Buffalo Cauliflower Bites – Vegan + Gluten-free

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.com

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.comOkay everyone, so I think I outdid myself with this recipe. Prepare yourself for mouth-watering goodness.

Are you ready?

I can wait a minute…

So, I think this may be the tastiest thing I’ve ever made! Okay, well if it’s not the tastiest, it’s most definitely the most addictive thing I’ve ever made! In fact, we loved this recipe so much that we’re making it again for dinner tonight. And we’re doubling it. Please don’t judge… Here, let me distract you with another yummy picture.

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.comOne of the hardest parts of going vegetarian for us has been giving up chicken wings. They were one of our favourite pub foods and super hard to give up – until now. These Buffalo Cauliflower bites are good. So. Freaking. Good. So now when we think about our old food loves, we’re like “Chicken What?”. It’s a good feeling. Who ever said that gluten-free, vegan recipes could never be tasty has clearly never sat down with a plate of these bad boys. Yum!!

Can I let you in on a little secret? They’re also ridiculously easy to make and if you’ve learned anything about me yet on this blog, it’s that I love easy!

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.com

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.com

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.comI was inspired to try these out after seeing similar recipes pop up in my Pinterest feed day in and day out. I mean, if you see something enough it’s going to eventually haunt your dreams – you know what I mean? Thankfully these Buffalo Cauliflower Bites were the best kind of haunting, a friendly ghost, if you will. I almost called them Buffalo Cauliflower Caspers…before I realized that was a terrible idea.

Moving on.

These bites require only one bowl, 5 minutes of prep and 7 ingredients. See? I told you they were easy!

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.comThese would be the perfect appetizer for a get-together, sports event, potluck or, my personal favourite, a Netflix binge with your special honey. House of Cards, anyone? Toss in some of my awesome Spicy Salty Sweet Roasted Chickpeas or Hummus Crackers and it’s an instant party!

And, the super best part of these Buffalo Cauliflower Bites? They love to be dipped! And not just a ‘lil slowly dip your big toe in and feel out the water style dip – these guys love to get all up there and cozy with their sauce. They deserve to be dunked into a sauce that is worthy of their spicy Buffalo-ness. Our choice? Ranch, but Caesar or Blue-Cheese would also be amazing (vegan varieties, obviously).

Buffalo Cauliflower Bites: Vegan & Gluten-Free |savannamehrad.comLet us know if you try these out at home – I promise you it will be love at first bite! Post your photos of your own Buffalo Cauliflower Bites to Instagram, Twitter, Facebook and Google+ and tag them #glutenfreeveganpantry so we can stalk follow your feeds 🙂

Lots of love & happy eats!


4.5 from 2 reviews
Buffalo Cauliflower Bites
Prep time
Cook time
Total time
These Buffalo Cauliflower Bites will be you new favourite comfort food - promise! These tasty little guys need only 1 bowl, 7 ingredients and less than 30 minutes from start to finish. Need I say more?
Recipe type: Appetizer
Cuisine: American
Serves: 4 servings per head of cauliflower
  • 1 head cauliflower
  • ½ cup gluten free flour blend*
  • ½ cup water
  • ½ cup Frank's Red Hot Sauce
  • ½ tsp garlic powder
  • 2 Tbsp coconut oil, melted
  • pepper to taste
  1. Preheat oven to 425F
  2. Add all ingredients except cauliflower to a large bowl. Stir until thoroughly mixed and the consistency of cake batter.
  3. Chop the cauliflower into bite sized pieces and coat each piece with the Buffalo Sauce. Place battered pieces onto a parchment lined cookie sheet, making sure that pieces are evenly spread out on pan to ensure consistent cooking.
  4. Bake for 10 minutes, flip all cauliflower pieces and bake for an additional 10 minutes (If your bite sized pieces are on the larger side, or if you have a really full pan, you may need to bake for 15 minutes each side).
  5. Finish off with a low broil for approximately 3-5 minutes or until lightly browned and crispy to the touch.
We used Robin Hood Nutri-Blend gluten-free flour mix.
Nutrition Information
Serving size: 1 serving Calories: 141 Fat: 7g Saturated fat: 6g Trans fat: 0g Carbohydrates: 17g Sugar: 2g Sodium: 1233mg Fiber: 2g Protein: 3g



Hello! Welcome to the SavannaMehrad.com! My name is Savanna and I'm so excited that you've decided to stop by and check out my little blog.

This blog started out as a journey of living adventurously in the kitchen, trialing gluten free, vegan, whole food recipes that you and your whole family can enjoy.

Fast forward a few years and I've chosen to breath new life into it, this time, focus on my mental health journey, sharing the tools, resources and practices that continue to help me on my self-healing path.

I hope that you'll enjoy tagging along with me on this new adventure - I can't wait to share all of my ideas with each of you and look forward to your feedback along the way. I'd love to hear from you - whether it's a comment on a post, sharing your own unique journey or even just a quick hello! Feel free to leave a note in the comments or send me an email at savanna [at] savannamehrad.com.

Lots of love and big hugs!

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  1. The Spirited Vegan

    This recipe’s simple enough, mixing the “batter” to consistency of cake batter, and it’s served without a Buffalo wing ranch dressing! 🙂 Surprisingly I’ll eat it this way in the hope that it’s not dry. 🙂 However since my email it was a challenge actually becoming a vegan (I’m 37 years old), when I’m a honey-eating vegan (it’s called a beegan), close enough, but one vegan in The Fairly Local Family on YouTube says if you have old/second-hand leather or furs don’t throw them away, use them, instead of buying new vegan versions of them (because they’re bloody expensive!), and she says not to buy new vegan clothes, purses, whatever because it’s a waste of resources (this differently thinking vegan isn’t delusional). It’s the old rule of environmental safeguards: reduce, reuse, recycle. These vegan Buffalo “wings” are an example of cruelty-free living. 🙂

  2. Wow, at 1233mg of sodium per serving, this is not a healthy dish. its low fat and low calorie, but the huge amount of sodium is a killer.

  3. Highly recommend!! I love them, especially dipped in ranch

  4. Alright! This is a keeper. We loves spics in our house and we doubled the spices but omitted the salt completely. We also love heat so I added some cayenne pepper as well. For flour I used rolled oats that took a nice trip in the food processor. Here’s the kicker….while you’re processing the oats into flour add a small handful of dry roasted unsalted peanuts. They add a bit of a nutty flavor to the batter and make it really good. We’ve now made this twice and have used it on cauliflower, brocolli, onion rings and fresh green beans…the best was some nice portabella mushroom caps though. We also skipped the butter in the dipping sauce. Our goal is no added salt, oil or sugar.

  5. How can these buffalo cauliflower bites be good for you with 6 GRAMS OF TRANS FAT and no serving size mentioned either.

  6. tried these and love them. so good. will definitely be making these again.

    1. Yay! Glad you loved them, Gord!

  7. This recipe tasted marvelous but didn’t look as attractive as the photos. We dipped them in a vegan ranch dressing recipe I found here http://blog.fatfreevegan.com/2012/01/hidden-cashew-ranch-dressing-plus-tips-for-eating-salads-when-you-really-dont-want-to.html

    I’ll make these again, but wonder why the batter didn’t stick to the cauliflower as well as your tasty looking morsels did?

    1. Hi Kim,

      Great work on finding a ranch dressing recipe to go along – I’m going to check that out for sure. I’m sorry to hear that your batter didn’t stick as well as ours. What kind of flour did you use? Maybe next time, use a bit less water so its a bit thicker – that should help it stay on better! I’m really glad they still tasted great, at least!!

      1. Tried thee today…they were so good.! My batter was a little runny but added more flour and then the batter stuck nicely. Great recipe. Thank You!

        1. Yay! I’m so happy you liked them!! They’ve become a go-to snack in our house lately so watch out, they’re highly addictive! 😉

  8. What is Frank’s Red Hot Sauce? Is it a recipe or a commercial product ? They look absolutely delicious and would love to make them. Thanks so much!

    1. Hi Trudy,

      Frank’s Red Hot Sauce is a cayenne pepper hot sauce that you can buy in grocery stores. Here is a link to their website https://www.franksredhot.com/. You could probably try making this with a local variety of hot sauce for your location. Let me know if you try a different brand, I would love to hear how it works out!

  9. Have you tried to deep fry these?

    1. Hi Grant,

      No I haven’t – honestly, they get so crispy and delicious from the oven that we didn’t see any point in deep frying them. Plus, baking this is definitely the healthier option 😉

  10. Would it work to use just brown rice or oat flour or a half half combination? This sounds so yummy!

    1. Hi Ruth,

      I think Rice flour would work just fine. The flour blend we used is actually a blend of rice flour, sugar beet fibre, potato starch and tapioca starch.

      The oast flour might make it a little gritty, so I would probably just do all Rice Flour.

      Let me know how it turns out!

  11. These look delicious! Do you have a recipe for a dip you can recommend??? 🙂

    1. Hi Kelly,

      I haven’t yet ventured into making my own dip for these yet but there are lots of vegan options on the market. You could also just try searching for vegan ranch or blue cheese dip – I’m sure you’ll find something 🙂

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