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Crispy Buffalo Cauliflower Bites

This recipe is so delicious it will have you begging for more! I wanted to make sure these were as healthy as they could be so I found a way to ensure a good crisp using the oven instead of frying in oil.

They're the perfect appetizer and something a little different that you could bring to the next family game night, book club, or super bowl party.

Cauliflower is a highly nutritious cruciferous vegetable that contains indoles. This stimulates the body's detoxification system helping to protect against cancers. Cruciferous vegetables are also important for lowering circulating estrogen levels. Key nutrients in cauliflower include calcium, magnesium, phosphorus, potassium, zinc, copper, vitamin C, B6, vitamin K and folate. Phytonutrients include beta-carotene, glucosinolates, flavonoids, and quercetin, just to name a few.

Cauliflower is also a perfect first food for baby, steamed well and served in bite size pieces or mashed. Just be sure to skip the buffalo sauce!

If you try this recipe be sure to tag me


1 head - organic cauliflower - cut into bite size pieces.

1/2 cup - oat milk

1/2 cup - water

3/4 cup - gluten free flour

1 cup - panko bread crumbs (or gluten free bread crumbs)

1/2 tsp - onion powder

1/2 tsp - paprika

1 cup - Franks Red Hot sauce


  1. Preheat your oven to 350F. Line a baking sheet with parchment paper.

  2. Wash and cut your cauliflower into bite size pieces.

  3. In a large bowl mix together the flour, onion powder and paprika.

  4. Add oat milk and water and whisk to remove any clumps.

  5. Add the cauliflower and toss to completely coat each piece.

  6. Put the panko bread crumbs into a ziplock bag. Add the coated cauliflower and shake well to coat each piece with Panko.

  7. Place your cauliflower pieces onto the baking sheet leaving them evenly spaced so they don't stick together.

  8. Bake for 20 minutes. In the meantime, add half the Franks Red Hot sauce to a medium sized bowl.

  9. After 20 minutes remove the cauliflower from the oven and toss half in the hot sauce. Put that half back onto the baking sheet and repeat with the other half of the hot sauce and the other half of the cauliflower. Splitting it up allows for a more even coat.

  10. Return all the cauliflower back into the oven and bake for another 20-30 minutes or until you have reached your desired crispiness.

  11. Sprinkle with chives and enjoy!

Note: I like to serve mine with a yummy home made caesar dressing!

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