• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Jillian's Healthful Eats
  • Home
  • Meet Jillian
  • Recipes
  • Meal Plans
  • Contact Me
  • Work with Me
menu icon
go to homepage
search icon
Homepage link
  • Recipes
  • Meet Jillian
  • Subscribe
  • Contact
  • Work with Me
  • ×

    Home / Snacks / Crispy Buffalo Cauliflower Bites (with homemade blue cheese dressing)

    Crispy Buffalo Cauliflower Bites (with homemade blue cheese dressing)

    Published: May 3, 2022 Modified: May 3, 2022 by Jillian This post may contain affiliate link. This blog generates income via ads

    Jump to Recipe Print Recipe

    These quick, easy, healthy cauliflower bites are one of my favorite appetizers to make. They are super simple to make and roast in the oven for only 20 minutes and my blue cheese dressing is by far the BEST blue cheese dressing you will EVER have!

    birds-eye view of buffalo cauliflower bites on a white plate with blue cheese and celery stalks

    I hate when other bloggers write the word, "best" and I try not to use it, but this dressing is insanely delicious and is the BEST! Better than any restaurant hands down! If you love blue cheese as much as I do, you MUST make this recipe!

    Okay okay, so super crispy buffalo cauliflower bites sound incredible!  Guess What?! They TASTE incredible too.  Some might even mistake them for chicken they taste so good!  The texture of the bites is not chewy or crunchy, but rather quite satisfying.  In my opinion, it's like I'm eating a perfectly cooked piece of chicken. 

    Pair these bites with my homemade blue cheese dip and you have got yourself an award-winning, low-calorie, low-carb, healthy appetizer. Or, in my house this was dinner! This is a MUST TRY!

    My husband was actually making fun of me as I was making these because he said there was no way they would taste good.  He tried one and was sold! They are that good! If you love buffalo as much as I do then you need to try my Crockpot Buffalo Sliders or these Ultimate Buffalo Chicken Sloppy Joes!

    Ingredients to make these bites

    To make my new favorite treat you will need the following!  Keep in mind I used my favorite buffalo sauce because all Tesseamae's products are organic, but feel free to use any buffalo sauce you'd like!  Tessemae's is made with all REAL ingredients! This buffalo sauce is dairy-free, gluten-free, no sugar added, and vegan.  I've linked it below if you're interested in trying it out!

    birds-eye view of all the ingredients you will need to make this recipe with labels included
    • cauliflower florets - the florets are the white part of the cauliflower. You want to remove all of the leafy green parts. Then, chop up your florets into bite-sized pieces.
    • buffalo sauce - I like using organic products because they are cleaner than other bottled sauces, but feel free to use your favorite. I like to mix mine with ghee or butter because adding the butter in gives your sauce a richness, smoothness, and balances the flavors.
    • ghee - ghee is just clarified butter, but you can also use unsalted butter, as well.

    Tessemae's Buffalo Sauce 10 fl oz. bottles - from Amazon

    Tessemae's Buffalo Sauce 10 fl oz. bottle - from Thrive Market

    If you are looking for an avocado oil cooking spray I've linked 2 below!

    • Chosen Foods avocado oil cooking spray - Non-GMO, Paleo, Keto
    • Primal Kitchen avocado oil cooking spray - Whole-30 approved

    How to make Crispy Buffalo Cauliflower Bites

    Step 1 - Preheat the oven to 450º and line a baking pan with foil or parchment paper.  Spray the foil with avocado oil cooking spray. 

    Step 2 - Whisk together the flour, garlic powder, salt, and water.  Add the cauliflower and toss to coat.  Place the cauliflower on the prepared baking pan.  Bake for 20 minutes. 

    a little child sitting on a table mixing cauliflower with flour using a spatula
    My daughter mixing the cauliflower bites with the flour combination.

    Step 3 - For the sauce - meanwhile, in a small mixing bowl, combine ghee (or butter) and buffalo sauce.  Pour over the cauliflower evenly and bake for another 5 minutes.  Serve with my homemade blue cheese dip or pre-made ranch dressing, and some celery and carrots.  If you are looking for an AMAZING blue cheese dressing check out my homemade blue cheese dressing below!

    cauliflower on a baking pan having buffalo sauce being poured over top
    Buffalo sauce is being poured over the pre-baked cauliflower bites.

    Ingredients for homemade blue cheese dip

    birds-eye view of all the ingredients you will need to make this dressing with labels included
    • garlic cloves - minced - sometimes I like to cut corners with this step and use Spice World Organic Minced Garlic!
    • lemon juice - I recommend using freshly squeezed over the bottled lemon juice. 1 tbsp is about 1 quarter of the lemon squeezed. You can use a hand-held juice squeezer for this step.
    • blue cheese crumbles - use a brand that you enjoy eating. I usually go for one that doesn't break the bank, but has a rich and creamy taste.
    • parsley - I use the parsley as a topping at the end before serving. Fresh chopped parsley is always best and looks better, but you can also use the seasoning dried parsley, as well.

    How to make this tasty dip

    This is a simple one! In a small mixing bowl, add all ingredients together, minus the parsley. Mix well until everything is really combined! Pour into a serving bowl and top with parsley! Serve with some chopped carrots and celery and of course the cauliflower bites!

    Substitutions

    There are no substitutions for my blue cheese dip because it tastes insanely amazing and you don't want to mess with it, but for the bites, I've listed a few below.

    Whole Wheat Flour - I've opted to use whole wheat flour because that is the flour I mainly have in my house and use with most of my cooking, but some other flour options you can try are almond flour, rice flour, oat flour, chickpea flour, or coconut flour.

    Ghee - I like using ghee because it tastes richer and creamier than butter. Ghee is a great swap to use for vegetarians and dairy-sensitive people, but butter would do just as well!

    close up of crispy buffalo cauliflower bites on a white plate with blue cheese in a white container and sliced celery stalks

    Tips and FAQ's

    What can I serve with these cauliflower bites?


    You can serve a ton of different food options with your bites. I love to serve them as appetizers during game day or even on a holiday get-together. Since buffalo sauce is one of my favorites I will be eating these on Mother's Day 🙂

    How to store your bites.


    You can store these in an airtight container in the fridge for up to 5 days. Or if you want to freeze them to enjoy later, put them in the freezer in a single layer (not touching) on a baking sheet lined with foil. Once they are frozen, remove the bites from the baking sheet, place them in a food storage bag, and put them back in the freezer until you are ready to eat them.

    Tip for cutting your bites!


    When you chop up your bites, try to remove as much stem as possible. This way when you eat them they look and taste more like popcorn chicken.

    Other cauliflower recipes to try

    • cauliflower egg wraps on a white plate on a wooden board with cilantro leaves and a white napkin
      Cauliflower Egg Wraps
    • one pot cauliflower mac and cheese in a large pot with parsley on the side
      One Pot Cauliflower Mac and Cheese
    • birds eye view of homemade buffalo cauliflower gnocchi with homemade blue cheese in a cream colored bowl
      Buffalo Cauliflower Gnocchi with Homemade Blue Cheese
    • cauliflower pizza on parchment paper with a pizza cutter
      Easy Crispy Cauliflower Pizza

    If you give these bites a try don't forget to rate the recipe below! Always love hearing what you all think. You can also Stay in touch with me through social media on @Instagram, Pinterest, and Facebook. Don't forget to tag me when you try one of my healthy recipes!

    birds-eye view of buffalo cauliflower bites on a white plate with blue cheese and chopped cauliflower stalks

    Buffalo Cauliflower Bites

    These quick, easy, healthy cauliflower bites are one of my favorite appetizers to make. They are super simple to make and roast in the oven for only 20 minutes and my blue cheese dressing is by far the BEST blue cheese dressing you will EVER have!
    No ratings yet
    Print Pin Rate
    Course: Appetizer, Main Course
    Cuisine: American
    Diet: Low Calorie
    Prep Time: 5 minutes
    Cook Time: 25 minutes
    Total Time: 30 minutes
    Servings: 4 people
    Calories: 27kcal
    Author: Jillian Schneider

    Equipment

    • baking pan
    • mixing bowls
    • cutting board
    • paring knife

    Ingredients

    • FOR THE BITES -
    • 4 cups cauliflower florets
    • ¾ cups whole wheat flour
    • 1 tbsp garlic powder
    • ¼ tsp kosher salt
    • 1 cup water
    • ¾ cup buffalo sauce
    • 1 tbsp melted ghee or unsalted butter (melted)
    • avocado cooking spray
    • FOR THE DIP -
    • 1 cup blue cheese crumbles
    • 1 cup light mayonnaise
    • ½ cup plain Greek yogurt
    • 3 garlic cloves minced
    • 1 tbsp fresh-squeezed lemon juice
    • 1 tbsp white wine vinegar
    • 4 tbsp dried minced onion
    • 1 tsp kosher salt
    • 1 tsp ground black pepper
    • ⅓ cup parsley fresh or dried

    Instructions

    • Preheat the oven to 450° and line a baking pan with foil or parchment paper. Spray with cooking spray if using foil and set aside. No need to spray the paper if you're using parchment paper.
    • In a large mixing bowl, whisk together flour, garlic powder, salt, and water. Add the cauliflower and toss to coat.
    • Place the cauliflower on the prepared baking pan in a single layer and bake for 20 minutes.
    • Meanwhile, in a small mixing bowl, combine melted ghee (or butter) and buffalo sauce.
    • Pour over the cooked cauliflower and bake for another 5 minutes.
    • Serve with blue cheese or ranch and a side of chopped carrots and celery!
    • To make the blue cheese- mix all ingredients together minus the parsley. Once all ingredients are mixed top with the parsley and serve!

    Notes

    How can my kids help?  Teach them how to toss cauliflower in the bowl with the ingredients.  Help them pour the buffalo sauce over the cooked cauliflower 🙂
    When you chop up your bites, try to remove as much stem as possible. This way when you eat them they look and taste more like popcorn chicken.
    You can store these in an airtight container in the fridge for up to 5 days. Or if you want to freeze them to enjoy later, put them in the freezer in a single layer (not touching) on a baking sheet lined with foil. Once they are frozen, remove the bites from the baking sheet, place them in a food storage bag, and put them back in the freezer until you are ready to eat them.
     

    Nutrition

    Serving: 5bites | Calories: 27kcal | Carbohydrates: 5.6g | Protein: 1g | Fat: 0.2g | Polyunsaturated Fat: 0.1g | Sodium: 155mg | Potassium: 1mg | Fiber: 0.8g | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @JilliansHealthfulEats or tag #jillianshealthfuleats!
    « Crock Pot Cinnamon Rolls (with homemade cream cheese icing)
    Mexican Shrimp Tacos »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Jillian’s Healthful Eats is full of recipes that are dedicated to making your favorite meals in a healthier way! From breakfasts to lunches to dinners you'll find wholesome, clean, dishes the whole family will love :)

    More about me >

    Stay Connected with Me

    Spring Favorites

    • birds eye view of Easter blondies on a white plate on a white wooden board topped with mutli-colored m&ms
      Healthy Easter Blondies
    • Gluten-Free Fruit Crisp (made with frozen fruit)
    • A birds-eye view of avocado fries in a bowl with parchment paper and a dipping sauce.
      Air Fryer Avocado Fries
    • Air fryer shrimp on a white plate on top of a white wooden board with slices of lemon on the side.
      Easy Air Fryer Shrimp
    • Blueberry donuts on a cream colored plate with a cooling rack in the top right corner and a blue and white checkered napkin laid on the bottom.
      Healthy Blueberry Donuts w/ Homemade Vanilla Glaze
    • flourless banana muffins made with chickpeas
      Flourless Banana Muffins (made with chickpeas)

    Popular Posts

    • birds eye view of zucchini roll ups in a glass dish with a wooden slotted spoon stuck in the side of the meal
      Zucchini Lasagna Roll Ups (without ricotta)
    • birds-eye view of ground turkey mac and cheese in a Lodge cast-iron skillet on a white wooden table
      Super Creamy Mac and Cheese with Ground Turkey
    • cauliflower egg wraps on a white plate on a wooden board with cilantro leaves and a white napkin
      Cauliflower Egg Wraps
    • A fork cutting into an avocado omelette that's sitting on a gray plate.
      Spinach and Avocado Omelette
    • garlic lemon salmon in a greek yogurt cream sauce
      Lemon Garlic Salmon in a Creamy Greek Yogurt Sauce
    • bbq chicken flatbread on a wooden plate with red onion and cilantro sprinkled on top
      BBQ Chicken Flatbread (Panera Copycat)

    Subscribe Here!

    (function() { window.mc4wp = window.mc4wp || { listeners: [], forms: { on: function(evt, cb) { window.mc4wp.listeners.push( { event : evt, callback: cb } ); } } } })();


    Footer

    ↑ back to top

    About

    • About Me
    • Privacy Policy
    • Disclaimer
    • Accessibility Statement

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Work with me

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2023 Jillian's Healthful Eats