Buffalo Cauliflower Bites

Buffalo wings – in fact, buffalo flavouring entirely – is a very America concept. It is one of the many American sauces/dressings  that is far too adventurous for the lowely English tea-drinker (I’m being factious ofcourse).

As with many of these dishes, it’s usually made with a lot of rich ingredients, high in saturated fats, calories and not particularly nutritious. The main ingredients are usually chicken wings, butter, blue cheese, sour cream, flour and sometimes even deep fried chicken.However, it is relatively easy to take the spicy, rich flavours and make the dish more healthy.

I chose to swap the fried chicken for Cauliflower, which makes this recipe vegan and vegetarian.

I was also a little naughty and crumbled blue cheese (Tesco lactose free version) over the cauliflower bites because y’know… balance – and it is a moderate alternative to the classic creamy, blue cheese dip that accompanies buffalo wings.

Buffalo Cauliflower Bites

A healthy alternative to Buffalo Chicken Wings

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 1 serving


  • 150 g Cauliflower (approx 1/4 small head of cauliflower)
  • 1 tsp Coconut Flour (could sub for other flour)
  • 1 tsp Garlic Powder
  • 1 tsp Paprika
  • 1 tsp Cumin
  • 2 tsp Hot Sauce (can use classic Frank's Red Hot Sauce or another - I used Chohula Chipotle)
  • 1 tbsp Almond Milk
  • 1 tbsp Water
  • Blue Cheese (optional) (I use Tesco Lactose-free)


  1. Pre-heat the oven to 200C.

  2. Mix together all the flour, spices and liquid (all ingredients except the Cauliflower and Cheese). It should form a thick paste - add a little more water if necessary.

  3. Chop the cauliflower and then add into the mixture and stir until all is coated thoroughly.

  4. Once completed covered, add the cauliflower to a baking tray/dish and place into the oven for 25-30 minutes. 

  5. Remove cauliflower from oven and (optional) sprinkle with crumbled blue cheese (or feta).