Creating a healthy lifestyle through simple recipes

Baked Buffalo Bites (The Wing Alternative!)

Delicious Buffalo Cauliflower

Like many, I have a love for buffalo flavored recipes. I’m not afraid to admit that my husband and I have no problem polishing off a large order of wings. But that was more common back in our 20s when we weren’t as concerned about our weight and health. Don’t get me wrong, we could still eat that many; we just make smarter choices now.

Baked Buffalo Bites (or really anything with Buffalo sauce) is our alternative. I bring these delicious creations to parties or make them as a vegetable side during the week. Keep in mind that if you bring these to a party, you are going to want to re-heat them before serving. I make a batch of these on a Sunday and save it for my side all week. But this also makes a great party appetizer too.


The ingredients are so simple and basic. Yet, so favorable and delicious. I trim up the cauliflower to clean up the look.

This flour mixture doesn’t look all that appealing, but when the drippings crust up on the pan, it adds such flavor. You could add some onion power too if you aren’t a big fan of garlic.


I love pulling these gems out of the oven and brushing the buffalo sauce all over. The key is to brush the buffalo sauce onto the cooked cauliflower bites. Once I poured the sauce on top instead of brushing it on and the results weren’t as pretty.

I’m not a fan of blue cheese, but you could definitely sprinkle some blue cheese over this at the end to add to the appeal.


Baked Buffalo Bites


  • 1.5 cups warm water
  • 1.5 cups all purpose flour
  • 1 Tbsp garlic powder
  • 8 cups of Cauliflower (about 1 head)
  • 3/4 cup Baby Ray’s Buffalo Sauce
  • 1 Tbsp melted unsalted butter
  • 1 Tbsp lemon juice


Preheat the oven to 450°F. Cover a large non-stick baking sheet with foil and spray with cooking oil.

Chop up the Cauliflower bite-size pieces. The less stem you leave on, the better. Place the cut up pieces into a large bowl.

In a small bowl, combine the water, flour, and garlic powder in a bowl and stir until creamy.

Pour the flour mixture over the cauliflower pieces and place the stem-side down onto a greased baking sheet; bake for 20 minutes.

Combine the hot sauce, lemon juice and butter in a small bowl. Whisk together.

Brush the hot sauce mixture over the baked cauliflower. Set for a few minutes. Serve immediately with Fat Free Ranch and celery sticks.

From one buffalo sauce lover to another….time to eat!
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