Sep 8, 2016
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Whether you are looking for a healthy side dish or party appetizer, these baked buffalo cauliflower bites are good enough to please the family or a crowd!
The oven heat caramelizes the buffalo sauce coating each cauliflower bite with a smoky, spicy flavor. Dip it with some Homemade Ranch and you’ve got a good thing going.
When hosting family and friends, I’ve noticed that many times the veggie tray will be overlooked for other items; but not when you have these buffalo cauliflower bites! These are devoured before they have the option of getting cold.
Buffalo Cauliflower Bites Ingredients
To make this healthy buffalo cauliflower you will need:
- 1 large cauliflower head
- olive oil
- salt
- Buffalo sauce
- melted butter
- lemon juice
Can you Use Frozen Cauliflower?
I don’t recommend using frozen cauliflower to make these bites. The addition of buffalo sauce will make them soggy rather than crisp. We want golden brown edges and tender centers, so stick to fresh cauliflower florets.
If you want to skip the chopping, purchase pre-cut cauliflower in the steamable bags from the fresh produce section of the grocery store.
How to Bake Healthy Buffalo Cauliflower
To make this healthy buffalo cauliflower, you will need a sharp knife, a large cutting board, a baking sheet, a mixing bowl, and those ingredients. Let’s get to it.
- Prep
Preheat oven to 450F. Coat a large rimmed baking sheet with cooking spray. - Put that knife and cutting board to use
Use a kitchen knife to cut the cauliflower into 1 ½-inch florets. - Add some oil and salt
Toss the cauliflower with the oil and salt and spread them onto a baking sheet. - Into the oven they go
Roast until the florets begin to brown on the bottom, about 15 minutes. - Pour the sauce
Combine Buffalo sauce, butter, and lemon juice in a large bowl. Transfer the roasted cauliflower to the bowl and toss to coat with the sauce. - Bake to perfection
Add the cauliflower to the baking sheet and roast for an additional 5 minutes or until the sauce coats the florets and gets all golden brown. - Time to eat
These bite-sized pieces of baked cauliflower are spicy, crunchy, and now ready to dip with your favorite sauce.
Watch the entire process to make these cauliflower bites in the video below:
How to Serve Buffalo Cauliflower Bites
This cauliflower appetizer will definitely draw a bigger crowd to the vegetable tray. I like to serve them alongside other veggies like celery with various dipping sauces such as the ones below:
I sometimes use barbecue sauce instead of buffalo, leaving the process the same. They turn out savory and sweet all in one bite.
If you’re looking for more healthy recipes that everyone will eat and enjoy, these cauliflower bites are a great start.
Being a mom myself, I’ve learned a thing or two on how to recreate classic foods into healthier versions. It’s the entire concept behind my Family Kickstart Program, the clean eating guide for families.
The recipes featured in this 4-week meal plan are family-friendly and made with real and fresher ingredients. And since it’s a guide, I share with you step-by-step how to make healthy eating work for your family long-term.
A Family Approach to Healthier Eating
Tired of searching for healthy, family-friendly recipes?
Learn how many parents eliminate processed foods and sugars from their family’s diet with the Family KickStart Program.
More Healthy Appetizers & Snacks
Want more yummy low-carb snacks you can serve as a party appetizer or afternoon pick-me-up that keeps you satiated? Try any of the recipes below:
Healthy Buffalo Cauliflower Bites
Ingredients
- 1 large cauliflower head cut to 1 ½-inch florets
- 2 tablespoons extra-virgin olive oil
- ¼ teaspoon kosher salt
- 3 tablespoons Buffalo sauce
- 1 tablespoon butter melted
- 1 tablespoon lemon juice
Instructions
- Preheat the oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
- In a large bowl, toss the cauliflower with oil and salt. Spread the veggies onto the prepared baking sheet; reserve the bowl.
- Roast the cauliflower until it’s starting to soften and brown on the bottom, about 15 minutes.
- Meanwhile, combine Buffalo sauce, butter and lemon juice in the large bowl.
- Add the roasted cauliflower and toss to coat with the sauce. Return the cauliflower to the baking sheet and continue roasting until hot, about 5 minutes more.
- Remove from the oven and serve with your favorite dipping sauce.
Sarah
these were AWESOME
Lizabeth
I made these this weekend. didn’t have buffalo sauce so I used bbq like you mentioned. OMG!!!! so good. the kids devoured them!!
Matt H
these look amazing! making them this coming weekend for football!!