Buffalo-Style Cauliflower Bites

These spicy buffalo-style cauliflower bites are a great way to pack a lot of flavor into seasonal produce. This simple recipe serves as a healthy after school snack or as an appetizer while you enjoy watching the game!
Course Appetizer


  • parchment-lined baking sheet
  • whisk or fork
  • cutting board
  • chef's knife
  • 2 mixing bowls
  • measuring cups/spoons


  • 3 eggs
  • 1 1/4 cup breadcrumbs
  • 1 tsp paprika
  • 1 tsp salt
  • 1 tsp pepper
  • 1 cup buffalo hot sauce you can choose spice level
  • 1/2 cup parmesan cheese optional


  • We’ll start by preheating the oven to 400 degrees and bylining a baking or cookie sheet with parchment paper if you have it, this will prevent the bites from sticking to the bottom
  • Next we will be cutting our washed cauliflower into florets, you’ll start by removing the outer leaves first. And then going in and cutting the cauliflower from the stem or the base. We’ll then want to cut them into smaller bite-sized pieces, making sure that they can still hold their shape and that they're about the same size so that they cook evenly
  • In a small bowl, lightly whisk the 3 eggs and set aside
  • In a separate bowl, add the breadcrumbs, pepper, salt, parmesan (which is optional) and paprika. You can use a whisk or a fork to combine
  • Now you’re ready to bread the cauliflower
  • Dip each cauliflower floret into the egg and then into the breadcrumb mixture. Making sure that the cauliflower is fully coated in bread crumbs. Once coated, place floret on the baking sheet. Repeat this process until all of the florets are coated
  • Bake for about 25 and then allow them to cool until you are able to touch them
  • Transfer the warm florets into a clean bowl, add 1 cup off your favorite buffalo sauce – this is where you get to choose how spicy you want
  • Toss the wings to coat. Transfer them back onto the baking sheet. Put them into the oven for 5 more minutes and then serve with your favorite dipping sauce and you got yourself a nutritious version of chicken wings!



Cauliflower is extremely versatile and is:
  • high in fiber
  • low-fat
  • great as a snack
  • a great way to trick kids into eating veggies
  • healthier alternative to chicken wing
Keyword cauliflower, snack