Spicy Zippy Buffalo Cauliflower Bites
Spicy Zippy Buffalo Cauliflower Bites are a popular and flavorful dish that offers a delicious alternative to traditional buffalo wings. It is a delicious, nutritious, and satisfying dish that caters to a variety of dietary preferences while delivering bold flavors.
Whether for a snack, appetizer, or healthier game-day alternative, they are a versatile plant-based option.
Nutritional Benefits
- Low in Calories: Cauliflower is low in calories, making it a great choice for those looking to maintain or lose weight.
- Rich in Nutrients: It is high in vitamins C and K, folate, and fiber, supporting overall health.
- High in Antioxidants: Cauliflower contains antioxidants that help reduce inflammation and oxidative stress in the body.
- Low in Carbs: The dish is suitable for low-carb diets, including Keto diets.
- Plant-Based: A great source of plant-based protein when paired with dips or sides that add nutritional value.

Spicy Zippy Buffalo Cauliflower Bites
Power Food: CauliflowerGluten free | Dairy free | Soy free
Ingredients
Cauliflower coating:
- 1 Tbsp. extra virgin olive oil EVOO (in a spray bottle)
- 1 cup almond milk unsweetened
- 3/4 cup quinoa flour or other flour of choice
- Sea salt and pepper freshly ground to taste
Cauliflower Wings:
- 1 head cauliflower 6 1/2 cups, cut into bite sized pieces
Buffalo Sauce:
- 3/4 cup hot sauce
- 1/4 cup extra virgin coconut oil EVCO, melted
- 2 tsp. garlic minced
- 2 Tbsp. dry mustard
- Sea salt and pepper freshly ground to taste
Side Dish:
- 2-3 carrots cut into 3-inch sticks
- 2-3 celery stalks cut into 3-inch sticks
- Side Dipping Sauce:
- 1/2 cup coconut yogurt unsweetened (gluten &dairy-free)
- 1/4 cup cucumber cut into thin slivers
- 1/2 lemon juice freshly squeezed
- 1 Tbsp. garlic crushed
Directions
- Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with EVOO.
- Combine the almond milk, quinoa flour, sea salt and pepper in a bowl and stir until well combined.
- Coat the cauliflower pieces with the flour mixture and place on the baking sheet in a single layer; bake for 10 minutes. turn and bake another 10 minutes until lightly browned and crispy.
- While the cauliflower is baking, combine the hot sauce, EVCO, garlic, mustard, sea salt and pepper in a small bowl.
- Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5-10 minutes. In the meantime, mix yogurt, cucumber, lemon juice, and garlic together in a small bowl. Set aside. Serve cauliflower bites with a side of carrots, celery sticks and dipping sauce.
Notes
Nutritional Facts (with toppings):
Calories: 97.3 | Total Fat: 1.5 g, Saturated Fat 0.1 g, Polyunsaturated Fat 0.2 g, Monounsaturated Fat 0.6 g | Cholesterol 0 mg | Sodium 336.3 mg | Potassium 322.1 mg | Total Carbohydrates 15.9 g | Dietary Fiber 4.6 g | Natural Sugar 5.8 g | Protein 4.1 g | *Vitamin C 74.1% | *Folate 13.7% | *Vitamin E 9%
*Percent daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.