These are oven-roasted cauliflower florets coated in an almond flour and Parmesan crust, then tossed in buffalo sauce and baked a little longer until the sauce is hot. The coating is seasoned with garlic powder, onion powder, paprika, salt and pepper, so the bites are crisp and savory before the buffalo sauce even goes on. The recipe serves 4, with 5 grams of carbohydrates per serving on the card, and takes 40 minutes in total: 10 of prep and 30 in the oven.
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What Is in the Coating
The recipe card has the amounts. This is how the parts work.
- Cauliflower (1 medium head): cut into bite-sized florets. Keep them a uniform size so they cook evenly. Fresh cauliflower holds up better in the oven, so look for a firm head without blemishes.
- Almond flour (1/4 cup) and Parmesan (1/4 cup, grated): together they form the crisp coating. The Parmesan adds savory flavor and helps the outside crisp up.
- Spices: 1 teaspoon each of garlic powder and onion powder, 1/2 teaspoon each of paprika and salt, and 1/4 teaspoon of black pepper.
- Olive oil (2 tablespoons): helps the coating stick to the florets.
- Buffalo sauce (1/2 cup): the spicy finish. Brands differ in flavor and heat, so try a few to find the one you like.
- Parsley: chopped, as a garnish.
Getting the Coating to Crisp
Heat the oven to 450°F (232°C) and line a baking sheet with parchment paper, which stops sticking and makes cleanup easy. In a large bowl, mix the almond flour, Parmesan and spices. Add the florets, drizzle with the olive oil and toss until they are evenly coated. Sprinkle the flour mixture over them and toss again so every piece is covered.
Spread the florets in a single layer on the baking sheet and do not overcrowd them, because space between the pieces is what lets them crisp. Bake for 20 to 25 minutes, flipping halfway through, until golden brown and crispy.
Take the pan out, drizzle the buffalo sauce over the cauliflower and toss gently to coat. Return it to the oven for 5 to 10 more minutes until the sauce is heated through. Garnish with parsley. Coat every piece evenly with both the flour mixture and the sauce so each bite tastes the same.
Changing the Heat and the Flavor
- More heat: add a pinch of cayenne pepper to the flour mixture or use a spicier buffalo sauce.
- Different cheese: sharp cheddar or pepper jack can replace the Parmesan.
- Other spices: cumin or chili powder go with the buffalo sauce.
- Time saver: a food processor can chop the cauliflower and mix the dry ingredients quickly.
If you have zucchini on hand instead of cauliflower, our panko-crusted buffalo zucchini bites use the same hot sauce and butter idea.
What to Serve With Them
Ranch or blue cheese dressing is the classic dipping sauce. Celery sticks with ranch give a crisp contrast to the spice. Cucumber slices with tzatziki made from Greek yogurt and fresh herbs are another option, and sparkling water with lemon or lime cleans the palate between bites.
Time and Nutrition
Prep takes 10 minutes and baking takes 30. A serving has about 150 calories, 12 grams of fat (2 grams saturated), 5 grams of carbohydrates, 2 grams of fiber, 1 gram of sugar, 6 grams of protein and 500 milligrams of sodium.
FAQ
Can I make these ahead of time?
You can cut and coat the cauliflower a few hours ahead and keep it in the refrigerator until you are ready to bake.
How should leftovers be stored?
Keep them in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for a few minutes to bring back the crispness.
Can I use frozen cauliflower?
Fresh gives the best texture, but frozen works. Thaw it and drain it well before coating and baking, so extra moisture does not soften the crust.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Low Carb Buffalo Cauliflower Bites that Wow Your Tastebuds!
Ingredients
Instructions
Preheat your oven to 450°F (232°C) and line a baking sheet with parchment paper.
In a large bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.
Add the cauliflower florets to the bowl and drizzle with olive oil. Toss until the florets are evenly coated.
Sprinkle the flour mixture over the cauliflower and toss again until all pieces are well coated.
Spread the coated cauliflower in a single layer on the prepared baking sheet.
Bake for 20-25 minutes, or until the cauliflower is golden brown and crispy, flipping halfway through.
Remove from the oven and drizzle the buffalo sauce over the cauliflower, tossing gently to coat.
Return to the oven and bake for an additional 5-10 minutes until the sauce is heated through.
Garnish with chopped parsley before serving.
Notes
For extra heat, add a pinch of cayenne pepper to the flour mixture or use a spicier buffalo sauce.
Serve with a side of ranch or blue cheese dressing for dipping to complement the flavors.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 150 calories |
| Sugar Content | 1g |
| Sodium Content | 500mg |
| Fat Content | 12g |
| Saturated Fat Content | 2g |
| Unsaturated Fat Content | 10g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 5g |
| Fiber Content | 2g |
| Protein Content | 6g |
| Cholesterol Content | 5mg |