Buffalo Cauliflower Bites
Plant-based | Oil-free | Crispy | Game-day favorite
Crispy, spicy cauliflower bites that satisfy the craving for buffalo wings—without the oil or meat. The brown rice flour batter creates a surprisingly crunchy coating. Serve as a side, appetizer, or snack.
Ingredients
Section titled “Ingredients”| Ingredient | Amount | Notes |
|---|---|---|
| Brown rice flour | ⅔ cup | Creates crispy coating |
| Almond flour | 2 tbsp | Or chickpea flour for nut-free |
| Tomato paste | 1 tbsp | |
| Garlic powder | 2 tsp | |
| Onion powder | 2 tsp | |
| Smoked paprika | 2 tsp | Key flavor—don’t skip |
| Dried parsley | 1 tsp | |
| Water | ⅔ cup | For batter |
| Cauliflower | 1 large head | Cut into 2-inch florets |
| Frank’s hot sauce | ⅓ cup | Or barbecue sauce |
Method
Section titled “Method”-
Preheat: Oven to 450°F (230°C). Line 2 baking sheets with parchment paper.
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Make batter: In blender, combine brown rice flour, almond flour, tomato paste, garlic powder, onion powder, smoked paprika, parsley, and ⅔ cup water. Blend until smooth and thick.
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Coat cauliflower: Transfer batter to large bowl. Add cauliflower florets and toss until well coated.
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Arrange: Place florets in single layer on prepared baking sheets, making sure they don’t touch each other.
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Bake: 20-25 minutes until crisp on edges. They won’t be crispy all over while still in the oven.
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Crisp: Remove from oven and let stand 3 minutes to crisp up more.
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Sauce: Transfer to bowl and drizzle with hot sauce or barbecue sauce. Serve immediately.
Tips for Success
Section titled “Tips for Success”Don’t crowd: Florets need space to crisp—use 2 baking sheets if needed
Batter thickness: Should be thick but pourable—add splash more water if too thick
Crispiness: They crisp more after coming out of the oven, so don’t overbake
Sauce timing: Toss with sauce at the last minute—coated bites get softer quickly
Variations
Section titled “Variations”Sweet & spicy: Mix 2 tbsp hot sauce + 2 tbsp barbecue sauce
Air fryer: Cook at 400°F for 12-15 minutes, shaking basket halfway
Different veggies: Try broccoli, zucchini, or green beans
Dipping: Serve with ranch dressing, Caesar dressing, or spinach ranch dip
Storage
Section titled “Storage”- Best fresh: These are crispiest right out of the oven
- Refrigerate: 2 days (will be softer)
- Reheat: Air fryer 5 minutes at 400°F to re-crisp
- Don’t freeze: Texture suffers
Nutrition (per serving, 6 servings)
Section titled “Nutrition (per serving, 6 servings)”- Calories: ~119
- Protein: 3g
- Carbs: 23g
- Fiber: 3g
- Fat: 2g
Adapted from: Forks Over Knives
Prep: 10 min | Cook: 25 min | Serves: 6