Low Carb Buffalo Cauliflower Bites Recipe

2 minute read • by Michelle Dudash 08-26-2020

Low Carb Buffalo Cauliflower Bites Recipe



PREP TIME: 15 minutes

COOK TIME: 35 minutes

TOTAL TIME: 50 minutes 



NUTRITION FACTS (per serving): 

60 Calories  •  4g Total Fat

4g Carbohydrates   •  2g Fiber

2g Net Carbs  • 3g Protein



I love to eat Buffalo-anything all football season long, and there are options beyond preparing it breaded, deep-fried, or cheesy. It can even count as a vegetable! The almond flour in these Buffalo Cauliflower Bites becomes crunchy, with a pleasant bite. I even find myself noshing the leftovers straight from the fridge.


A touch of sugar-free sweetener in the Buffalo sauce smooths out the edges without making the dish sweet. If you do like sweeter hot sauce, by all means, sprinkle in some more sweetener to your taste preference. Dip these Buffalo bites into blue cheese or ranch dressing.







  • 1 large egg
  • 1 tablespoon hot pepper sauce
  • 5 cups bite-size cauliflower florets, stems trimmed (about 1 small head)
  • 1/3 cup almond flour
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt



Buffalo Sauce:

  • 1/4 cup hot pepper sauce
  • 1 tablespoon unsalted butter
  • 1/2 teaspoon erythritol


Dip in your favorite blue cheese or ranch dressing




Allergen disclaimer: Milk and Almonds







  1. To make the cauliflower: Preheat oven to 425 degrees F convection. Line a sheet pan with a metal cookie cooling rack with parchment paper on top. 
  2. Beat the egg in a medium bowl. Add the hot sauce. Thoroughly coat the cauliflower in the egg, stirring with a rubber spatula, about 1 minute. Pour out any excess egg.
  3. In a 1-cup or larger volume measuring cup, add the flour, garlic powder, onion powder, and salt. Stir with a fork, breaking up any clumps. 
  4. Sprinkle the almond flour mixture over the cauliflower and coat evenly. Spread the cauliflower out on the lined pan. Bake until golden on the edges and fork-tender, about 35 minutes, turning the cauliflower over about halfway through.
  5. To make the Buffalo sauce: Combine the ingredients in a microwave-safe measuring cup. Heat until the butter is halfway melted, about 60 seconds, stirring halfway through.






Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef, and author of Clean Eating for Busy Families, revised & expanded. Subscribe to her monthly clean eating newsletter with free recipes and healthy eating tips at michelledudash.com

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