Healthy Buffalo Cauliflower Bites

My crowd loves hotwings, so I started looking for a healthier version. I know cauliflower is no comparison BUT….give it a try before you wrinkle your nose. Since I’m always trying to find ways to get my boys to eat vegetables,  I thought why not give this a try.  Guess what? – they liked it!

Preheat the oven to 450°.


  • 6 cups of cauliflower (or 1 head)
  • 3/4 cup of Frank’s Hot Sauce
  • 1 T butter, melted
  • 2 t garlic powder
  • Dash of salt and pepper
  • 1 gallon size ziploc bag

Spray a pan with olive oil.   Mix the Frank’s Hot Sauce, butter, garlic powder and the salt and pepper.


Pour the cauliflower in a gallon size ziploc bag. Pour the hot sauce mixture over the cauliflower, seal the bag and shake.


Place all the cauliflower on a pan and roast in the oven for 20-30 minutes.  I like to leave mine in there longer than 20, the more it cooks, the more water that is going to drain from the cauliflower.

This is one of those recipes you can prep ahead.  Often times, I mix mine up and put the ziploc bag in the refrigerator until I’m ready to cook it.


We enjoy this by itself, with Greek Ranch Dressing and even the next day served cold!  Low calorie and delicious!

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