Spicy Buffalo Cauliflower Bites: A Crispy & Keto-Friendly Snack

These crispy, oven-baked buffalo cauliflower bites pack all the heat and crunch of buffalo wings without the guilt. Low in carbs, high in fiber, and packed with flavor, this dish is keto-friendly, gluten-free, and a crowd-pleaser!

• Total Cooking Time: 35 minutes
• Preparation Time: 10 minutes
• Cooking Time: 25 minutes
• Servings: 2

Ingredients

For the Cauliflower:

1. 1 medium head cauliflower, cut into bite-sized florets
2. 2 tbsp olive oil
3. ½ tsp garlic powder
4. ½ tsp smoked paprika
5. ½ tsp salt
6. ¼ tsp black pepper

For the Buffalo Sauce:

• ¼ cup (60 ml) hot sauce (Frank’s RedHot or similar)
• 1 tbsp melted butter or ghee
• ½ tsp onion powder
• ½ tsp apple cider vinegar (for extra tang)

For Serving:

1. 2 tbsp chopped fresh parsley
2. Ranch or blue cheese dressing (for dipping)

Optional Additions:

• ¼ tsp cayenne pepper (for extra spice)
• ½ tsp honey (for a mild sweetness, not keto)
• 1 tbsp grated Parmesan (for a cheesy touch)

Substitutions:

• Dairy-free: Use coconut oil instead of butter.
• Extra crispiness: Toss cauliflower in almond flour before baking.
• Less spicy: Mix buffalo sauce with Greek yogurt for a milder taste.

Step-by-Step Instructions

1. Preheat the Oven:
   • Set oven to 220°C (425°F) and line a baking sheet with parchment paper.
2. Prepare the Cauliflower:
   • In a large bowl, toss cauliflower florets with olive oil, garlic powder, smoked paprika, salt, and black pepper.
   • Spread evenly on the baking sheet.
3. Roast Until Crispy:
   • Bake for 20–25 minutes, flipping halfway through, until golden and crisp.
4. Make the Buffalo Sauce:
   • In a small saucepan, mix hot sauce, melted butter, onion powder, and apple cider vinegar.
   • Warm over low heat for 2 minutes, then remove from heat.
5. Toss & Coat:
   • Transfer the roasted cauliflower to a bowl.
   • Pour buffalo sauce over and toss until evenly coated.
6. Final Bake (Optional for Extra Crispiness):
   • Return to the baking sheet and bake for 5 more minutes.
7. Serve & Enjoy:
   • Garnish with fresh parsley and serve with ranch or blue cheese dressing.

Nutritional Information (Per Serving)

• Calories: 180
• Protein: 4 g
• Fats: 12 g
• Carbohydrates: 12 g
• Fiber: 4 g
• Sugar: 3 g

Vitamins & Benefits

• Cauliflower: High in fiber and antioxidants.
• Hot Sauce: Contains capsaicin, which boosts metabolism.
• Olive Oil: Provides heart-healthy monounsaturated fats.

Did you know? Buffalo sauce originated in Buffalo, New York, in 1964 and was traditionally used for chicken wings before creative adaptations like this cauliflower version!

Storage Tips

• Refrigeration: Store leftovers in an airtight container for up to 3 days.
• Reheating: Bake at 180°C (350°F) for 5 minutes or air fry at 200°C (400°F) for 3 minutes.
• Freezing: Not recommended, as the texture may become mushy.

FAQ

❓ How do I make them extra crispy?
✔️ Roast at higher heat (220°C/425°F) and avoid overcrowding the pan.

❓ Can I air-fry these instead of baking?
✔️ Yes! Air-fry at 200°C (400°F) for 15 minutes, shaking halfway through.

❓ What dipping sauces pair well?
✔️ Ranch, blue cheese dressing, or Greek yogurt with lemon juice.