Buffalo Cauliflower Bites

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Portfolio | Sep, 18 2018

Buffalo Cauliflower Bites

Buffalo Cauliflower Bites…. Tastes almost but better than your traditional chicken wings.

They are guilt free and come with fantastic health benefits. Cauliflower is part of the cruciferous vegetable family providing great amounts of Vitamin C and other well know antioxidants; like beta-carotene. Cauliflower is well known for its phytonutrient, glucosinolates; which are sulfur-containing compounds. Glucosinolates have been well studied and known to support the cardiovascular, digestive, immune, inflammatory, and detoxification systems.  Bon Appétit!


1 head of cauliflower

½ cup of clean water

½ cup garbanzo bean flour or flour of choice.

1 tbsp walnut oil, coconut oil, or high-heat oil

1 tsp garlic powder

½ tsp salt

½ cup buffalo sauce


Preheat oven to 450 degrees

Grease the baking sheet. Cut the cauliflower into bite size pieces removing the stem.

In a large bowl combine the water, flour, oil, garlic powder, and salt. Add the cauliflower a few at a time and coat with the mixture. Place on the baking sheet and repeat. Bake for 12 minutes, turning once in the middle.  (they should already be a little browned and crispy)

Remove the cauliflower and gently mix the cauliflower in a bowl with the buffalo sauce. With tongs gently place back onto baking sheet and crisp for additional 15-20 minutes turning once. Check the color and softness at 15 minutes to avoid overcooking the cauliflower.

Remove from heat and serve with my homemade vegan ranch dressing.


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    • Use your favorite sauce! In this recipe I used REDs hot buffalo sauce which is just aged cayenne red pepper, vinegar, water, salt, garlic powder.