recipes will use 1 cup of flour and 1 cup of water. But I found that was too much flour for 1 head of cauliflower. So I only use 1/2 a cup and it keeps this recipe low-carb. The mixture consistency will be pretty thick and almost like a paste. If you prefer to add a splash more water, that’s fine too.

Collage showing the batter for Cauliflower Buffalo Bites

Step 2: Coat the cauliflower with the batter. You can throw the cauliflower right in the bowl, or you can shake it up in a plastic bag. Just make sure it’s well coated and then you can transfer it to a baking dish. If you notice that the batter is rather runny, you can use a colander to drain any extra liquid from the cauliflower before transferring it to a baking dish.

This step helps to make sure the baked cauliflower is not soggy.

Collage showing Cauliflower Buffalo Bites before and after baking with the batter

When they come out of the oven, they will be crispy and you can basically enjoy them as is. But we’re making cauliflower buffalo wings over here! So time for the buffalo sauce. Buffalo sauce is basically hot sauce and butter. Generally it’s 2 parts hot sauce to 1 part butter, which is what makes them so irresistible and yummy. To make it healthier, I make my own buffalo sauce with a lot less butter. I also add some lemon juice to give it a fresh zing.

Step 3: Spread the buffalo sauce over the cauliflower and bake it again. You want to make sure the buffalo sauce is adhered to the cauliflower, and then that it’s crunchy and golden in color. And then it’s ready!

Collage showing Cauliflower Buffalo Bites before and after baking with the buffalo sauce

I love how easy these buffalo cauliflower bites are to make! They are a healthy vegetarian alternative to traditional buffalo wings. I’ve been obsessed with cauliflower for low-carb everything lately. Is there anything cauliflower can’t do?! And now they strike again for the ultimate game day snack!

Large bowl of cauliflower buffalo bites with one bite getting dipped in ranch dressing

Tips for making buffalo cauliflower bites

  • Cut the florets large. They should be about half the size of traditional chicken wings but still bite-sized. If you cut them too small, they end up becoming mushy and won’t crisp up as nicely when you bake them in the oven.
  • Use a colander to drain the cauliflower after coating it with batter. Although this step is not crucial, it really helps to add just enough batter to coat the cauliflower without too much that it’s smothered in the flour/water mixture. Again, this tip is all about getting that perfectly crispy texture on the outside.
  • Bake the cauliflower on parchment paper. You can also coat a cookie sheet with even oil so the batter doesn’t stick. Parchment paper is great for an easy clean-up, no sticking and less oil. Sometimes the batter might still stick to the parchment paper, so be sure to flip them halfway through for even crispness.
  • Bake right before serving. As wonderful and crispy as these are straight out of the oven, they do soften up when they start cooling and especially by the next day. So enjoy them fresh out of the oven for the best taste and texture!
Party platter with Cauliflower Buffalo Bites, carrots and celery

I love this healthy game day option that’s baked and not fried. These spicy buffalo cauliflower bites are battered and baked to perfection in the oven with a small amount of butter. They are big on flavor and won’t disappoint your guests for snacking while watching the game.

If you’ve tried this healthy-ish feel good Buffalo Cauliflower Bites recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

More Game Day Snack Recipes

4.6 from 5 votes
Party platter with Cauliflower Buffalo Bites, carrots and celery
Buffalo Cauliflower Bites
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins

Check out this vegetarian healthy-ish Buffalo Cauliflower Bites made with a few simple ingredients and paired with ranch dressing - perfect for game day!

Course: Appetizer
Cuisine: American
Keyword: Footbal, Game Day, Halloween snacks, healthy, snacking, Vegetarian
Servings: 4 servings
Calories: 127 kcal
  • 1 large head of cauliflower cut into florets
  • 1/2 cup flour
  • 1/2 cup water
  • 2 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • cooking spray
  • 1/2 cup hot sauce
  • 1 tablespoon melted butter
  • 1/2 tablespoon lemon juice
  • Ranch or blue cheese dressing for serving
  • Carrots and celery sticks for serving
  1. Preheat oven to 450°F. Grease a baking sheet with cooking spray.
  2. In a large bowl, whisk flour, water, garlic powder and paprika in a bowl until batter is smooth. Add cauliflower to batter and toss to coat.
  3. Spread cauliflower onto the baking sheet in a single layer, season with salt and pepper. Bake in the preheated oven until lightly browned, 20 to 25 minutes, flipping over halfway through for even baking.
  4. In another small bowl, whisk hot sauce, melted butter and lemon juice until well combined. Brush the buffalo sauce mixture on the cauliflower.
  5. Return to the oven and bake until they start to brown, about 15 minutes.
  6. Serve hot with ranch dressing, celery and carrots, if desired

Recipe Video

Recipe Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge but they are best eaten within the first few hours. To re-crisp, heat them in the oven or in a toaster oven, not in the microwave.

Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

  • To make it gluten-free, you can substitute almond flour or another gluten-free flour 1:1 ratio. You can also use corn starch. This just helps to create a crispy texture and bind the buffalo sauce to the cauliflower bites
  • To make it vegan, replace the butter for vegan butter or olive oil. You can also buy a vegan pre-made buffalo sauce
  • To add your own unique flavor, you can switch out the garlic powder and paprika for other spices you prefer. 

Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value does not include the ranch dressing or the carrots/celery.

Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving
Calories 127 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Cholesterol 7mg 2%
Sodium 864mg 36%
Potassium 519mg 15%
Total Carbohydrates 21g 7%
Dietary Fiber 3g 12%
Sugars 3g
Protein 4g 8%
Vitamin A 7.6%
Vitamin C 112.1%
Calcium 3.2%
Iron 9.2%
* Percent Daily Values are based on a 2000 calorie diet.


  • Reply
    May 12, 2019 at 7:31 pm

    I made the recipe with sunflower seed flour and it turned out great.

    • Reply
      Yumna Jawad
      May 13, 2019 at 3:16 pm

      Oh that’s really great to hear! Thanks for sharing 🙂

  • Reply
    Paula Hall-Reagan
    February 8, 2019 at 9:50 pm

    The recipe was both simple and delicious!!! We love cauliflower and will definitely make this frequently. Thank you so much for this recipe!!

    • Reply
      Yumna Jawad
      February 10, 2019 at 8:48 am

      Awesome! Thank you so much for sharing and so glad you enjoyed it!! 🙂

  • Reply
    February 3, 2019 at 6:01 pm

    Hi from the UK. Just curious about oven temperature. Is that 450f with Convection oven temperature.


    • Reply
      Yumna Jawad
      February 4, 2019 at 11:23 am

      Hi there! Yes, that’s about 230C. Enjoy!

  • Reply
    January 31, 2019 at 9:17 am

    Oh my yum! This is going in my recipe box. I love cauliflower and i love to have different ways to prepare them.

    • Reply
      Yumna Jawad
      January 31, 2019 at 7:08 pm

      Yay! So glad to hear it Maya! Hope you enjoy it 🙂

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