Baked Gluten-Free Buffalo Cauliflower Bites

Buffalo Cauliflower Bites (gluten free)Yes, you read that right… Buffalo cauliflower bites! Have you seen the various recipes all over Pinterest? If not, here’s a glimpse: Buffalo Cauliflower BitesWow! So, since Young House Love issued a Winter Pinterest Challenge, I decided it was high time that I show you the buffalo cauliflower bites we made as part of our healthier Super Bowl party dinner. For this Winter Pinterest Challenge, I originally planned to do my take on Mad in Crafts’ awesome plastic animal bookends. The project is simple and adorable! Perfect for the boys’ room! Unfortunately though, my local dollar store was slim pickings on the plastic animals. I had a goat, whale, or dolphin to choose from. Not right for their jungle room. Boo! I’m putting that project on hold until I can find exactly what I want. So, instead of a little animal project today, you’re getting a spiced up healthy recipe! ;)

Buffalo Cauliflower Bites

Baked Buffalo Cauliflower Bites

(Adapted from Skinny Taste)


  • 1/2 C water
  • 1/2 C milk
  • 1 C rice flour (*If you’re not eating gluten free, just use regular flour. If you’re eating grain-free, I bet coconut flour would taste good with this too! But, you’d likely need to alter the liquid amounts too.)
  • 1 small head of cauliflower
  • 3/4 C Frank’s RedHot Sauce (the Buffalo style is great if you can find it).
  • 1 T unsalted butter, melted
  • 1 t garlic powder


  • Preheat oven to 450. Line a baking sheet with a silpat or parchment paper…or just spray the sheet with cooking spray.
  • Cut the cauliflower into florets (yields somewhere between 4 & 6 cups)
  • Whisk together the water, milk, flour, and garlic. Coat each floret with the batter, letting any excess drip off.
  • Place the coated florets on the prepared baking sheets. Bake for approximately 20 minutes (until the batter edges start browning).
  • While those bake, combine the hot sauce and melted butter.
  • Once the florets are baked, remove from the oven & pour the hot sauce mixture over. Carefully turn the pieces to make sure everything is well-coated. Bake for an additional 5-10 minutes.

Making Cauliflower Buffalo bitesThen, serve them up just like you would buffalo chicken wings, with some celery and your favorite ranch or bleu cheese! Obviously, the texture and flavor is a bit different than a boneless chicken wing. But, the taste was great! So, if you’re craving a buffalo taste without all the calories of fried chicken wings, or you need a vegetarian option, these are great! They were perfect for our healthier twist on a football party! Healthier Big Game Football Spread Have you tried any fun healthy twists on a favorite recipe lately? 

Linked to: *YHL Winter Pinterest Challenge

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  1. YUM!! I know what we’ll be having for hump day happy hour tonight! We’ve been chowing down on Parmesan Baked Green Beans ~ so these will be a welcome (and healthy) change! Thanks so much for sharing!

    • Sara @MomEndeavors says:

      Awesome, Michelle! Yes, these are perfect healthier happy hour food! :) Those Parmesan baked green beans sound delish as well!

  2. I’m popping over from YHL and so glad you shared this!

    I’m scared of cauliflower, but I am betting my husband would love this! Plus, I prefer to eat gluten free and so this is a win-win on our taste buds expanding!

    • Sara @MomEndeavors says:

      Thanks for stopping by, Wendy! :) You should definitely try it! The texture is certainly different than chicken, but they’re really good! Not “cauliflowery” at all. If you end up trying them, let me know how they were! ;)

  3. Perfect for dinner with rice too! I love it because it’s a healthy food for the family! For sure they will love it. Thanks for sharing…

  4. Subbing Coconut flour did not work :(

    • Sara @MomEndeavors says:

      Bummer! I hadn’t tried it, but just assumed it would. Maybe rice is the only gluten-free way to go. Although with coconut flour, I know you sometimes have to play around with amounts of liquid to flour.


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