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Home » Recipes » Appetizer » Easiest Ever Buffalo Cauliflower

Easiest Ever Buffalo Cauliflower

6/22/22

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This is the Easiest Ever Buffalo Cauliflower recipe – these cute bites are a great appetizer or snack idea for game day and are made healthier in the oven!

Baked Buffalo Cauliflower

Ingredients and substitutions

  • Flour – use almond flour or cornstarch to make this appetizer gluten-free.
  • Garlic powder – onion powder would also work here.
  • Salt & pepper – to taste.
  • Cauliflower – this is crucial to the recipe. Make sure to choose a head of cauliflower that’s firm to the touch and tightly closed.
  • Buffalo sauce – use any bottled variety of your choice or make your own homemade buffalo sauce.
  • Butter – the butter will help cut the buffalo sauce. Feel free to swap it out for your favourite butter substitute or leave it out altogether (although the flavour will be stronger).
Baked Buffalo Cauliflower

How to make Buffalo cauliflower

  1. Combine the flour, garlic powder and water.
  2. Toss the cauliflower in the mixture.
  3. Spread out the cauliflower on a sheet pan.
  4. Bake for 15 minutes.
  5. Toss the cauliflower in the buffalo sauce.
  6. Bake for another 10 minutes then serve.
Baked Buffalo Cauliflower

What to serve with buffalo cauliflower

If you are serving this for a party, you want a variety of dips to go with the buffalo cauliflower wings. Offer any or all of these:

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  • Ranch
  • Blue cheese
  • Nacho sauce
  • Salsa
  • More Buffalo sauce
  • Hot sauce

I also like to serve veggies on the side, just like you would get with buffalo chicken wings. To keep it vegetarian friendly, I recommend:

  • Chives
  • Carrot sticks
  • Celery
  • Cucumbers
  • Radishes
Baked Buffalo Cauliflower

Frequently Asked Questions

What is buffalo cauliflower made of?

Buffalo cauliflower is a healthy spin on buffalo wings. The two main ingredients are obviously buffalo wing sauce and cauliflower, but you’ll also need flour, garlic powder and water to toss the cauliflower pieces in; and some melted butter to cut the buffalo sauce.

Does it taste good?

Yes! Buffalo cauliflower tastes so good with all the delicious flavours of your favourite wings but way fewer calories. Even if you’re not big on cauliflower, you’ll love this recipe – trust me.

What type of buffalo sauce should you use?

Buffalo sauce is a combination of hot sauce, Worcestershire sauce, vinegar, butter and seasonings. It’s easy to make your own, but there are lots of options on the market for just purchasing a bottle. I personally like using the Frank’s Red Hot variety but you can use any bottled variety of your choice!

Can you make it gluten-free?

With one simple substitution, you can make this buffalo cauliflower appetizer gluten-free – just substitute almond flour or cornstarch for the wheat flour.

Baked Buffalo Cauliflower

Storing and reheating

Without a doubt, these buffalo cauliflower bites are best straight out of the oven. However, you can store them in the refrigerator for 4 to 5 days in an airtight glass container.

To reheat buffalo cauliflower wings, put them back in the oven for 5-10 minutes to maintain that nice crispy texture. If you reheat them in the microwave, the batter on the cauliflower will get soggy even if they still taste great.

If you have extra buffalo cauliflower, you can use it in lots of other dishes. Try some of these ideas for using up the extra florets:

  • Filling for tacos
  • In a pita
  • Crumbled on a pizza
  • On a salad

Freezing this recipe

You actually can freeze this buffalo cauliflower! Let it cool completely then place the cauliflower florets on a baking sheet in the freezer in a single layer without any of the pieces touching to keep them from sticking together. After an hour, you can put them in a freezer-safe container and freeze for up to 3 months.

When you’re ready to enjoy, reheat your buffalo cauliflower from frozen for 15 minutes in the oven at 375° Fahrenheit.

Baked Buffalo Cauliflower

More cauliflower recipes

  • Buffalo Cauliflower Tacos
  • Perfect Cauliflower Crust Pizza
  • Cauliflower Fried Rice
  • Cauliflower Mac & Cheese

Meal prep tools for this recipe

  • Grab some glass meal prep bowls if you plan on turning this recipe into leftovers.
  • This is the buffalo sauce I use.
  • Freeze this recipe in glass microwave-safe bowls up to 3 months.
Baked Buffalo Cauliflower

Easiest Ever Buffalo Cauliflower

This is the Easiest Ever Buffalo Cauliflower recipe – these cute bites are a great appetizer for game day and are made healthier in the oven!
4.75 from 4 votes
Print Pin Rate
Course: Appetizer
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 225kcal
Author: Taylor Stinson

Ingredients

  • 1 cup water
  • 1 cup flour
  • 1 tsp garlic or onion powder
  • Salt & pepper, to taste
  • 1 head cauliflower
  • 2/3 cup buffalo sauce
  • 3 tbsp melted butter

To serve (optional)

  • Ranch dressing
  • Blue cheese dressing
  • Chives, chopped
  • Carrot sticks and celery

Instructions

  • Preheat oven to 500 F. In a large bowl, combine flour, garlic powder and water. Add cauliflower, tossing to combine.
  • Add florets to a parchment-lined baking sheet. Season with salt and pepper, then bake for 15 minutes.
  • Meanwhile, mix buffalo sauce and butter together. When cauliflower is done, pour sauce overtop and gently toss to combine. Bake another 10 minutes.
  • Remove from oven and serve with dressings and veggies of choice. Enjoy!

Video

Notes

Make your own buffalo sauce using hot sauce, Worcestershire sauce, vinegar, butter, cayenne and garlic.
The butter helps cut the buffalo sauce but you can leave it out for a sharper flavour.
Store leftovers in the fridge for 4-5 days then reheat in the oven to maintain that crispy texture.
Freeze for up to 3 months. Reheat from frozen in the oven.

Nutrition

Calories: 225kcal | Carbohydrates: 31g | Protein: 6g | Fat: 9g | Saturated Fat: 6g | Cholesterol: 23mg | Sodium: 1348mg | Potassium: 463mg | Fiber: 4g | Sugar: 3g | Vitamin A: 262IU | Vitamin C: 69mg | Calcium: 39mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @GirlonBloor or tag #girlonbloor!
This is the Easiest Ever Buffalo Cauliflower recipe – these cute bites are a great appetizer for game day and are made healthier in the oven! #buffalocauliflower #buffalosauce This is the Easiest Ever Buffalo Cauliflower recipe – these cute bites are a great appetizer for game day and are made healthier in the oven! #buffalocauliflower #buffalosauce This Easiest Ever Buffalo Cauliflower is a perfect healthy appetizer or snack idea for football season, and these cute bites are made healthier in the oven. #buffalocauliflower #buffalosauce This Easiest Ever Buffalo Cauliflower is a perfect healthy appetizer or snack idea for football season, and these cute bites are made healthier in the oven. #buffalocauliflower #buffalosauce

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About Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

Comments

  1. Zahra says

    July 30, 2020 at 18:42

    I wonder if these would work in the air fryer! Do you do any air fryer friendly recipes? Recently got one and I’m obsessed! Love all your recipes.

    Reply
    • Taylor Stinson says

      August 10, 2020 at 08:10

      Hi Zahra – I’m sure they could be cooked in an Airfryer! I have a couple other Airfryer recipes on my site that you can search for in the search bar 🙂

      Reply

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Taylor Stinson

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I'm Taylor Stinson, a busy city girl living in downtown Toronto. Looking to switch up your weekly meal prep routine? I've got you covered with healthy recipes and meal planning resources. Join 1.5 million other monthly readers and dive in! MORE ABOUT ME..

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