Buffalo Cauliflower Bites
Why This Is Strictly Keto
Many buffalo cauliflower recipes use a flour-based batter to coat the florets before baking — this version skips the batter entirely, roasting the cauliflower naked and tossing it in a butter-based buffalo sauce afterward. No flour, no breading, just roasted vegetables and a spicy, buttery sauce.
Ingredients
- 1 large head cauliflower, cut into bite-sized florets
- 2 tablespoons olive oil
- Salt and black pepper to taste
Buffalo sauce:
- ½ cup hot sauce (such as Frank’s Red Hot)
- 4 tablespoons unsalted butter
- ½ teaspoon garlic powder
- ¼ teaspoon salt
To serve:
- Celery sticks
- Blue cheese or ranch dressing (sugar-free)
- Fresh parsley, chopped, for garnish
Instructions
Preheat oven to 450°F (230°C). Line a large baking sheet with parchment paper.
Roast the cauliflower: Toss the cauliflower florets with olive oil, salt, and pepper. Spread them out in a single layer on the baking sheet, leaving space between pieces so they roast rather than steam.
Bake: Roast for 20–25 minutes, flipping halfway through, until golden brown and tender with crispy edges.
Make the buffalo sauce: While the cauliflower roasts, melt the butter in a small saucepan over low heat. Whisk in the hot sauce, garlic powder, and salt. Keep warm.
Toss: Once the cauliflower is roasted, transfer it to a large bowl. Pour the warm buffalo sauce over it and toss gently until every piece is coated.
Finish (optional): For extra-crispy, caramelized bites, return the sauced cauliflower to the oven for 3–5 minutes, or broil briefly, watching closely.
Serve: Garnish with fresh parsley. Serve hot with celery sticks and a side of blue cheese or ranch dressing.
Nutritional Info (per serving, approximate)
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| ~150 kcal | 13g | 3g | 4g |
Tips
- Don’t overcrowd the baking sheet — overlapping florets will steam instead of roast, resulting in soggy bites.
- Toss the roasted cauliflower in sauce right before serving; sauced cauliflower left to sit will soften over time.
- Check your hot sauce label — classic options like Frank’s Red Hot are naturally keto-friendly with no added sugar.
