Keto Buffalo Cauliflower Bites

By Rena Awada |

Keto Buffalo Cauliflower Bites Recipe– easy to make, Light, tasty and a much healthier version of the classic Buffalo Wings. This Vegetarian dish is insanely delicious and is a perfect snack or appetizer for a group to enjoy.

keto appetizer

Keto Buffalo Cauliflower Bites

Do you love buffalo wings but not too fond of how unhealthy they could be? Swap the chicken wings with cauliflower instead for a much healthier version and same great taste! This Buffalo Cauliflower Bites recipe is easy to make, very tasty and keto-friendly. Also, if you aren’t on a keto diet, you can use olive oil in place of the butter.

roasted cauliflower

What are the benefits of eating Cauliflower?

Cauliflower is high in fiber and many vitamins and nutrients. Vegetables that are high in fiber aid in digestion, maintaining a healthy colon and helps keep you feeling full. They are also a good source of antioxidants which can protect against cancer. They are low in carbohydrates, very versatile and can be used in place of rice, and other legumes and grains that are high in carbohydrates.

appetizer using cauliflower

Is Cauliflower good for losing weight?

Cauliflower is great for those looking to lose weight because they have a high amount of fiber and water content. Once consumed it has the tendency of making you feel full and eat less. They are low in carbs and makes a great replacement for grains and legumes that are high in carbohydrates. This helps you cut down quite a bit on your caloric intake.

Buffalo Cauliflower bites

Are you making this Buffalo Cauliflower Bites recipe? I would love to see your remake, please don’t forget to tag me on Instagram with my hashtag #healthyfitnessmeals so I can feature you. Also, leave me a comment below with some feedback.

Want more easy recipes? Check these out:

Finally, How to make this Keto Cauliflower Bites Recipe Below:

roasted cauliflower

Keto Buffalo Cauliflower Bites Recipe

These cauliflower bites are super yummy, keto-friendly and taste just like the traditional buffalo wings but lighter and healthier.
4.80 from 15 votes
Print Pin Rate
Course: Appetizer, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 127kcal
Author: Rena


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


  • 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.



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 products used.


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
Tried this Recipe? Tag me Today!Mention @HealthyFitnessMeals or tag #HealthyFitnessMeals!

appetizer with buffalo sauce

Reader Interactions


  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.

Leave A Reply

Recipe Rating

free email bonus

5 Secrets to Easy Healthy Dinners

Tips, ideas & recipes to help you with easy healthy dinners!