Baked Buffalo Cauliflower Bites

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I’m not the biggest cauliflower fan, but I recently got a head in my Imperfect Foods box. I don’t hate it, but it’s not something I’ll go out of my way for. Unless it’s coated in hot sauce, like this recipe for baked buffalo cauliflower bites.
Truth is, I’ve never had anything coated in hot sauce that wasn’t delicious. So that may not be the best way to sell a recipe. But if you can cover something nutritious in hot sauce and actually love eating it? I’m on board. And literally any kind of hot sauce will work here, but I like to stick with the classics sometimes so I used Frank’s Red Hot.
Baked buffalo cauliflower bites, wings, florets, whatever you want to call them are all the rage. I’ve had them in bars, fancy restaurants, even national pizza chains have them now. And they’re all good. Mostly. But I think there is improvement to be made.
First, I want to maximize crispness. So instead of big chunks of giant cauliflower florets, I slice them into thin slices. This not only makes them crunchier, but also makes for more sauce and less bland cauliflower. They also lay flat on the pan, making them easier to flip. It’s a win-win in book.
Second, you can add breadcrumbs, which will certainly add crunch. But what about something crunchier, like, I don’t know, crushed pita chips? Try it, you’ll be amazed. But breadcrumbs will work as well.
And finally, while I don’t have an air fryer, I do have a convection oven, which is pretty similar. So either will work, and both will be better than a standard oven.

Buffalo Cauliflower Bites

These extra crunchy baked buffalo cauliflower bites are the perfect snack for game day, as a side for dinner, or as a salad topping. They’re baked, not fried, so you can indulge without the guilt.
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Prep Time 10 minutes
Cook Time 30 minutes
Course Appetizer
Servings 6
Calories 78 kcal


  • 1 head cauliflower
  • 1 tablespoon avocado oil
  • 1/2 cup flour
  • 1/2 teaspoon garlic powder
  • 1/4 cup milk
  • 1/2 cup crushed pita chips or breadcrumbs
  • 1 cup buffalo sauce
  • 2 tablespoons butter melted


  • Preheat an air fryer or convection oven to 425. Core the cauliflower and cut into florets, then slice those florets into 1/2 inch slices.
  • Put them in a freezer bag with the avocado oil, flour, garlic powder, milk, and crushed pita chips. Shake until coated.
  • Add the hot sauce and butter, and continue shaking until coated.
  • Lay on a sheet pan in a single layer, making sure the slices don’t touch.
  • Bake for 20 minutes, flip, and continue baking until crispy and browned, 10 more minutes or so.
  • Serve immediately with ranch, blue cheese dressing, celery, or all of the above.


Storing leftovers: you can store these in the fridge if you have leftovers, but they will likely be soggier the next day. Best to eat them as soon as you make them.
Variations: Use whatever kind of hot sauce you like. Turn them into tacos by using Cholula Hot Sauce
Sourcing: I get a lot of my produce from Imperfect Foods. If you want to try it, get $20 off here
Pairs well with: The Best Homemade Veggie Burger, swap for tempeh in Buffalo Tempeh Salad with Buttermilk Onions, Garlic Herb Potato Skins


Calories: 78kcalCarbohydrates: 9gProtein: 1gFat: 4gSaturated Fat: 3gTrans Fat: 1gCholesterol: 11mgSodium: 1264mgPotassium: 29mgFiber: 1gSugar: 1gVitamin A: 133IUVitamin C: 1mgCalcium: 14mgIron: 1mg
Nutrition information is only an estimate provided by an online nutrition calculator. View full nutrition disclousre.
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