Buffalo Cauliflower Bites (Viral TikTok Recipe)

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Sticky, roasted buffalo cauliflower bites are a perfect comfort food! A healthy, flavorful treat the fam will love! Vegetarian and gluten-free!

If you’re as hungry as a buffalo, grab your bowls and apron as this recipe is going to blow your mind!

These sticky and roasted cauliflower bites have been made to fit a mouth perfectly, so start forming a queue now!

plate of buffalo cauliflower

Who knew cauliflower could be taken to superhero status with just a tasty Buffalo sauce and a few simple ingredients?

You could add these to a table crowded with friends or serve them as a far superior alternative to popcorn; these Cauliflower Bites are perfect for loads of occasions.

close up of buffalo cauliflower on plate

Ingredients You’ll Need

Cauliflower (1 head) – A large head, perfectly ripe, would be the best here.  If you can find organic, even better, but avoid any soft heads as you want a bit of crunch here.

Almond flour (1 cup) – You could use coconut flour or oat flour here too, or just regular flour – this can be changed to suit.

Garlic powder (2 tsp) – This ingredient is a great way to boost some garlicky flavor in dry ingredients without having large pieces of garlic. Onion powder or smoked paprika would also work well.

Sea salt (1/2 tsp) – Sea salt provides the best nutrition and strength of flavor, but you could use regular table salt.

Black pepper (1/2 tsp) – freshly ground black pepper gives far more taste, but already-ground pepper would be good.

Egg (1) – A large egg, free-range if possible, to give you the best nutrition.

Sauce Ingredients

Buffalo sauce (1/2 cup) – Choose your favorite one and be generous!  We want these cauliflower Bites able to bite!

Olive oil (1/4 cup) – Choose a good quality oil where possible.  You could use another flavorless oil if you wish.

ingredients for cauliflower bites

How to Make Buffalo Cauliflower Bites

Step 1. Preheat the oven to 400F. Wash the cauliflower head well and cut it into florets—place to one side.

Step 2. In a large bowl, combine the almond flour, garlic powder, sea salt, and black pepper, stir well.

Step 3. In another bowl, break the egg and whisk it well.

Step 4. Add the cauliflower florets into the bowl with the egg and then stir to fully coat the cauliflower.

steps 1-4 to make cauliflower bites

Step 5. Add the egg-coated cauliflower to the other bowl with the almond flour mixture. Cover the bowl and shake until the cauliflower is fully coated.

Step 6. Spread the cauliflower on a greased baking sheet, like this one, and roast in the oven for 30 min.  You could take out and turn all the bites over halfway if you wish to get an even color.

Step 7. When golden and crisp, transfer the cauliflower to a bowl.

Step 8. Stir together the buffalo sauce and olive oil and then heat in a microwave until hot. 

A good cup size of the sauce and 2 tbsp of olive oil would be good if you like it sticky; however, feel free to add as much as you like.

Step 9. Pour the hot sauce over the cauliflower bites and gently stir to cover completely.

steps 5-9 to make cauliflower bites

What Can I Serve with the Buffalo Bites?

You could serve these Cauliflower Bites with sticks of celery and carrot sticks, a simple addition to this fiery snack.

Add to a picnic or lunchbox with salad ingredients and a sandwich, although they will go a little softer when packed up. Serve with boiled rice or a baked sweet potato.

Add to the top of a salad to create a flavor boost. These Cauliflower Bites could be added to a spicy stir fry with slices of bell pepper and noodles.

top view of bowl of cauliflower bites

Why Are My Cauliflower Bites Soggy?

These Cauliflower Bites can go soggy if you leave them to go cold and cover them.  The crispy finish from the oven can also be lost when they have been left in steam.

They still taste great with less crisp, though, so make sure you haven’t overcooked them beforehand in the oven.  You want your bites with some crunch, not just in the outer coating!

You can pop them into an air fryer to crisp up again, or you could put them back in the oven or under a hot grill briefly – beware it won’t take long, the Buffalo Dip is likely to catch a bit under a high heat.

plate full of buffalo cauliflower bites

What’s The Best Buffalo Sauce?

Buffalo sauce is a delicious hot sauce made from cayenne pepper, melted butter, and vinegar, and the best one would be a brand that uses the least processing and no added sugars.

You could try and make your own version, too, and there are a number of recipes out there to try.  You could add this hot sauce to so many other dishes, though, so it’s well worth the effort.

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buffalo cauliflower bites
5 from 1 vote

Buffalo Cauliflower Bites (Viral TikTok Recipe)

By Karo @ AllNutritious
These buffalo cauliflower wings are yummy, strong in flavor, and easy to make. A perfect healthy snack for buffalo sauce lovers! Vegetarian and gluten-free.
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Servings: 4 small bowls


  • 1 large head cauliflower cut into florets
  • 1 cup almond flour
  • 2 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 large egg


  • 1/2 cup Buffalo sauce
  • 1/4 cup olive oil


  • Preheat the oven to 400F.
  • Cut your cauliflower head into florets.
  • In a large bowl, combine almond flour, garlic powder, sea salt, and black pepper.
  • Break an egg into another bowl and whisk it.
  • Add the cauliflower florets into the bowl with the egg and stir to fully coat the cauliflower.
  • Now, add the coated cauliflower into the other bowl with the almond flour mixture. Cover the bowl and shake until the cauliflower is fully coated.
  • Spread the cauliflower on a baking sheet and roast in the oven for 30 min.
  • Once fully cooked, transfer to a bowl.
  • Heat a mixture of buffalo sauce and olive oil in a microwave and pour over the cauliflower bites. Gently toss to coat.

Recipe Video


Serving: 1 small bowl | Calories: 361kcal | Carbohydrates: 18g | Protein: 12g | Fat: 29g | Saturated Fat: 3.6g | Polyunsaturated Fat: 24.2g | Cholesterol: 47mg | Sodium: 1126mg | Fiber: 8g | Sugar: 5.7g

Nutrition information is automatically calculated, so should only be used as an approximation.

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