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Tossed in a homemade spice blend, these Flourless Buffalo Cauliflower Bites are oven-roasted and so easy to make! They make a flavourful side or snack and are delicious dunked in creamy roasted garlic sauce.
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These spicy bites came to be after tossing leftover seasoning with cauliflower while making buffalo chickpeas for pizza. I roasted it, added some to the pizza, and was instantly hooked.
Naturally, these easy cauliflower bites have become a staple for much more than pizza night. They make a delicious appetizer or snack for movie night, game day and parties, especially when served with roasted garlic dipping sauce.
Not to mention, they make a delicious topping for rice or quinoa bowls, tacos and warm salads.
Is Roasted Buffalo Cauliflower Healthy?
Cauliflower is a great source of nutrients, including fibre, antioxidants, vitamins and minerals. Plus, this roasted buffalo cauliflower is made with a flourless homemade seasoning that's free of gluten, dairy and added sugar.
Health Benefits
Fibre-rich. Cauliflower is an excellent source of fibre, which can contribute to heart health and gut health.
Antioxidant-rich. Despite its lack of vibrant colour, cauliflower is a surprising source of a variety of antioxidants. From vitamin C, flavonoids and carotenoids to powerful glucinosates, cauliflower is great for immune support, fighting inflammation and more.
Vitamin and mineral-rich. Cauliflower is an excellent source of vitamins C, K, B6, folate, and choline, as well as magnesium, calcium, and potassium.
Seasonal Benefits
Spring is a great time to support the digestive system by increasing fibre-rich foods like cauliflower. It's also a great grain and sugar-free option to enjoy during spring cleanses!
Summer is a wonderful time to serve these buffalo cauliflower bites with salad, bbqs and burgers. They make a delicious low-carb alternative to fries!
Autumn and early winter are typically when cold-hardy vegetables, like cauliflower, are at their freshest.
How to Make Flourless Buffalo Cauliflower Bites
Requiring a handful of ingredients and a few minutes of hands-on time, these flourless buffalo cauliflower bites are incredibly simple to make.
What You Will Need
Equipment
- A medium mixing bowl to toss the spices, cauliflower and oil.
- A mixing spoon or spatula to mix the spices, cauliflower and oil.
- Measuring cups and spoons for accuracy and best results.
- Baking sheet to space the cauliflower for an even roast.
- Oven to roast the cauliflower.
Ingredients
- Cauliflower is the main ingredient. However, you could also add other vegetables, such as broccoli.
- Spices, including garlic, chipotle, cayenne, turmeric and salt, offer a savoury kick of heat.
- Extra virgin olive oil helps to evenly cover the cauliflower with the spices and prevent sticking.
Step 1: Toss in Seasoning
First, preheat your oven to 350°F.
Chop the cauliflower into bite-sized florets, then place them in a medium to large mixing bowl. Measure in the spices, drizzle in the olive oil and toss until the cauliflower is evenly coated.
Step 2: Bake
Once the cauliflower is tossed with the oil and spices, spread it evenly on a baking sheet. Place it in the oven and bake for 20 - 25 minutes, stirring halfway through.
Cooking time can vary depending on your oven and how small or large the florets are chopped, so be sure to keep a close eye and adjust the cooking time accordingly.
Once the corners or ends begin to brown, remove the cauliflower from the oven and let it sit for a few minutes to cool before handling. These bites are best served warm.
Substitutions & Variations
Pure avocado oil can be used in place of pure extra virgin olive oil. Nutrition tip: Avoid using vegetable or seed oils, as they are not heat-stable.
A dash of Chili flakes can be added for a little extra heat.
Broccoli can be used as a substitute for cauliflower.
Mix in other vegetables such as green beans, broccoli or mushrooms.
My Top Tips
- Use a mixing bowl to toss the cauliflower with the spices and oil for an even distribution and the best flavour.
- Stir or flip the cauliflower halfway through roasting to ensure it bakes evenly and to prevent sticking.
- Use organic ingredients to reduce exposure to toxins.
What to Serve with Cauliflower Bites
These Cauliflower bites are most delicious served with garlic dipping sauce. They make a healthy and flavourful side, appetizer or snack for game day, movie nights and parties.
They also make a yummy topping for pizza, tacos, salad, rice or quinoa. They're even perfect for serving with burgers and BBQs, making a delicious, low-carb alternative to French fries or roasted potatoes.
Storing & Saving
These flourless cauliflower bites can last up to 4 days in the fridge if properly sealed and stored. I like keeping mine in a glass container for the freshest flavour and to avoid toxins that can leach from plastic.
To reheat these cauliflower bites, place them in an oven preheated to 300°F and warm for 10 - 15 minutes.
FAQs
Yes, you can absolutely freeze this roasted cauliflower. If well-sealed, it can last 3 - 6 months in the freezer. For best results, allow it to fully cool before freezing.
To prevent clumping, you can spread the roasted and fully cooled cauliflower florets on a baking sheet or in a large rectangular container and place them in the freezer until frozen solid. Once solid, transfer them into a freezer bag or freezer-safe container and label with the date.
Yes, roasted cauliflower can easily be reheated. If reheating from frozen, preheat your oven to 375°F and bake for 15 - 20 minutes.
If reheating refrigerated roasted cauliflower, preheat your oven to 300°F and bake for 10 - 15 minutes.
Yes, you can absolutely roast cauliflower and broccoli together! This is a great idea if you want to add a wider variety of nutrients or if you want make your cauliflower go further.
For this recipe, you can either use half a head of cauliflower and one small head of broccoli (about 2 lbs combined) or double the seasoning mix and use a full head of cauliflower and 1 to 2 heads of broccoli (about 4 lbs combined). Toss the cauliflower and broccoli florets together with the seasoning and cook as instructed below.
Recipes Highlights
Easy to make. With just a few minutes of hands-on time, these buffalo cauliflower bites are simple to make!
Versatile. These roasted cauliflower bites make a versatile addition to a well-rounded diet. They can be eaten as a snack, topped on salad, rice, pizza, tacos, soup and more.
Suitable for many diets. These roasted cauliflower bites are naturally vegan, dairy-free, gluten-free, nut-free, sugar-free and soy-free. They are also compliant with Whole30, Paleo and keto diets.
More Snacks & Appetizers
If you make these Flourless Buffalo Cauliflower Bites, let me know how they turn out by leaving a comment and rating below. Also, make sure you're following along on Pinterest, Instagram, Facebook and Flipboard for more wildly nutritious recipes!
Flourless Buffalo Cauliflower Bites (Oven-Roasted)
Print RecipeEquipment
- Medium Mixing Bowl
- Mixing Spoons or Spatula
- Measuring Cups & Spoons
- Baking Sheet
- Oven
Ingredients
- 1 head Cauliflower (about 2 lbs)
- 2 tablespoon Extra Virgin Olive Oil
- 1 teaspoon Garlic Powder
- ½ teaspoon Onion Powder
- ¼ teaspoon Chiptole Powder
- ¼ teaspoon Ground Turmeric
- ½ teaspoon Himalayan Salt (or Celtic Salt)
- 1 Dash Ground Cayenne Pepper
- 1 Dash Black Pepper
Instructions
- First, preheat your oven to 350°F.Chop the cauliflower into bite-sized florets and place them in a medium-large mixing bowl. Measure in the spices, drizzle in the olive oil and toss until the cauliflower is evenly coated.
- Once the cauliflower is tossed with the oil and spices, spread it evenly on a baking sheet. Place it in the oven and bake for 20 - 25 minutes, stirring halfway through. Cooking time can vary depending on your oven and how small or large the florets are chopped, so be sure to keep a close eye and adjust the cooking time accordingly.Once the corners or ends begin to brown, remove the cauliflower from the oven and let it sit for a few minutes to cool before handling. These bites are best served warm.
- These Cauliflower bites are delicious served with garlic dipping sauce.
Rate this Recipe & Share How it Turned Out!