Low Carb Cauliflower Buffalo Bites – A Healthy Game Day Snack
So, This Is How I Basically Fell In Love With Cauliflower (Stay With Me!)
You know that feeling when you show up to a party and the only thing you can eat is the sad celery sticks next to a tub of blue cheese dressing? Same. That was me during my first attempt at low carb living—except I got wise to these hot and tangy cauliflower buffalo bites. The first time I made them, I was skeptical. My brother peered at the sheet pan like I’d lost a bet. “Is this about your diet again?” he asked. Spoiler alert: the plate was empty in 10 minutes flat. Not a single bite left, not even for the dog (seriously, sorry Luna). And here’s the thing—these aren’t fussy. I mean, I use a mixing bowl that might’ve been clean, who’s checking?
Why You’ll Love These (Or At Least, Why I Do)
I make these whenever I want something that feels a little naughty but isn’t—think of them as buffalo wings’ much less greasy cousin. My family goes crazy for them (okay, except my uncle, who claims vegetables are for rabbits). If I ever want to sneak extra veggies onto the game day table, this is my go-to. And, when I forget to buy almond flour, I just use crushed pork rinds. Sometimes they stick better; sometimes, eh. Life’s about flexibility, right?
What You’ll Need (But Don’t Stress Too Much)
- 1 large head cauliflower (or a bag of pre-cut florets if you’re in a hurry; I won’t judge)
- 3/4 cup almond flour (I’ve tried coconut flour too, works OK but makes them a bit drier)
- 2 large eggs
- 1/2 teaspoon garlic powder (unless you’re one of those people who likes it extra garlicky, then hey, toss in more)
- 1/2 teaspoon paprika
- A decent pinch of salt and black pepper
- 3/4 cup buffalo hot sauce (Frank’s RedHot is kind of non-negotiable, though my gran swore by Crystal)
- 2 tablespoons melted butter (or coconut oil if you’ve run out of butter—I’ve been there)
- Optional: blue cheese or ranch for dipping, celery sticks if you want to look fancy
By the way, here’s a great deep dive on all the buffalo sauce science if you’re nerdy like me.
Alright, Here’s What You Do
- Preheat your oven to 425F (220C if you’re using the fancy Celsius side of your oven thermometer).
- Line a baking sheet with parchment paper. Or foil—parchment does better for crunch, but I’ve used both in a pinch.
- Cut your cauliflower into florets; about 2-inch pieces are good, but, honestly, don’t overthink it.
- In a large bowl, whisk your eggs. Dump in the cauliflower and get your hands in there. Make sure everything gets a good egg bath (a few always escape, but that’s life).
- Mix almond flour, garlic powder, paprika, salt, and pepper in a separate bowl. Add your dripping-wet cauliflower to this bowl and toss it around. Might get messy, but that’s the deal.
- Spread the coated florets out in a single layer on your lined baking sheet. Try to avoid crowding them. If they’re touching, they steam instead of roast and you get sad, floppy bites (trust me, it’s not the move).
- Bake for 25 minutes, flip halfway, and (this is where I sneak a bite even though it will burn your fingers, just saying, don’t be like me).
- While they’re baking, stir the buffalo hot sauce and melted butter together in a bowl. Use more or less, depending how fiery you want it.
- Toss the baked cauliflower in the buffalo mixture, get ’em good and coated. Put them back on the baking sheet—yes, same one, don’t bother washing—and bake another 10-15 minutes until the edges go just a little crispy and caramelized. That’s the sweet spot.
Notes From My Not-So-Perfect Kitchen
- I tried using olive oil once instead of butter. Didn’t love it; felt like the flavor just kind of bounced off.
- If you overbake, they go from “crispy” to “cauliflower dust” in about 3 minutes. So, maybe watch them towards the end.
- Almond flour leaves the bites a little tender. Crushed pork rinds get you extra crunch, but the flavor is, well, porkier. Which I actually kinda like with blue cheese, but may not be for everybody.
Variations I’ve Tried (Or, You Know, Wish I Hadn’t)
- Tried smoked paprika once—made them taste oddly BBQ, but I wasn’t mad about it.
- I once added parmesan to the breading and let’s just say I was scraping goo off my pan for a week. Didn’t really stick. Won’t do that again.
- Sometimes I skip the breading entirely and just toss straight roasted florets in Buffalo sauce. Less crunch, but good in a pinch.
PS if you want them extra crispy, an air fryer works a treat. Here’s a solid air fryer version if that’s your jam.
What Tools Do You Really Need?
- Baking sheet (or, once, I used a pizza pan and lined it with foil, worked alright)
- Large mixing bowls (Tupperware tubs count, probably just make sure it’s clean-ish)
- Parchment paper or foil (don’t use wax paper, they glue to it; ask me how I know)
Handy tip: If you only have a small oven, just bake in two batches. Or pile them up anyway and deal with soft bites. Both have happened in my kitchen.
How To Store (Assuming Any Survive Game Day)
Pop leftovers in an airtight container in the fridge—good for 3 days in theory but, honestly, they’ve never lasted more than 24 hours in my house. They’re not as crispy reheated, though you can pop them under the broiler to revive a bit of crunch.
If You Want To Serve Like a Pro (Or, You Know, Like Me)
I like to pile these in a big heap on a platter with extra buffalo sauce in a dip bowl. Celery and carrot sticks always go out because somebody always asks. Blue cheese dip for the win, though I’ll say, my youngest prefers ranch—kids these days. Sometimes if I’m feeling extra, I’ll sprinkle chopped chives or parsley to make it look all cheffy.
Pro Tips I Learned The Hard Way
- Don’t skip parchment paper—you’ll regret it when cleaning up. I skipped it once and practically needed a chisel. Nope, never again.
- Let the bites cool for a few minutes after the second bake. They get crunchier, and you won’t scorch your mouth. I hate waiting, but…worth it.
- I once tried beating the egg whites to stiff peaks because I got overly ambitious (don’t, just don’t—it made no difference and was just fussy).
Questions From Friends (And Probably You Too)
- Can I make these vegan?
- Sure! Use flax eggs (1 tablespoon ground flax + 2.5 tbsp water forms 1 egg) and swap out butter for melted coconut oil. Will they taste identical? Not exactly, but still real good.
- Will coconut flour work instead of almond?
- Sort of, but they dry out faster. Maybe use a bit less, honestly. Or stick to almond if you have it.
- Can I prep them ahead?
- You can coat the cauliflower and store pre-bake for a few hours, but don’t saucify till just before serving or they’ll get soggy. Ask me how I know…sog.
- What’s the best sauce?
- I stick with classic buffalo, but honey hot or sriracha are fun if you’re wild. Or, mix a spoonful of yogurt into your hot sauce for a tamer version.
- Are these actually filling?
- For me, yes—especially with a handful of carrot sticks on the side. My brother claims he can eat the whole pan solo (…he’s probably right).
Randomly, I once tried making these with broccoli, and, well, let’s just chalk that up to “creative license.” Maybe it’s your thing but it wasn’t for me.
Anyway, sling these beauties out for game day or just Tuesday night—either way, they usually don’t last long. Cheers!
Ingredients
- 1 large head cauliflower, cut into bite-sized florets
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2/3 cup buffalo sauce
- 2 tablespoons unsalted butter, melted
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
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1Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
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2In a large bowl, toss cauliflower florets with olive oil, garlic powder, smoked paprika, salt, and black pepper until evenly coated.
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3Spread the cauliflower in a single layer on the prepared baking sheet. Roast for 20 minutes, flipping halfway through for even browning.
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4In a separate small bowl, whisk together buffalo sauce and melted butter.
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5Remove cauliflower from oven and pour buffalo sauce mixture over the florets. Toss well to coat. Return to oven and roast for an additional 5 minutes.
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6Serve immediately, garnished with chopped parsley if desired. Offer with celery sticks and ranch or blue cheese dip.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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