Buffalo Cauliflower Bites

Yield 4-6 servings



  1. Preheat oven to 450 degrees F.
  2. Combine 1 teaspoon each melted butter and cooking oil. Spread onto a baking sheet. (This will help the cauliflower brown.) If you have a lot of cauliflower, prepare two baking sheets.
  3. Divide cauliflower into bite sized chunks.
  4. In a large bowl, combine flour, water, garlic powder, onion powder, smoked paprika, cumin, cayenne pepper and salt until well combined.
  5. Pat coating onto cauliflower chunks and place chunks onto the prepared baking sheet. Don’t overlap or crowd the chunks! Use two prepared baking sheets if you need to. Note – if you’re in a hurry,  you can toss the cauliflower pieces in the bowl of coating but I find that if I do it that way I run out of coating and some pieces have way too much coating (which makes them soggy) while others have hardly any.)
  6. Bake in the preheated oven for 15 minutes, turning once halfway through cooking time. Remove from oven.
  7. In large bowl, combine hot sauce and 2 tablespoons melted butter. Add partially cooked cauliflower and gently toss to evenly coat. Return cauliflower to baking sheet and continue cooking for an additional 20-30 minutes, turning once, until pieces start to brown and get crispy.
  8. Remove from oven and serve immediately with your favorite sauce of choice.


  • This is NOT a low-sodium recipe because the Frank's Hot sauce is high in salt.  To lower the sodium choose a different kind of hot sauce to spice up your cauliflower bites. Original Tabasco sauce is lower in sodium. 

Recipe by Empty Nest Eats at