Buffalo Cauliflower Bites

Melanie Lorick
by Melanie Lorick
4 servings
50 min

Fall in our house equates to menus filled with apple cinnamon concoctions, various chili recipes, and a little pumpkin here and there. Since college, it also seems that buffalo-flavored dishes have taken center stage at practically every football game watch party (even a watch party of two 😉); whether it is buffalo chicken dip, buffalo chicken wings, wraps, and the like.

With Cliff keeping up his wonderful efforts to get in the best shape of his life, we are always looking for ways to trim down the calories without sacrificing flavor and enjoyment. Which is why I'm excited to share a homemade buffalo sauce that is made without butter AND it's delicious addition to cauliflower. These buffalo cauliflower bites will be your go-to healthy appetizer of the fall. Enjoy!

Homemade buffalo sauce without butter, but made extra delicious with roasted garlic and olive oil!

Dip into some reserved buffalo sauce, hot sauce, or dressing of your choice!

Recipe details
  • 4  servings
  • Prep time: 15 Minutes Cook time: 35 Minutes Total time: 50 min
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Homemade Buffalo Sauce
  • 1/2 cup Frank's Red Hot Sauce
  • 4 - 5 cloves roasted garlic (see below for ingredients and instructions, optional)
  • 1/8 cup EVOO
  • 1 tbsp distilled white vinegar
  • 1/4 tsp Worcestershire sauce
  • Juice of half a lemon
  • Pinch of salt
  • Pinch of garlic powder, optional (see note)
Buffalo Cauliflower Bites
  • 1 large head of cauliflower, chopped into florets
  • 1 cup buffalo sauce (reserve 1/3 cup for post-baking dipping)
  • pinch of coarse sea salt
  • 1/3 cup ranch or blue cheese dressing, optional
Roasted Garlic (optional for homemade buffalo sauce)
  • 1 head of garlic
  • 1 tsp EVOO
Roasted Garlic
Preheat oven to 400ºF.
Cut off the tops of a garlic head and remove outer layers of skin.
Massage 1 tsp of EVOO into the garlic and wrap in aluminum foil.
Bake for 40 - 45 minutes or until the center clove is soft.
Homemade Buffalo Sauce
Using the back of a spoon, mash the roasted garlic cloves into a paste.
Whisk into the Frank's Red Hot sauce (or similar hot sauce of your choosing) until thoroughly combined and then whisk in remaining ingredients.
Allow to chill in the refrigerator for a few hours, or overnight, before serving. Enjoy!
Buffalo Cauliflower Bites
Preheat oven to 400ºF.
In a mixing bowl, add cauliflower florets and 2/3 cup buffalo sauce. Stir to evenly coat the florets.
Spread on baking sheet (parchment paper optional). Sprinkle with coarse sea salt.
Bake for 35 - 40 minutes, stirring halfway through to "turn" the florets - helping them cook more evenly.
Remove from oven when they are shriveled and slightly charred around the edges.
Serve with the extra 1/3 cup buffalo sauce reserved from earlier and the dressing of your choice.
  • Keep a little extra garlic powder on hand if making the buffalo sauce yourself. Adding just a pinch helps round out the tangy flavor of the sauce.
  • This yields about 4 cups of buffalo cauliflower bites, making about 4 servings (unless you're hungry or stress eating during a game!).
Melanie Lorick
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