Buffalo Cauliflower Bites


This healthy take on buffalo wings is the perfect vegetarian option for any meal. Gluten free, keto, paleo… these cauliflower bites can be enjoyed by everyone, and the delicious hot sauce can be used on any meat or vegetable, and adapted depending on how hot you like it! Each serve is less than 300 calories and meets your recommended daily requirement of Vitamin C!


Serves 4, as an appetiser or side dish


For the hot sauce:

  • 1/2 cup melted butter

  • 1/4 cup hot sauce, such as Sriracha

  • 2 tbsp white vinegar

  • 2 tsp Worcestershire sauce

  • Pinch garlic powder

  • Pinch cayenne pepper, to taste

  • Pinch chilli powder, to taste

For the cauliflower:

  • 1 head cauliflower, cut into florets

  • 2 tbsp Olive oil

  • 1/4 cup almond meal, or flour

  • 1/2 tsp garlic powder


  1. Preheat oven to 200°C. Line a large baking tray with baking paper.

  2. Place cauliflower florets in a large bowl and coat with olive oil. Toss with flour and garlic powder until evenly coated. Arrange in one layer on baking tray and bake for 20 minutes.

  3. Meanwhile make the hot sauce: whisk together melted butter, hot sauce, vinegar, Worcestershire sauce, and garlic powder until well combined. Add cayenne pepper and chilli powder for your desired heat.

  4. Dip cauliflower in sauce ensuring florets are coated evenly. Bake for another 10-12 minutes, watching to ensure they don’t burn.

  5. Serve with a ranch dressing, if desired.

Nutritional Information, per serve

  • Calories 291

  • kJ 1224

  • Fat 29g

  • Saturated Fat 15g

  • Carbohydrate 10g

  • Fibre 4g

  • Protein 3g

  • Sodium 295mg