Buffalo Cauliflower Bites

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Appetizer
Cuisine: American
Servings: 4
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


  1. 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.
  2. 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.

  3. 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.

Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving (0.25 of recipe)
Calories 274 Calories from Fat 121
% Daily Value*
Total Fat 13.4g 21%
Saturated Fat 3.4g 17%
Polyunsaturated Fat 5.3g
Monounsaturated Fat 3.6g
Cholesterol 10.7mg 4%
Sodium 1312.6mg 55%
Total Carbohydrates 27.8g 9%
Dietary Fiber 4.7g 19%
Sugars 7.5g
Protein 13.2g 26%
Vitamin A 2%
Vitamin C 119%
Calcium 16%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
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. All images and content are © Kirbie's Cravings.

Did you make this recipe?

Share it on Instagram with the hashtag #kirbiecravings!