Craving a tasty snack that’s also good for you? These Baked Buffalo Cauliflower Bites are a fantastic alternative to traditional wings, offering all the spicy flavor you love in a healthy, plant-based package. This recipe is a perfect example of a delicious Healthy Cauliflower Recipe, proving healthy eating can be incredibly satisfying.
Key Ingredients & Substitutions
- Cauliflower: Fresh is best for texture. Frozen can work if thawed and patted very dry.
- Buffalo Sauce: Use your favorite brand. For a milder kick, mix with a little butter substitute or water.
- Nutritional Yeast: Adds a cheesy, umami flavor. Omit if you don’t have it, or substitute with a tiny pinch of garlic powder for depth.
- Cornstarch: Essential for crispiness. You can use arrowroot powder as an alternative.
- Garlic Powder/Onion Powder: Provides aromatic flavor.
- Smoked Paprika: Adds a smoky depth. Regular paprika works too, but smoked is preferred.
Ingredients
- 1 medium head cauliflower, cut into bite-sized florets
- 2 tablespoons olive oil
- 2 tablespoons cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- ¼ teaspoon black pepper
- Pinch of salt (optional, as buffalo sauce is salty)
- ½ cup buffalo sauce
- 1 tablespoon nutritional yeast (optional, for cheesy flavor)
How Much Time Will You Need?
- Total Time: 35-40 minutes
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Servings: 4
- Calories per serving: Approximately 120-150 (varies by buffalo sauce)
- Tools Needed: Large baking sheet, mixing bowls, parchment paper
Step-by-Step Instructions
1. Prepare Your Cauliflower
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Cut your cauliflower into uniform, bite-sized florets to ensure even cooking.
2. Coat the Cauliflower
In a large bowl, toss the cauliflower florets with olive oil, cornstarch, garlic powder, onion powder, smoked paprika, black pepper, and salt (if using). Make sure every piece is evenly coated. This dry mix is key for crispy, healthy cauliflower recipes.
3. Bake Until Tender-Crisp
Spread the coated cauliflower in a single layer on your prepared baking sheet. Bake for 20 minutes, flipping halfway through. The florets should be tender on the inside and slightly browned and crispy on the outside.
4. Toss with Buffalo Sauce
While the cauliflower is still hot from the oven, transfer it back to the large mixing bowl. Pour in the buffalo sauce and nutritional yeast (if using). Toss gently until all the florets are thoroughly coated in the spicy sauce.
5. Finish Baking
Return the sauced cauliflower to the baking sheet, again in a single layer. Bake for an additional 5-10 minutes, or until the sauce is slightly caramelized and sticky. Serve immediately and enjoy your flavorful Healthy Cauliflower Recipe.
Variation Ideas
- Garlic Parmesan: Skip the buffalo sauce. After baking, toss with melted butter substitute, garlic powder, and dairy-free parmesan.
- Sweet Chili: Use a sweet chili sauce instead of buffalo for a different flavor profile.
- Lemon Herb: Toss with olive oil, lemon juice, dried oregano, thyme, and rosemary before baking.
- Spicy BBQ: Mix your favorite BBQ sauce with a dash of cayenne pepper for a smoky, spicy kick.
Storage Instructions
Store any leftover Baked Buffalo Cauliflower Bites in an airtight container in the refrigerator for up to 3 days. To reheat, spread them on a baking sheet and warm in a 375°F (190°C) oven for about 5-7 minutes, or until heated through and slightly crispy again. Avoid reheating in the microwave, as they can become soggy.
Frequently Asked Questions (FAQ)
Q: Can you make these gluten-free?
A: Yes, this recipe is naturally gluten-free! Just ensure your buffalo sauce is certified gluten-free.
Q: What can you serve with these buffalo bites?
A: They are great with dairy-free ranch or blue cheese dressing, celery sticks, carrot sticks, or alongside a fresh green salad.
Q: How do you get cauliflower crispy without deep frying?
A: The cornstarch and baking at a high temperature are crucial for achieving a crispy texture without deep frying.
Q: Can you prepare the cauliflower ahead of time?
A: You can cut the cauliflower florets a day in advance and store them in an airtight container in the refrigerator. Coat and bake just before serving.
Q: Is nutritional yeast necessary?
A: No, nutritional yeast is optional. It adds a cheesy, umami flavor, but the buffalo bites are still delicious without it.
Q: Can you make these in an air fryer?
A: Yes! After coating, air fry at 375°F (190°C) for 15-20 minutes, shaking the basket halfway. Then toss with sauce and air fry for another 5 minutes.