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Enjoy these low-calorie cauliflower bites as a healthy snack.
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Air Fryer Buffalo Cauliflower

This vegetarian recipe has all the flavor and texture of deep-fried chicken wings, but with a significantly improved nutritional profile.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Appetizer, Side Dish, Snack
Cuisine: American
Keyword: Air Fryer, Budget-Friendly, dairy-free, Vegetarian
Servings: 4 people
Calories: 114kcal


  • 1 egg beaten
  • 1 cup whole-wheat panko breadcrumbs gluten-free, if desired
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon kosher salt
  • 1 head cauliflower cut into bite-sized florets
  • avocado oil cooking spray
  • 1/2 cup buffalo sauce


  • Preheat the air fryer to 375 degrees Fahrenheit.
  • In a shallow bowl, beat the egg with one teaspoon of water and set aside.
  • In a second bowl, combine the panko, paprika, garlic powder, and salt. 
  • Dip the cauliflower florets into the egg before tossing them in the panko mixture. Place the breaded cauliflower on a plate while you bread the remaining florets.
  • Spray the breaded bites with the avocado oil spray and place them in the air fryer basket in a single layer, being careful not to overcrowd the basket. Work in batches, if needed, holding the cooked cauliflower warm in a 200-degree oven while you fry the remaining cauliflower.
  • Air fry for 10 to 15 minutes, until the florets are golden brown and crispy. 
  • Toss the cauliflower with the buffalo sauce just before serving.


Serving: 1cup of florets (approximately) | Calories: 114kcal | Carbohydrates: 19g | Protein: 6g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 41mg | Sodium: 1166mg | Potassium: 486mg | Fiber: 4g | Sugar: 4g | Vitamin A: 306IU | Vitamin C: 69mg | Calcium: 65mg | Iron: 2mg |
SmartPoints (Freestyle): 4
SmartPoints (Freestyle): 4