Baked Cauliflower Buffalo Bites (Vegan, Oil-free)

Hey babes!

Please don’t have hurt feelings when I tell you this, but I’ve been holding out on you. I’ve been cooking this recipe for months and months. It’s quite possibly one of my favorites. If you can’t guess by the title or the splashy photos, I’ll spoil it here: spicy cauliflower bites, and even better: oil-free. Baked for your convenience.

Now there’s no denying that riced cauliflower is the king of cauliflower preparations thanks to the high-bulk, low-calorie (or carb, if you’re into that) substitution it offers all of our favorite rice dishes. I eat it daily, mixed in with grains, veggies, and more. No shame in that game.

But in the cauliflower monarchy, buffalo cauliflower is the undisputed queen. She’s spicy. She’s healthy. She’s caring and cruelty-free. She’s fun at parties. She’ll keep you warm on a cold night. She’s perfect.

To speak briefly to the healthiness of our queen, there are two main ingredients, aside from the sauce and spices, so we’ll highlight them quick-like (because I know you’re in a hurry to make this): cauliflower and whole-wheat flour.

I’ve sung it’s praises before, but cauliflower is lovely. High in fiber, vitamin C, K, and folate among others, it comes in at only 25 calories a cup. Additionally, it is rich in sulforaphane and antioxidants (especially if you manage to score a purple or orange variety), as well as an excellent source of choline, without the deleterious effects of egg yolks.

Likewise, whole wheat flour needs no introduction, but here are the facts: high in fiber, iron, potassium, magnesium, and phosphorus, as well as several B vitamins including niacin. Good for the brain, blood glucose regulation, bone building, and much more. There’s a reason whole grains are so crucial to the body. Don’t skip this one. All-purpose could never.

What to Do, What to Do?

So, as you might have guessed by the fact that I make it all the time, this recipe is super easy. Here’s the rundown of the steps. Turn on the oven. Make the batter. Cut up your cauliflower. Mix it into the batter. Put it on a baking sheet. Bake for a while. Pull it out. Dump into a bowl again. Mix with sauce. Put back on the pan. And now, brace yourselves, bake again for a while. Eat!

I know, it’s a lot. If I can do it, you can do it. My batter is a little brighter than some, because being a spicy Texan, I can’t not put seasoning into it. You’d think the flavor is all in the sauce, but nope. We have a few sneaky little agents doing work ahead of time. Don’t forget about them.

With that, I will stop boring you with all the minutiae and get to the good stuff: the recipe! You can sub out the buffalo sauce for other sauces if you’re feeling saucy, but the original is great. If I find an equally delicious alternative, I promise I’ll bring it to you, without waiting for months and months. Let me know what you think and what you eat it with. Personally, I like whipping up a tofu ranch for dipping, or eating it on a whole wheat tortilla with lots of spring mix and red onions. Enjoy!