Keto Buffalo Cauliflower Bites

By Rena Awada | Updated On January 21, 2023

Prepare this keto buffalo cauliflower bites recipe whenever you want something spicy, quick, and packed with flavor! This recipe for hot cauliflower wings can be made in the air fryer or oven–your choice! Enjoy these cauliflower bites as an appetizer for game night or your next event.

roasted cauliflower with buffalo sauce and celery

Healthy buffalo cauliflower bites are so easy to make at home and taste delicious with your favorite creamy ranch or blue cheese dipping sauce. Zesty, hot, and stacked with original buffalo flavors, these cauliflower wings are certainly a hit and a crowd-favorite among so many. We like to make this recipe whenever we are craving buffalo wings but want to stay plant-based and on the low-carb side.

You’ll definitely want to make these spicy cauliflower bites if you love the flavors of wings with a homemade zesty buffalo sauce–mmm. What’s better than transforming your favorite appetizer into something healthy and totally vegetarian? Not much. We recommend these cauliflower bites for birthday parties, showers, BBQs, game days, tailgating, and much much more.

Flavors of garlic, tangy buffalo sauce, and butter coat the crisp cauliflower bites to make them taste just like buffalo hot wings. If you have game night coming up, then these zesty cauliflower wings will definitely be the perfect match. Serve them with celery, carrots, or fries–but don’t forget the dipping sauce!

roasted cauliflower with celery

Why These Cauliflower Wings Are the Best

If you’ve never had buffalo cauliflower bites–now’s the time to try them. Once you try these, you will never go back to traditional chicken wings!

  • Vegetarian and healthy: Made with only cauliflower, these buffalo bites are 100% plant-based and rich in fiber, antioxidants, and essential nutrients. You can easily make these cauliflower wings vegan by using vegan butter.
  • Packed with flavor: The spicy combination of buffalo sauce and rich butter creates a tangy homemade concoction that is irresistible and finger-licking-worthy.
  • So easy to make: Make these keto cauliflower bites in the oven or air fryer depending on what you’re feeling. These bites take no more than 30 minutes to cook and become toasty!
  • Great as a party food: Wow your guests with this delicious vegetarian dish. Be sure to make plenty of cauliflower bites because it’s hard to say no after just one bite.
cooked buffalo cauliflower wings with celery

Ingredients

You need just a handful of easy ingredients for this buffalo recipe–it’s that easy!

Butter or oil– Use unsalted butter or olive oil to mix with the garlic powder and buffalo sauce to make it smooth and easy to spread among the cauliflower bites. We’ve used both options so either choice works!
Garlic powder– Dried garlic powder is a must for these hot cauliflower wings. Feel free to add different seasonings and spices to the mix, too.
Salt– Season the cauliflower bites to your liking with your favorite sea salt. We like to use Himalayan sea salt.
Buffalo sauce– Your favorite buffalo sauce is needed for this spicy recipe. We like to use Frank’s hot sauce or we make our own.
Cauliflower florets– One head of cauliflower is needed for this recipe. Be sure the cauliflower is broken into smaller florets so they are easy to ingest.
Parsley– Fresh parsley gives the cauliflower bites a hint of freshness and brings the flavors to a whole new level. You can omit the parsley if necessary.

How To Make Healthy Buffalo Cauliflower Bites

This recipe is so easy and can be made with either the oven or air fryer. Both options are included below in the instructions.

First, prepare all of your ingredients and measurements. This will get you a step closer to enjoying these tasty vegetarian wings.

Next, preheat the oven to 450 degrees Fahrenheit. If you’re using an air fryer, then preheat the fryer to 400 degrees Fahrenheit. If using the oven, then prepare a baking sheet with parchment paper.

In a medium-sized bowl, add the butter or oil, garlic powder, salt, and buffalo sauce. Stir with a whisk or spoon until well combined. Next, add the cauliflower florets to the sauce mixture. Toss to combine until the cauliflower is well coated.

Place the cauliflower bites on the baking sheet, then place them in the preheated oven to cook for 20 to 25 minutes until evenly roasted.

If you are using the air fryer, then place the cauliflower florets into the fryer basket, then cook for 10 to 12 minutes until evenly cooked.

Finally, place the cauliflower florets onto a plate, top with freshly chopped parsley, then serve with your favorite dipping sauce.

Enjoy!

Buffalo Cauliflower bites on plate with celery and dipping sauce

Notes and Tips

  • Use store-bought or homemade buffalo sauce.
  • For vegan cauliflower wings, then use vegan butter or olive oil.
  • Store the leftovers in an airtight container in the refrigerator for up to five days.
  • Reheat the leftovers in the oven or air fryer until thoroughly warm and toasted.
  • For this recipe, we used a fresh head of cauliflower. If using frozen cauliflower florets, make sure they are fully thawed prior to mixing them with the sauce.

Frequently Asked Questions

Is buffalo cauliflower healthier than wings?

Yes, cauliflower is low in cholesterol, carbs, and fat which makes it a healthier alternative to traditional hot wings.

What to serve with buffalo cauliflower bites?

We love to serve buffalo cauliflower bites with fresh celery, carrots, crispy fries, and our favorite blue cheese or ranch dipping sauce.

Are cauliflower wings good for weight loss?

Since cauliflower is high in water and low in calories, it is an excellent option for weight loss.

cooked cauliflower wings coated in buffalo sauce

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If you love these cauliflower bites, then you will really love these delicious recipes!

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buffalo cauliflower wings on plate with celery

Keto Buffalo Cauliflower Bites Recipe

Prepare this keto buffalo cauliflower bites recipe whenever you want something spicy, quick, and packed with flavor! This recipe for hot cauliflower wings can be made in the air fryer or oven–your choice! Enjoy these cauliflower bites as an appetizer for game night or your next event.
4.82 from 16 votes
Print Pin Rate
Course: Appetizer, Snack
Cuisine: American
Diet: Low Fat
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 127kcal
Author: Rena

Ingredients

  • 1 Cauliflower Head cut into florets
  • 1/2 Cup Buffalo Sauce
  • 1 Tablespoon Butter Or Olive Oil
  • 1 Teaspoon Garlic Powder
  • Pinch of Salt to taste
  • Parsley to Garnish

Instructions

  • Preheat oven to 450F or air fryer to 400 F. If using the oven, prepare a baking sheet with tin foil or parchment paper.
  • In a bowl, add butter or olive oil and stir in the garlic powder, salt and buffalo sauce. Toss the cauliflower florets with the buffalo sauce mixture until well coated.
  • Place them on the baking sheet and cook for 20-25 minutes or until done and roasted. If using an air fryer, cook them for 10-12 minutes until roasted.
  • Garnish with parsley and serve with your favorite dip.

Video

Notes

Nutritional facts:
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on the products used.
 
  • Use store-bought or homemade buffalo sauce.
  • For vegan cauliflower wings, then use vegan butter or olive oil.
  • Store the leftovers in an airtight container in the refrigerator for up to five days.
  • Reheat the leftovers in the oven or air fryer until thoroughly warm and toasted.
  • For this recipe, we used a fresh head of cauliflower. If using frozen cauliflower florets, make sure they are fully thawed prior to mixing them with the sauce.

Nutrition

Calories: 127kcal | Carbohydrates: 15g | Protein: 5g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 1977mg | Potassium: 878mg | Fiber: 5g | Sugar: 5g | Vitamin A: 175IU | Vitamin C: 138.6mg | Calcium: 63mg | Iron: 1.2mg
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Reader Interactions

Comments

  1. Alana says

    5 stars
    I’m hoping to make these for my family tonight but I’m wondering what Buffalo sauce you recommend? I’m looking for one with low sodium. Thanks!

  2. Kathy Emerson says

    I’m trying to figure out why it says buffalo sauce, separated (in the list of ingredients). Am I missing a step? Like you toss the cauliflower with half of it and then use the other half somewhere else?

  3. Raizel says

    5 stars
    I thought I made a mistake following this recipe, since the mixture tasted gross pre-oven (as opposed to just straight buffalo sauce). The flavor was delish once the thing were out of the oven tho! Making more now, thanks for the recipe

  4. Karen says

    5 stars
    1/2 cup of steamed cauliflower is only 2 carbs and the amount of wing sauce on each piece would be marginal. So, I’m not sure how they are calculating 15 carbs???? I think you could eat a 1/2 cup and it would be around 3 or 3.5 carbs at most.

    • Rena says

      Hi Karen, you are right. The nutrition facts calculator must be counting the carbs from the buffalo sauce. There are sugar-free keto buffalo sauce.

    • Rena says

      Hi. I agree it seems high. I checked the program I use for the nutrition facts and it’s saying it is from the buffalo sauce. It could be off so just use a low sodium version.

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