30-Minute Buffalo Cauliflower Bites

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Somehow, men seem to have the monopoly on loving wings. Frankly, I blame the Hooters franchise. Either way, whether it’s game day or girls’ night out, buffalo wings are a must-have appetizer for guys and girls alike. However, like most of our favorite bar foods, wings don’t tend to boast a squeaky-clean nutritional profile. These 30-minute buffalo cauliflower bites offer an easy, skinny version of the hot and spicy bar bites you love.

A Meatless Alternative

These buffalo cauliflower bites are a great alternative for buffalo wing fans who are looking for a healthier option. However, this meatless recipe is also ideal for buffalo fans who, well, don’t actually like wings. Yep, we’re talking about our vegetarian friends!

Whether you’re a full-time vegetarian or just trying to cut back on meat, these 30-minute buffalo cauliflower bites are a perfect meatless alternative to buffalo wings. While you may not convince any diehard carnivores, these crispy, spicy buffalo bites will definitely please anyone looking for a vegetarian take on the game day classic.

An Easy, Guilt-Free Appetizer

Even if avoiding meat isn’t your top priority, these buffalo cauliflower bites are a great way to stay on top of any health and fitness goals. By replacing chicken wings with roasted cauliflower, this recipe packs more fiber and fewer calories. It’s a win-win.

If you’re like me, portion control isn’t always easy, especially when appetizers are involved. When you’re at a party with friends and apps aplenty, the last thing you want to be thinking about is calorie counting. At just 57 calories per serving (4 bites), this healthy recipe gives you some room to indulge.

Whip up a batch of these 30-minute buffalo cauliflower bites for your next get-together for a go-to, guilt-free appetizer option. Of course, there’s no reason you have to wait until game day. These tasty buffalo bites make for a great healthy snack or side any day!

If you are going the appetizer route, definitely serve these buffalo bites with our skinny ranch dressing. And, if you’re more of a blue cheese girl (I know I am), check out these other light and healthy dressing and dip options. Serve these buffalo cauliflower bites with raw veggies and your favorite skinny dressing.

There’s no reason your favorite spicy snack can’t be part of a healthy meal plan! These tasty, 30-minute buffalo cauliflower bites make buffalo wings guilt-free.

30-Minute Buffalo Cauliflower Bites

4 servings

15 Healthy Snacks That Can Help You Lose Weight

Yield: 4 cups | Serving Size: 1 cup | Calories: 57 | Total Fat: 4 g | Saturated Fat: 3 g | Trans Fat: 0 g | Carbohydrates: 6 g | Fiber: 2 g | Sugar: 2 g | Protein: 2 g | Cholesterol: 0 mg | Sodium: 219 mg | SmartPoints (Freestyle): 2


  • 4 cups fresh cauliflower florets
  • 1 tablespoon coconut oil, melted
  • 1 tablespoon hot sauce
  • 1 tablespoon sriracha sauce
  • 1 tablespoon lime juice


  1. Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray.
  2. Toss the cauliflower in the coconut oil and spread in an even layer. Roast for about 10 minutes or just until the cauliflower begins to brown and soften. While the cauliflower roasts, mix together the remaining ingredients.
  3. Remove the cauliflower from the oven and toss in the sauce mixture. Return to the baking sheet and roast from another 10 minutes, stirring as needed. Let cool slightly before serving.

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2 Comments on "30-Minute Buffalo Cauliflower Bites"

  1. Amy  January 31, 2020

    I want to take these as an app to a friends house. Do you think I can roast these before hand, then travel with them, once there THEN toss with sauce and re roast them for the final 10 minutes? I would hate to use her oven for the whole process! Thank you

    • Nichole Furlong  February 2, 2020

      Yes! That would be a great way to prep, transport, and finish the cauliflower!


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