Kirbie's Cravings

Buffalo Cauliflower Bites

photo of a plate of Buffalo Cauliflower Bites
These buffalo cauliflower bites are a delicious and healthier substitute to traditional buffalo wings. They are so flavorful that I didn’t even miss the chicken!

I’ve seen quite a few buffalo cauliflower recipes but I didn’t really understand the fuss. Then I tried them myself and I’m in love. These are creamy and tasty and I’m definitely adding this to my game day snacks.

These aren’t just pieces of cauliflower brushed with buffalo sauce. Instead, they are first coated in a yogurt flour slurry, which makes the cauliflower very tender and creates a light layer of creaminess over the cauliflower. The creamy, tangy coating really elevates these beyond just a roasted vegetable and makes these super addicting.

close-up photo of a Buffalo Cauliflower Bite dipped in sauce

Growing up, cauliflower and I were not friends. To me, they were like the evil twin of broccoli. I couldn’t understand how something that looked so similar to broccoli (which I loved) could taste so different. Now, I’ve learned to appreciate cauliflower, especially when it is roasted. I’ve also had delicious dishes when it’s used as a substitute for potatoes.

I was recently provided with a recipe for the buffalo cauliflower bites served at Freshology, created by Chef Raffi. I didn’t follow the recipe exactly. Mine’s a bit less healthy, but still healthier than using chicken. You can view the full Freshology recipe here. My version is below.

close-up photo of Buffalo Cauliflower Bites on a white plate


Buffalo Cauliflower Bites

Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Appetizer
Cuisine: American
These buffalo cauliflower bites are a delicious and healthier substitute to traditional buffalo wings. They are so flavorful that I didn't even miss the chicken!


  • head of cauliflower cut into bite sized florets
  • 11 oz Greek yogurt
  • tbsp  fat free milk
  • 1 tbsp garlic powder
  • tbsp. onion powder
  • ½ cup  all purpose flour
  • tbsp buffalo sauce
  • ranch dressing for dipping


  • In a medium-sized bowl, mix together yogurt, milk, garlic powder, onion powder, and flour. The batter will be a thick slurry, but not a paste. If it is too thick, you can add 1 more tbsp of milk.
  • Preheat oven to 375ºF. Dip cauliflower into slurry, and use a pastry brush or your fingers to help spread it across the surface of the floret because the slurry will be too thick to drip off and spread by itself.  Place onto baking sheet lined with parchment paper.
  • Bake 20-25 minutes until cauliflower coating starts to turn a light brown. Remove cauliflower from oven and then brush with buffalo sauce. Turn oven up to 400ºF and place cauliflower back in the oven, baking another 5 minutes until the coating begins to char. Carefully remove cauliflower from baking sheet and serve with ranch dressing.


Serving: 0.25of recipe, Calories: 274kcal, Carbohydrates: 27.8g, Protein: 13.2g, Fat: 13.4g, Saturated Fat: 3.4g, Polyunsaturated Fat: 5.3g, Monounsaturated Fat: 3.6g, Cholesterol: 10.7mg, Sodium: 1312.6mg, Fiber: 4.7g, Sugar: 7.5g, Vitamin A: 100IU, Vitamin C: 98.2mg, Calcium: 160mg, Iron: 1.8mg, Net Carbs: 23g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!


12 comments on “Buffalo Cauliflower Bites”

  1. Yummm! These remind me of the “General Tso’s Chicken” I had at an Indian restaurant recently that was actually made from cauliflower – soooo good, totally could not tell it wasn’t meat!

  2. What an awesome idea!!! I want to make these as a healthier chicken alternative for my boys.

    • These are seriously tasty! I’d rather serve these at a game day party than wings. It’s not often when I don’t miss the meat, but I totally didn’t miss it with all these flavors.

  3. Oooh, these look GOOD! I have one question though – which after asking I will immediately go and hide under a rock because I know this is almost sacrilegious – but could I substitute BBQ sauce for the buffalo sauce? Thanks

    • You could definitely try. I’m not sure if it would come off the same. The yogurt tang goes really well with the spicy buffalo sauce and I’m not sure how well it would work with a bbq sauce.

  4. I love the idea of this. I saw a similar recipe where they slathered yogurt and some sort of spiced mixture over a whole head of cauliflower and baked it. This kind of reminded me of that. Roasting cauliflower makes it taste so much better. 

  5. I made these yesterday and they look just like the picture. They were very good but I could taste the flour. Maybe too much flour or too much batter? I think some other spices would have made them better.

    • Hmm, yes you want the coating to be light. Because the batter is thick, you may have to shake or remove off some of the coating. Feel free to add other spices. I thought it was pretty flavorful with the onion and garlic powder

  6. Do you think you could fry it instead of baking it?

    • Hmm, I think if you want to fry it, you may need a different coating. I haven’t tried it, but it might work better with an egg and panko bread crumb coating instead, and then brushing them with buffalo sauce after they are cooked

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