Buffalo Cauliflower Bites


These are a fun healthy twist on buffalo wings that make a great appetizer for game day! Cauliflower is pretty much taking over and can be used as a substitute in so many ways! When I made these I wasn’t sure if the hubby would approve, but he said they were great! I’m sure he may have preferred real wings, but these definitely satisfy with all the same flavors! The homemade ranch on the side makes it all come together, I have linked to that recipe below. If you’re hosting a gathering for a game day or the upcoming Super Bowl you may want to give these a try! They can also easily be made vegan by substituting the ghee in the recipe with a vegan option. Enjoy!


  • 1 head cauliflower, cut into bite size pieces

  • 1/2 cup arrowroot flour

  • 1/2 cup water

  • 2 tablespoons coconut flour

  • 1 teaspoon garlic powder

  • 1/2 teaspoon sea salt

  • 1/2 cup Frank’s Red Hot Buffalo Sauce

  • 2 tablespoons ghee, melted

  • fresh chives (optional for garnish)

Preheat oven to 450 degrees. Prepare a baking sheet by lining with parchment paper and placing a greased wire rack on top. First whisk together the arrowroot flour and water, then add the coconut flour, garlic powder and sea salt. Toss in the cauliflower to coat. Place on wire rack on baking sheet and bake for 16 minutes, flipping the pieces halfway through.

While they are cooking prepare the buffalo sauce in a bowl by combining the buffalo sauce and the melted ghee. Once cauliflower are done baking remove from the oven and toss in the buffalo sauce to coat. Place the cauliflower back onto the baking sheet with the wire rack and bake for 5 to 8 more minutes. Serve while hot with homemade ranch and carrot and celery sticks. Garnish with fresh chopped chives.