crispy buffalo cauliflower bites

Easy Breaded Buffalo Cauliflower Wings

We all love a good, crispy chicken wing, right? Maybe you’re like me and you like to dip your buffalo wing in some ranch, or blue cheese. The fact is that wings aren’t very healthy for you but they’re so darn good! I love going to a pub for some wings and maybe some fried pickles or mozzarella sticks but we can’t always be going out every time the craving hit and indulging in buffalo wings.

So, when the craving hits these buffalo bites will be your go-to recipe. They’re crispy and so good and I don’t know about you but I love a good Buffalo bite!

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Crispy Buffalo Cauliflower Bites
Crispy Buffalo Cauliflower Bites

Let’s substitute those wings for these healthy breaded cauliflower buffalo bites and you’ll satisfy that craving and feel good about not indulging in all those extra calories.

The Sauce

For me, the sauce is so important. I love buffalo sauce, it’s delicious and has the perfect amount of bite to it. However, you could use any of your favorite sauces for these amazing and crispy buffalo cauliflower bites. They’re healthier and so flavourful you’ll be fine no matter what type of sauce you use.

For this buffalo cauliflower sauce, you’re going to use Franks Red Hot, a little vinegar, and some water. That’s it! So easy and so so good!! You’ll love it!

Crispy Buffalo Cauliflower Bites
Crispy Buffalo Cauliflower Bites

Breading your Cauliflower Wings

I’ve tried this recipe numerous times to get it just right for you guys. Even though we’re not frying them so we can try to keep this healthier I wanted a crispy cauliflower bite. These baked buffalo cauliflower bites have the perfect coating to them and if you bake them on the parchment paper you are going to get a nice crispy coating to the Buffalo Cauliflower Bites. You’ll love it.

How to Bake Your Breaded Cauliflower Wings

Baking your Buffalo Cauliflower Bites is easy really, you need the Panko bread crumbs and you need parchment paper. I’ve tried this recipe a few times and without those two ingredients it just doesn’t turn out how I like them. That being said, if you don’t mind that they’re not nice and crispy then you could use regular bread crumbs too. I’ve made them this way and they were still devoured in less than 10 minutes by my hubby and me.

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Chopping Your Cauliflower

You’ll want to wash your cauliflower head thoroughly and then chop it into bite-sized bits. I find this tricky to do sometimes so I’d rather cut chunks a little on the bigger side vs too small. Try to angle your knife just under the cauliflower head about half an inch into the stem and try to chop from there. This usually is a good guide to get you some delicious-sized cauliflower chunks.

Healthy Buffalo Bites
Healthy Buffalo Bites

What You’ll Need

  • Baking tray
  • Parchment paper
  • Baking spray
  • Panko bread crumbs
  • Franks Red Hot
  • Vinegar
  • Water
  • Cutting board
  • Mixing bowl
  • Spatula
  • Freezer Bags


  • 1 head of cauliflower
  • Franks Red Hot (1 cup)
  • Butter (1/2 cup melted)
  • Garlic powder (2 tbs)
  • parmesan cheese (1/8 cup)
  • 2 cups of Panko Crumbs

How to Make your Crispy Buffalo Cauliflower Bites

  1. Set your oven to 400F.
  2. Chop your cauliflower into bite-sized chunks over your cutting board.
  3. Add your cauliflower to your freezer bag.
  4. Add in 2 cups of Panko crumbs, 2 tbs of garlic powder, and 1/8 cup of parmesan cheese.
  5. Close your freezer bag and shake the bag until all your cauliflower is coated nicely. Once done spread them onto your baking tray.
  6. Bake your coated cauliflower for 15 minutes until they’re nice and crispy.
  7. Pull from the oven and place them in a mixing bowl with a lid.
  8. Add your Red Hot and melted butter and shake the container until they’re all coated with the sauce. Once they’re coated how you like them they’re ready to serve!
Crispy Buffalo Cauliflower Bites
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Dipping Sauce You Can Use

You can dip these amazing cauliflower bites with ranch dip (my favorite) or blue cheese. I love dips and am all for a delicious snack I can think is a chicken wing and dip into some good old ranch dressing. I think I’ll be making some cauliflower bites this weekend. After writing this post I can’t wait to eat them again.

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Crispy Buffalo Cauliflower Bites

Perfect for a healthy snack, easy to make and they taste so good. I hope you enjoy this recipe and check out the other healthy recipes I’ve listed above.

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