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    Home » Whole30

    Crispy Buffalo Cauliflower Bites (Whole30)

    Published: Jun 3, 2020 · Modified: Sep 7, 2022 by Mariah Knight

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    If you're obsessed with all things spicy, you will love these Crispy Buffalo Cauliflower Bites! They're coated in a simple gluten-free flour blend that gives the outer coating its delicious crispy texture, and then they're tossed in a dairy-free buffalo sauce! It's a great recipe for kids, vegetarians, or anyone looking for a healthy side dish!

    Crispy cauliflower on a baking sheet.

    Disclaimer: Some of the links in this post are affiliate links, which means I make a small commission if you choose to purchase through qualifying links.

    Jump to:
    • 🍴Ingredient Notes
    • 🍴Step by Step Instructions
    • Frequently Asked Questions
    • Helpful Kitchen Tools
    • How to store and reheat leftovers
    • Recipe
    • Shop this recipe -
    • Want more recipes?
    • 💬 Reviews

    🍴Ingredient Notes

    Overhead shot of recipe ingredients.
    • Cauliflower Florets - I love that the base of this recipe is made with cauliflower because it's a great vegetarian option! Cauliflower is also nutrient dense, and full of fiber.
    • Hot Sauce - Any hot sauce will work for this recipe! If you choose to skip the hot sauce step and toss them in Buffalo Sauce after you bake, I highly reccomend the Primal Kitchen brand. You can top them with whatever Buffalo Sauce you prefer, but if you're looking for a dairy-free option you might want to check out Primal Kitchen's Buffalo Sauce. If you follow me on Instagram, you're probably familiar with this brand because I talk about them all the time! I've been cooking with Primal Kitchen's products for almost four years. I love that they use high quality, organic ingredients, and are free from soy, dairy, and sugar!
    • Eggs - I would not reccomend swapping this for an egg replacement.
    • Cassava Flour - If you're not familiar with cassava flour, it's a great gluten-free flour alternative! It has a very light, powdery texture, and it’s made from Yuca. You can find it on amazon, or at most natural markets. (Whole Foods!) I have not tested with any other flours yet, but I believe it would also work with a gluten-free 1-1 flour.
    • Finely Shredded Coconut - I use the brand Terrasoul because they have a very light, finely shredded coconut that works great for baking recipes. Make sure to check the label before purchasing because they also have a "medium" shredded coconut that's a little thicker. I also use this coconut in my Crispy Sweet Potato Tots and Paleo Chicken Nuggets recipe!

    Love Primal Kitchen?! Check out some of my other recipes that include their sauce!

    • Baked BBQ Chicken Dinner
    • Buffalo Cauliflower Meatballs (Whole30)
    • Healthy BBQ Chicken Salad (Whole30)
    • Gluten-Free BBQ Chicken Pizza
    • Crispy Teriyaki Chicken Wings (Whole30)
    Hand holding primal kitchen buffalo sauce.

    🍴Step by Step Instructions

    Preparing the Cauliflower

    1. Start by chopping your head of cauliflower into bite sized pieces. The smaller they are, the crispier they'll get! Measure out about 7-8 cups.
    2. Next, add the cauliflower to a large mixing bowl and stir in the hot sauce until it's evenly coated. (If you're using buffalo sauce, skip this step.) You can use more or less than what I recommend.
    • Whipped eggs in mixing bowl.
    • Eggs mixed into cauliflower florets.

    Putting it all together

    1. In a separate bowl, whip the eggs. stir them into your cauliflower batter.
    2. Stir the eggs into the cauliflower until evenly coated.
    3. In a small bowl add cassava flour, salt, and garlic powder. Use a fork or whisk to blend together.
    4. Add the flour mixture to the cauliflower and egg. Stir until evenly coated.
    5. Finally, stir in the shredded coconut. (It should stick to the cauliflower.)
    • Flour being mixed with whisk.
    • Flour stirred into cauliflower and egg mixture.
    • Shredded coconut mixed into cauliflower mixture.
    • Cauliflower bites on baking sheet.

    Baking

    1. Pour the coated cauliflower onto a parchment paper lined baking sheet, or into your air fryer. Bake at 375° for 30-35 minutes. (Or until golden brown + crispy!) If you're air frying, they will cook a lot quicker! Check after about 20 minutes.
    2. Let cool for a couple minutes after removing them from the oven. If you're tossing in buffalo sauce, add the crispy cauliflower to a large mixing bowl with buffalo sauce, and stir until evenly coated.
    • Golden brown cauliflower on baking sheet.
    • Crispy cauliflower in bowl before being coated with buffalo sauce.

    Frequently Asked Questions

    Can I cook them in the air fryer instead of the oven?

    Yes, you can bake them or air fry them! See recipe card for details. You’ll know they’re done when they have a golden brown coating on the outside.

    Can I make this recipe less spicy?

    Yes of course! I give two options for adding spice - you can coat the cauliflower with hot sauce before adding the flour and egg mixture, or you can toss the crispy cauliflower in buffalo sauce after they have been baked. If you're not a huge fan of spice, or you're making them for kids, just skip the hot sauce altogether! Serve them with a side of barbeque sauce or ketchup for dipping.

    Can I use a 1-1 gluten-free flour instead of cassava flour?

    I have not tried using a 1-1 gluten-free flour with this recipe, but I’m sure it would work! Cassava flour has a very similar texture to regular flour. If you try with a 1-1 gluten-free flour, I would use less to start, and add a little more if you find it’s necessary. I’ve noticed that it can be more absorbent.

    What kind of shredded coconut do you use for this recipe?

    I use finely shredded coconut because it’s light, and creates a nice “breadcrumb” coating on the outside. I’ve tried thicker shredded coconut, and it doesn’t have the same consistency. It will work, but in my opinion, it’s not as good.

    Helpful Kitchen Tools

    • Ninja Kitchen Foodi Digital Air Fry Oven - This is what I used to air fry my chicken nuggets, but you can also bake them! The reason why I love this oven so much, is that it's extremely versatile! You can bake, broil, toast, air fry, and dehydrate. In traditional air fryers, you can't fit a flat sheet pan inside. I like that I can still spread them out easily on a regular baking sheet, even when I use the air fry function. I have not tested the recipe using a standing upright air fryer!
    • Non-Stick Baking Sheet
    Side angle of cauliflower bites piled on a baking sheet.

    How to store and reheat leftovers

    It’s best to store leftovers in an air tight glass container in the refrigerator. They will last about 5 days. Any longer, and I would suggest freezing them in a freezer bag or air tight Tupperware container. You can reheat leftovers in the microwave, but I find they can get a bit soggy. My favorite way to reheat them is in the air fryer because it’s fast, easy, and they stay super crispy! If you don’t have an air fryer, you can also reheat them in a small frying pan on the stovetop, or broil them for a few minutes in the oven.

    More vegetarian recipes!

    • Easy Roasted Fall Vegetables
    • Italian Vegetable Meatball Recipe
    • Italian Bean Salad Recipe
    • Crispy Sweet Potato Tots

    After you make these Crispy Buffalo Cauliflower Bites, make sure to leave a comment & rate the recipe! Your feedback is helpful for me, and for anyone planning to try this recipe. I hope you love them as much as I do!

    Recipe

    Crispy cauliflower on a baking sheet.

    Crispy Buffalo Cauliflower Bites

    If you're obsessed with all things spicy, you will love these Crispy Buffalo Cauliflower Bites! They're coated in a simple gluten-free flour blend that gives the outer coating its delicious crispy texture, and then they're tossed in a dairy-free buffalo sauce! It's a great recipe for kids, vegetarians, or anyone looking for a healthy side dish!
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe Share on Facebook
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course Side Dish, Snack
    Cuisine American
    Servings 5
    Calories 226 kcal

    Equipment

    • Oven or Air Fryer
    • Baking Sheet
    • Parchment Paper

    Ingredients
      

    • 7-8 Cups Cauliflower Florets
    • 1 Cup Finely Shredded Coconut
    • 2 Eggs
    • ½ Cup Cassava Flour
    • 2 Tablespoons Hot Sauce Or ¼ cup buffalo sauce.
    • ¼ Teaspoon Salt
    • ¼ Teaspoon Garlic Powder

    Instructions
     

    Preparing the Cauliflower

    • Start by chopping your head of cauliflower into bite sized pieces. The smaller they are, the crispier they'll get! Measure out about 7-8 cups.
    • Next, add the cauliflower to a large mixing bowl and stir in the hot sauce until it's evenly coated. (If you're using buffalo sauce, skip this step.) You can use more or less than what I recommend.
    • In a separate bowl, whip the eggs. stir them into your cauliflower batter.
    • Stir the eggs into the cauliflower until evenly coated.
    • In a small bowl add cassava flour, salt, and garlic powder. Use a fork or whisk to blend together.
    • Add the flour mixture to the cauliflower and egg. Stir until evenly coated.
    • Finally, stir in the shredded coconut. (It should stick to the cauliflower.)

    Baking

    • Pour the coated cauliflower onto a parchment paper lined baking sheet, or into your air fryer. Bake at 375° for 30-35 minutes. (Or until golden brown + crispy!) If you're air frying, they will cook a lot quicker! Check after about 20 minutes.
    • Let cool for a couple minutes after removing them from the oven. If you're tossing in buffalo sauce, add the crispy cauliflower to a large mixing bowl with buffalo sauce, and stir until evenly coated.

    Notes

    Frequently Asked Questions

    Can I cook them in the air fryer instead of the oven?
    Yes, you can bake them or air fry them! See recipe card for details. You’ll know they’re done when they have a golden brown coating on the outside.
    Can I make this recipe less spicy?
    Yes of course! I give two options for adding spice - you can coat the cauliflower with hot sauce before adding the flour and egg mixture, or you can toss the crispy cauliflower in buffalo sauce after they have been baked. If you're not a huge fan of spice, or you're making them for kids, just skip the hot sauce altogether! Serve them with a side of barbeque sauce or ketchup for dipping.
    Can I use a 1-1 gluten-free flour instead of cassava flour?
    I have not tried using a 1-1 gluten-free flour with this recipe, but I’m sure it would work! Cassava flour has a very similar texture to regular flour. If you try with a 1-1 gluten-free flour, I would use less to start, and add a little more if you find it’s necessary. I’ve noticed that it can be more absorbent.
    What kind of shredded coconut do you use for this recipe?
    I use finely shredded coconut because it’s light, and creates a nice “breadcrumb” coating on the outside. I’ve tried thicker shredded coconut, and it doesn’t have the same consistency. It will work, but in my opinion, it’s not as good.

    How to store and reheat leftovers

    It’s best to store leftovers in an air tight glass container in the refrigerator. They will last about 5 days. Any longer, and I would suggest freezing them in a freezer bag or air tight Tupperware container. You can reheat leftovers in the microwave, but I find they can get a bit soggy. My favorite way to reheat them is in the air fryer because it’s fast, easy, and they stay super crispy! If you don’t have an air fryer, you can also reheat them in a small frying pan on the stovetop, or broil them for a few minutes in the oven.

    Nutrition

    Serving: 1gCalories: 226kcalCarbohydrates: 22gProtein: 7gFat: 14gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 65mgSodium: 328mgPotassium: 556mgFiber: 6gSugar: 5gVitamin A: 103IUVitamin C: 72mgCalcium: 64mgIron: 2mg
    Keywords buffalo cauliflower, buffalo cauliflower bites, healthy buffalo cauliflower, oven baked cauliflower bites, whole30 buffalo cauliflower
    Did you make this recipe?Tag @freshwaterpeaches on Instagram!

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    Reader Interactions

    Comments

    1. Mel

      February 15, 2021 at 1:55 pm

      5 stars
      Love how crispy they are! Thanks for sharing the recipe. (:

      Reply
      • [email protected]

        February 15, 2021 at 2:18 pm

        Glad you enjoyed them!

        Reply
    2. Jeanette Bowers

      October 14, 2021 at 9:14 am

      5 stars
      Great recipe we couldn’t eating them! It comes together fairly quickly too and the cassava flour gives a great texture. Used primal kitchen buffalo sauce it tasted great and had the right level of spice. Didn’t add the coconut-something to try next time.

      Reply
      • Mariah Mandile

        October 15, 2021 at 8:40 am

        Ahh so happy to hear that! Definitely try the coconut next time - it adds an extra crispy texture. You'll love it. (:

        Reply
    3. Suzie

      October 22, 2022 at 11:37 am

      5 stars
      Looks delicious! Can't wait to make these!

      Reply

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    Hi, I'm Mariah!

    I am a food photographer and recipe developer based in Connecticut. I love all things gut health, clean living, and I have a slight obsession with chocolate! Here you'll find simple and easy to make gluten-free, dairy-free recipes that your whole family will love!

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