Recipe: Kickin’ Buffalo Cauliflower Bites


My favorite type of recipe is one that is a twist on a classic. Like recipes that swap white beans for chickpeas in hummus or serve salad nicoise with salmon instead of tuna. Sometimes changing a key ingredient or cooking technique in a classic recipe can make it into something fresh and exciting.

Today’s recipe uses both methods to transform a bar menu classic–the chicken wing! Don’t get me wrong, I love chicken wings. I also love finding ways to put healthy spins on my favorite foods. So I decided to give the chicken wing a makeover. By swapping the wing itself for cauliflower and BAKING the resulting bites, you get a satisfying treat for less calories and fat than the original. Plus, they are so easy to whip up because there is no need to heat up any oil to fry anything.

These Kickin’ Buffalo Cauliflower Bites are delicious, nutritious, and the perfect appetizer for your next party!

Here’s how you make them. Grab yourself a head of cauliflower. Cut it in half and start breaking off small florets–a bit bigger than the size of a silver dollar. Toss them into a colander and rinse them thoroughly.











While the cauliflower is draining, you can whip up the batter for the bites.Combine flour, baking powder, pepper, garlic powder, and paprika in a medium-sized bowl. Whisk the dry ingredients together to combine them. Then pour over some sparkling water and quickly stir to combine. The carbonation gives the batter a bit of a “tempura-like” consistency.





















When the batter is prepared, dip the cauliflower bites individually into the batter, shake off the excess, and place the bites onto a parchment paper-lined baking sheet that has been lightly sprayed with cooking spray.





















Bake the bites for about 20 minutes at 450 degrees or until they are perfectly golden brown.











Now it is time to coat the cauliflower. Pop the bites into a large bowl and pour over a delicious mixture of hot buffalo sauce (whatever brand you like) and some melted butter. You can adjust the amount of hot sauce to how spicy you like your “wings.” Toss the bites in the sauce.Then place the bites back onto the baking sheet and bake for an additional 5-7 minutes in order for the sauce to set.











Then it’s time to eat! Serve alongside your traditional buffalo wing accents, like blue cheese or ranch dressing and celery sticks.












Check out more of Catherine’s delicious recipes by visiting Simply A (RD) Foodie and come back here every Wednesday for new recipes!

Recipe: Kickin’ Buffalo Cauliflower Bites

Total Time: 45 minutes

Serves: 8


  • 6 1/2 cups cauliflower florets, a bit larger than the size of a silver dollar
  • 1 cup all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1 cup sparkling water
  • 1/2-1 cup hot buffalo sauce, your favorite--the amount depends on how spicy you like things
  • 1 tablespoon unsalted butter, melted


  1. Preheat your oven to 450 degrees. Line a baking sheet with parchment paper.
  2. In a medium-size bowl, combine flour, baking powder, pepper, garlic powder, and paprika. Whisk to combine. Pour sparkling water over flour mixture and stir to combine.
  3. Dip cauliflower bites into batter, shake off the excess, and place the bites onto the baking sheet. Pop the bites into the oven and bake for 20 minutes until the bites become slightly golden brown.
  4. While the cauliflower bites are baking in the oven, combine the hot sauce and butter in a small bowl.
  5. When the bites are finished baking, place them in a large bowl and cover with the sauce. Toss gently to combine. Place the bites back on the baking sheet and pop the baking sheet back into the oven for 5-7 minutes until the sauce is set.
  6. Serve immediately with blue cheese or ranch dressing and celery sticks!

Nutritional Information:

Calories: 101 | Fat: 2gm | Saturated fat: 1gm | Carbohydrates: 17gm | Sodium: 807mg | Fiber: 2gm | Protein: 3.5gm | Cholesterol: 3mg

Recipe adapted from Tastebook. 

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Catherine is a registered dietitian, whose love of all things food and cooking started during her study abroad in Italy. She believes that all foods fit into a healthy diet (even chocolate cake), food tastes better when you cook it yourself, and that a well-stocked pantry is a lifesaver. Check her out at Simply a (RD) Foodie.

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