You’ve probably seen cauliflower everything for the last few years. Am I right? It seems almost anything can be made with cauliflower rice to pizza crusts.

These spicy little crispy cauliflower bites are an easy appetizer or side dish. They are ready in no time for a snack to munch on while you sit back and watch a big game or for a quick veggie that will spice up a weeknight dinner. 

What is it about cauliflower that makes it so special anyway? Why do you need this recipe?

What’s so Special About Cauliflower?

Okay, so maybe I’m a bit late to hop on the cauliflower “love train” but to be perfectly honest, cauliflower has never been high on my list of favorite veggies. But that is changing and here’s why.

Nutrition Facts for Cauliflower

This white vegetable may not seem like it is full of nutrition, but that is just the opposite. While only 25 calories in a cup it’s packed with vitamins, minerals, and antioxidants. According to UDSA 1 cup of raw cauliflower has almost all the vitamin C you need in a day, not to mention its fiber content of 3g per cup. Here’s a quick look at what a cup provides:

• Calories: 26
• Fat: 0g
• Carbs: 5.3g
• Fiber: 3g
• Sugar: 2g
• Protein: 2g
• Vitamin C: 52mg (87% of the daily value – DV)
• Potassium: 320mg (7% DV)
• Vitamin B6 42% DV

While you may have heard to eat the rainbow to get all those antioxidants and vitamins, well, white is also a “color” and this veggie is packed full of many of the same nutrients found in broccoli and Brussels sprouts. So consider it part of your rainbow!

Now the important part – cauliflower is high in a nutrient called Choline. For me, this is really the important part. Choline is essential for our brain health! It forms the neurotransmitter, acetylcholine, that keeps the communication system between our brain and heart, lungs, and muscles healthy. It also works in the part of our brain that is responsible for our memory and mood.¹

What You Will Need to Make Crispy Cauliflower Bites

This is the easy part! These little crispy cauliflower bites only need 4 ingredients! Super easy

Cauliflower – I buy a head of cauliflower and then break it up into flowerets. What I don’t use, I shred or grind to make “riced cauliflower.” It freezes well and I mix a cup of riced cauliflower with a cup of brown rice. It’s a great way to stretch the rice and get some extra veggies in. 

For this recipe, I use about 4 cups of cauliflower flowerets. It usually ends up being ½ a large head or ¾ of a smaller one.

Egg – Whisk 1 large egg in a bowl. To this, I’ll add the hot buffalo sauce. The egg helps the buffalo sauce “stick” to the cauliflower allowing the breadcrumbs to adhere. It’s kind of like dipping a chicken breast in an egg before coating it with breadcrumbs!

Hot Buffalo Sauce – You can use any hot sauce you like but I prefer Frank’s Red Hot Buffalo Sauce. (yes, this is an affiliate link, so I’ll make a small commission if you make a purchase)

Panko Bread Crumbs – Why panko breadcrumbs? I think they make a crispier crust on the cauliflower, but if you only have regular bread crumbs go ahead and use those too!

How to Make Them

This is really pretty simple recipe to make but there are a couple of tips that will help make sure you end up with awesome, crispy cauliflower bites.

Step 1 – Get organized

Start by getting organized.

Preheat the oven to either 425°F or 400°F if you have a convection oven. Line a baking sheet with parchment paper – trust me, this will make cleanup a breeze!

Step 2 – Prep the Ingredients

Cut the cauliflower flowerets into about the same size pieces or get them as close to the same size as possible. This will ensure they cook evenly and you won’t end up with some burnt bites and others that aren’t quite done!

If you have a bag of precut cauliflower, that’s great! Just make sure to use the bigger pieces and save the small ones for a salad or grain bowl.

Next, whisk the egg in a medium bowl, add the hot buffalo sauce, and whisk until they are combined.

Step 3 – Coat the Cauliflower in the Sauce and Breadcrumbs

Spoon a few cauliflower pieces into the egg and hot sauce mixture. Toss them to coat them completely with the sauce. Using a slotted spoon, remove them from the egg sauce mix and let the excess liquid drain off. 

Let the excess egg and buffalo seasoning drip off before you coat the cauliflower in the bread crumbs. If too much egg mixture is left on the cauliflower, the breadcrumbs will fall off and you’ll just have roasted cauliflower. 

Place the breadcrumbs in a bowl or a shallow, rimmed dish. 

Place the coated cauliflower in the breadcrumbs and toss to cover completely. Place the cauliflower pieces on the parchment-lined baking sheet. 

Repeat with the rest of the cauliflower. Leave space on the baking sheet between each piece so they get crispy on all sides as they bake.

Step 4 – Bake

Bake in the middle of the oven for 20 – 25 minutes. The edges should be crispy and the cauliflower stems should be tender when pierced with a knife.

Step 6 – Serve!

Serve with ranch or blue cheese dressing on the side.

Variations

Need a gluten-free version? Use gluten-free panko bread crumbs. Double-check your buffalo sauce, but most are just made with vinegar and cayenne pepper sauce. They may have some natural flavors and xanthan gum so if you aren’t sure if it is gluten-free, call the company to confirm.  

FAQs

Storage Tips

These little bites will keep in the refrigerator for a couple of days. Place them in an airtight container and when you are ready to enjoy them place them on a sheet pan and reheat them in a 350°F oven for 10 minutes.

You can try to freeze these and reheat them from frozen as above. 

Other Recipes you will love

Maple and Balsamic Brussel Sprouts

Beef and Mushroom Burger – These cauliflower buffalo bites would be a perfect side dish for the beef and mushroom burger!

References

Sanders, L. M., & Zeisel, S. H. (2007). Choline: Dietary Requirements and Role in Brain Development. Nutrition Today, 42(4), 181–186. https://doi.org/10.1097/01.NT.0000286155.55343.fa