Crispy Buffalo Cauliflower Bites

Crispy Buffalo Cauliflower Bites

Reason #2 Why Cauliflower is the Bomb!

Back in October 2016, I wrote a blog about cauliflower having a super power. It had a recipe for Stir-fried cauliflower “rice” that was reason #1 cauliflower is the bomb. In that blog, I said I was going to try cooking cauliflower buffalo wings. That day has finally come.

Why did it take a year and a half to try? Well, I got side tracked by other cauliflower recipes and the Alamo Drafthouse was kind enough to make cauliflower buffalo wings for me when I wanted them. But there was another reason for the delay.

Some ingredients in the recipe I didn’t have on hand. It was hard for me to buy strange ingredients for one recipe with no guarantee I would like the recipe. Furthermore, there were no guarantees I would use the ingredients in a future recipe! The fear of it being a waste of money and energy finding it in the grocery store was holding me back. It’s only been recently that I have overcome this fear.

I mean, really, most strange ingredients don’t cost that much and usually they are non-perishable. So why not? There is no adventure without risk! Right! And now you are wondering what ingredients were so risky?

Brown Rice Flower and Almond Flour. Silly, isn’t it.

It’s not like it was some weird Asian ingredient I would need to go to the Asian market to get, right? No, they are ingredients from the Vitamin Cottage within walking distance from my home. But, let’s avoid judgment, okay? Cool. Moving on.

I picked this recipe because the creator said the coating ingredients were perfect for making the cauliflower crispy without drawing out the moisture. Furthermore, it is oil-free and gluten-free, which is an added bonus that I don’t think the Alamo Drafthouse can claim with theirs. And the recipe creator was right, they are crispy and delicious.

The batter itself is a bit messy and glumpy (my word for clumpy and gluey).  I made a bit of a mess. But that’s par for the course when doing a recipe for the first time, at lease in my kitchen. So, excuse the messy pictures.

I lined the baking sheets with parchment paper before putting the messy, glumpy batter covered cauliflower bites on the sheet.

The 20 – 25 minute cooking time created perfectly golden brown cauliflower bites.

After letting it sit for the required 3 minutes to let them crisp up, I tossed them in Frank’s Hot Sauce.

They were delicious. We are big fans of Follow Your Heart’s Vegan Ranch and Blue Cheese Dressing.  They were a perfect dipping sauce. Jeff claims the Follow Your Heart Ranch tastes like the ranch dressing he remembers as a kid. He says all the ranch today tastes weird.

So, Yoga Nerds! As promised (a year and a half later!) here is the recipe for Crispy Buffalo Cauliflower Bites. (Spoiler alert!) I have Chipotle Cauliflower Tacos with  Jalapeño Cilantro Sauce next on deck to share! They are an obsession in the house. So stay tuned!

Forks over Knives’s Crispy Buffalo Cauliflower Bites


2/3 cup brown rice flour

2 tablespoons almond flower

1 tablespoon tomato paste

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons smoked paprika

1 teaspoon dried parsley

1 head cauliflower, cut into 2-inch florets

1/3 cup Frank’s hot sauce or barbecue sauce



1 Preheat oven to 450 degrees F. Line 2 baking sheets with parchment paper.

2 Combine the brown rice flour, almond flour, tomato paste, garlic powder, onion powder, paprika, parsley, and 2/3 cup of water in a blender. Puree until the batter is smooth and thick. Transfer to a bowl and add the cauliflower florets; toss until the florets are well coated with batter.

3 Arrange the cauliflower in a single layer on the prepared baking sheets, making sure that the florets do not touch one another. Bake for 20 – 25 minutes, until crisp on the edges. They will not get crispy all over while still in the oven.

4 Remove from heat and let stand for 3 minutes to crisp up a bit more. Transfer to a bowl and drizzle with the hot sauce. Serve immediately.

Hey, Yoga Nerds! If you try the recipe, let me know what you think in the comments below! And if you have any fun cauliflower recipes of your own, please share with the Yoga Nerd community in the comments below. You can also email me at I love hearing from you!

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I am a yoga and meditation teacher, energy healer and I teach Enneagram workshops. I'm here to help people grow and find their true selves.

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