How to Make Delicious Buffalo Roasted Cauliflower Bites


It is so easy to make your very own delicious crispy buffalo roasted cauliflower bites~loaded with flavor and antioxidants!

buffalo roasted cauliflower bites

If you want to make a healthy yet tasty dish for your family, crispy buffalo cauliflower bites would be a perfect choice!  This cauliflower recipe is so easy and delicious that I make it almost once per week. 

There are myriad ways to make cauliflower taste incredible, but roasting is my favorite way. I love the crisped edges and softer insides. This recipe calls for buffalo wing sauce and melted butter (or ghee) to make the cauliflower taste like “buffalo wing bites.”

Before I share the recipe + video tutorial, I want to talk a bit about cauliflower, why it is a healthy food choice, and how to cook it to perfection.

Why is my roasted cauliflower mushy?

The main reason roasted cauliflower turns out mush is overcrowding it on the baking sheet. Use the largest baking sheet that you can find, and spread the cauliflower florets apart. When air is allowed to circulate around the florets, they will become crispy. When cauliflower is packed too close, the florets steam rather than roast.

Is roasting a healthy way to cook cauliflower?

Yes, roasting is one of the healthiest ways to cook this cruciferous vegetable. Using extra virgin olive oil or avocado oil adds the benefits of healthy fats.

buffalo roasted cauliflower bites

What are the benefits of cauliflower?

I love cauliflower because of the various benefits it contains! Aside from fiber, cauliflower is a good source of antioxidants, which can reduce free radicals in your body. If you want to lose weight, cauliflower is something you would want to put into your diet. 

Why is cauliflower called a superfood?

Since cauliflower is rich in nutrients such as Vitamins B and C and fiber, it has been considered a superfood. Besides that, it contains high concentrations of glucosinolates and carotenoids, which are antioxidants with anti-cancer properties.


Is it better to eat cauliflower raw or cooked?

Preparing cauliflower raw helps retain the antioxidants, but cooking it would increase indole levels. Indole-3-carbinol is a substance found in cauliflower, broccoli, and Brussel sprouts that can prevent colon cancer, breast cancer, and other types of cancer. It is discouraged to boil and blanch the cauliflower as most of the nutrients will be leached into the water. If you want to maintain the nutrients, you can steam, or sous vide it.

Is cauliflower high in carbs?

Aside from being a versatile vegetable, cauliflower has low carbohydrates, which is often used as a substitute for rice, potatoes, and other high carbohydrates. A cup of raw cauliflower, which is about 100 grams, has 5 grams of carbohydrates and 3 grams of fiber. With its mild taste, cauliflower is often used in various dishes. 

What’s the healthiest way to eat cauliflower?

Cauliflower can be cooked in so many ways. You can roast, bake, grill, or even make a soup out of cauliflower. You may also want to steam it and dip it with your favorite ranch or sauce. Regardless of your method, as long as you are loving your method and enjoying your dish, you are on the right track!

Can you gain weight eating cauliflower?

The great thing about cauliflower is that it has various components which aid in weight loss. With only 25 calories per cup, you can eat A LOT of cauliflower without worrying about gaining weight. Also, it is a great substitute for rice and flour.

cauliflower bites

What is the best sauce to use for buffalo cauliflower bites?

There are many good buffalo sauce options at the grocery stores. Frank’s Hot Sauce is one of my favorites, as is Frank’s Buffalo Wing  Sauce. Texas Peete is another popular brand. You can’t go wrong with either of these brands.

Watch a video of me making buffalo cauliflower bites.

White Balsamic Vinaigrette


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  1. Hi Beth, I usually use foil for easy cleanup, but my sheet pan looks new because it is a fairly new one!! If you google “family savvy cauliflower” it will pull up all my recipes in order. Hope this helps!!!

  2. Jamie – I LOVE your method of slicing cauliflower! Genius! My question is how do you keep your sheet pan looking like new? I usually line mine with parchment paper but would sometimes like to skip that step.

    Also, do you have any other recipes for roasted cauliflower as I’m to a fan of buffalo sauce. I’ve used evoo and z’star and turmeric but would like a change.

    Thank you,

  3. Hi Nancy, you just pour the wing sauce over the cauliflower before roasting. I show how in the video:-) You could use extra for dipping if yu wanted to!!

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