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Sep 8, 2017 By Stacie Hassing

Cauliflower Buffalo Bites (Whole30)

Dairy-Free
Egg-Free
Gluten-free
Grain-Free
Paleo
Whole30
Jump to Recipe

Cauliflower and buffalo sauce collide to create these tasty Cauliflower Buffalo Bites that make for healthy & fun game day grub!

Cauliflower Buffalo Bites (Whole30)

With football season right around the corner (Go Vikings!), I figured there’s no better time than now to share a healthy Whole30-friendly appetizer recipe. While I’m not a ‘superfan’ of football by any means, I’m always up for some good food, a lazy(ish) Sunday and quality time with the hubby and/or friends! And damn, don’t these look delicious!? 

Cauliflower Buffalo Bites | a tasty, healthy & fun @Whole30 friendly appetizer! Click To Tweet

Cauliflower Buffalo Bites (Whole30)

Jess and I plan out our blog schedule a few months in advance but we always leave room a little room and flexibility for instant inspiration. This recipe was one of them, created totally on a whim. It was one of those, “lets see what I can create with what I have on hand” kind of a recipe. When ya live a good distance from the nearest grocery store, you get creative with what you have on hand!

Side note: did you know I live 2 hours from the nearest Whole Foods and 1 1/2 hours from the nearest Trader Joe’s? Yup, that’s right! I’m living proof that you don’t need a Whole Foods or Trader Joe’s to eat healthy. In fact, a small-town grocery store and a few farmers will do. #supportlocal

Cauliflower Buffalo Bites (Whole30)

Okay, back to the recipe.

These Whole30-friendly Cauliflower Buffalo Bites are made with our  Homemade Buffalo Sauce and dipped into our popular Paleo Homemade Ranch. They’re really quite simple to make and you can prepare the ranch and buffalo sauce up to 3 days in advance. It’s always a plus when you can prep ingredients for a recipe a day or two ahead because it means less time in the kitchen in the future and more time to spend with family or friends or watching a football game.

Cauliflower Buffalo Bites (Whole30)

Cauliflower Buffalo Bites (Whole30)

Is your mouth watering, yet?

Serve Cauliflower Buffalo Bites along side of our Baked Buffalo Chicken Wings and you’ll have a slew of buffalo saucy goodness.

Cauliflower Buffalo Bites (Whole30)

Hungry for more buffalo saucy things?! We’ve got you covered!

Give these recipes a try: Slow Cooker Buffalo Chicken, Buffalo Chicken Stuffed Spaghetti Squash, Buffalo Chicken Sliders, Buffalo Chicken Egg Muffins or our Buffalo Chicken Meatballs that we shared over on PaleOMG’s blog.

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Let's Get Cookin'

Cauliflower Buffalo Bites (Whole30)

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 6 appetizer servings 1x
Print Recipe
★★★★★ 5 from 3 reviews

Ingredients

  • 1 large head of cauliflower, stems removed (or 2 – 10 oz. bag cauliflower florets)
  • 1/3 cup Frank’s Red Hot Sauce
  • 2 Tbsp. ghee
  • 1 Tbsp. coconut aminos
  • 1 tsp. apple cider vinegar
  • ½ tsp. garlic powder
  • ¼ tsp. cayenne pepper (optional)
  • Ranch for dipping (Homemade Ranch or Whole30 Compliant)
  • Parsley or green onions, chopped (optional)

Instructions

  1. Preheat oven to 425 degrees. Line baking sheet with parchment.
  2. Make buffalo sauce by placing small saucepan over medium heat and adding the hot sauce, ghee, coconut aminos, apple cider vinegar, garlic powder and optional cayenne. Once ghee is melted, whisk well to combine or transfer to small food processor or blender and process until smooth.
  3. In a large bowl combine the cauliflower florets and 1/4-1/3 cup of the buffalo sauce. Toss to coat.
  4. Transfer cauliflower to the sheet pan and bake for 15-17 min tossing 1/2 through baking time.
  5. When done, remove from oven, transfer to serving dish and drizzle with remaining buffalo sauce. Top with green onions and/or parsley and serve with ranch for dipping.

Notes

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 95
  • Sugar: 2g
  • Sodium: 600mg
  • Fat: 5g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 2g

Comment below and let us know what your favorite buffalo recipe is?!

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About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she, her husband and daughter reside with their two pups. She’s a co-founder of The Real Food RDs and content creator of simple and wholesome recipes. She loves all kinds of fitness and has a passion to inspire as many as she can live a healthier and happier life both in and out of the kitchen - the driving force behind the co-development of the The Real Food RDs brand.

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Reader Interactions

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  1. Jennifer says

    January 6, 2018 at 3:10 pm

    These are so good! Best Buffalo sauce ever! I cant wait to make these again~!

    ★★★★★

    Reply
    • Stacie Hassing says

      January 6, 2018 at 6:50 pm

      Awesome!!! Great to hear!

      Reply
  2. Carol says

    April 21, 2018 at 5:56 pm

    Thank you so much for this recipe! I’ve disliked cauliflower my entire life, but have recently started tolerating cauli rice. I made this recipe and to my astonishment, couldn’t get enough of cauliflower! I actually crave it now. Thanks.

    ★★★★★

    Reply
    • Jessica Beacom says

      April 24, 2018 at 12:27 pm

      All the YES to this! That buffalo sauce is magic and I’m glad to see it’s working on cauliflower for you!

      Reply
  3. Nicole says

    August 28, 2018 at 6:15 pm

    Amazing! I used more of the buffalo sauce for the bake and left it in the oven a bit longer to allow the cauliflower to start to carmelize. Yum yum yum!

    Reply
  4. Kate Geissler says

    October 4, 2018 at 2:27 pm

    I’ve been trying for about a year to perfect my buffalo cauliflower. The first time I tried this recipe, the search was over. I definitely had to bake it for longer than specified, but it was with the wait!

    ★★★★★

    Reply
    • Jessica Beacom says

      October 8, 2018 at 3:45 pm

      Yesssss!!!

      Reply
  5. Barbara Alfeo says

    January 2, 2019 at 5:36 pm

    I absolutely love your recipe! I am writing vegetarian recipe round ups on my blog in 2019 for people who are trying to make more meat-free meals (everyone has to start somewhere). I would love to feature you. You can check out my blog (for beginner environmentalists) at sunshineguerrilla.com. Is it alright if I share this link to your recipe?

    Reply
    • Stacie Hassing says

      January 3, 2019 at 6:59 am

      Thanks Barbara! And yes, absolutely!

      Reply
  6. jenny says

    January 19, 2019 at 5:26 pm

    This looks amazing! I need to try it! Thanks for sharing 🙂

    Reply
    • Stacie Hassing says

      January 20, 2019 at 7:53 pm

      You’re welcome! Hope you enjoy this recipe!

      Reply
  7. Rachel Sult says

    January 25, 2019 at 3:39 pm

    Making this for book club tonight! Only have sauce done but it tastes amazing so far

    Reply
    • Jessica Beacom says

      January 25, 2019 at 4:07 pm

      What a great dish to bring to a book club. Enjoy!

      Reply
  8. Cortni Beilsmith says

    February 2, 2019 at 11:21 am

    Can you use coconut oil instead of ghee?

    Reply
    • Jessica Beacom says

      February 4, 2019 at 9:19 am

      Yes, you can use coconut oil in place of the ghee.

      Reply
  9. Gina says

    December 16, 2019 at 12:01 pm

    My youngest is obsessed with all things buffalo. I wonder if this would work to get more veggies in him.

    Reply
    • Stacie Hassing says

      December 16, 2019 at 12:31 pm

      Definitely think you should try! More veggies for the win 👍🏻

      Reply
    • Barbie Simonson says

      May 28, 2020 at 5:32 pm

      This was very yummy, but definitely needed more time in the oven! I’ll be making again soon!

      Reply

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The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

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