Buffalo Cauliflower Bites (Low‑Carb & Cast‑Iron)

Whether it’s game day, girls’ night, or a random Tuesday when you crave something spicy‑crispy, Buffalo Cauliflower Bites come to the rescue. Think of them as the veggie cousin to classic buffalo wings—poppable florets coated in a light almond‑flour batter, baked until golden in a sizzling cast‑iron skillet, then tossed in buttery hot sauce. They deliver the same tangy heat and satisfying crunch, minus the carb coma.

I first tried buffalo cauliflower at a trendy gastropub and thought, Surely this can’t be that hard at home. Spoiler: it isn’t! Especially when you lean on frozen steam‑in‑bag cauliflower (hello, time saver) and whisk a quick almond‑flour “batter” that happens to be gluten‑free and keto‑friendly. The cast‑iron skillet does the heavy lifting—its even heat browns the coating while keeping the insides tender.

Why you’ll keep this recipe on repeat:

• 30‑Minute Fix: From freezer to table in half an hour.
• Low‑Carb Friendly: Almond flour keeps carbs low and crunch high.
• One‑Skillet Wonder: Fewer dishes; oven does most of the work.
• Flavor Flex: Dial heat up or down with your favorite buffalo sauce.

Round out the spread with my ultra‑cheesy Creamy Smoked Macaroni & Cheese with Bacon for carb lovers, or keep it grain‑free and dunk these bites into a bowl of Cast Iron Cheesy Beer Bread—yes, even beer bread pairs nice when you’re feeding a crowd of mixed eaters.

Ready to spice things up? Let’s get the skillet hot.

Ingredients

Shortcut Tip: Sub almond flour with finely crushed pork rinds for extra crunch if you’re strict keto.

Step‑by‑Step Instructions

1. Steam the Cauliflower

Microwave the steam‑in‑bag cauliflower on high for 5 minutes. Let sit 1 minute, then carefully open bag to release steam.

2. Mix the Batter

In a medium bowl, whisk almond flour, olive oil, garlic powder, salt, and pepper. Drizzle in water until batter resembles thick pancake batter.

3. Coat the Florets

Add warm cauliflower to batter; toss gently until each piece is coated.

4. First Bake

Grease a 9‑inch cast‑iron skillet with butter or spray. Arrange battered florets in a single layer. Bake at 400 °F for 15 minutes until edges start to crisp.

5. Buffalo Toss

Meanwhile, whisk melted butter and buffalo sauce in a large bowl. Transfer hot cauliflower into sauce; toss to coat. Return sauced florets to skillet.

6. Finish & Serve

Bake 10 more minutes until sauce sizzles and coating is crisp. Garnish with parsley and serve with ranch or blue‑cheese dip.

Serving Suggestions

• Serve alongside carrot & celery sticks for a true “wing” experience.
• Pile over mixed greens for a fiery, low‑carb salad.
• Stuff into lettuce cups, drizzle ranch, for handheld bites.

Variations & Tips

• Extra‑Crispy: Broil final 2 minutes, watching closely.
• Air‑Fryer Method: Cook battered florets at 390 °F for 8 minutes; toss in sauce; cook 3 more minutes.
• BBQ Twist: Swap buffalo sauce for sugar‑free BBQ; sprinkle smoked paprika.
• Make‑Ahead: Bake first stage; cool; refrigerate. At party time, sauce and finish bake.

Fun Spice Poll 🌶️

Are you Mild, Medium, or Hot when it comes to buffalo sauce? Drop your heat level in the comments!

FAQ

Q1: Can I use fresh cauliflower?
Yes—cut into 1‑inch florets, steam 5 minutes until crisp‑tender, then proceed.

Q2: Is almond flour required?
No—sub all‑purpose (not keto) or coconut flour (use ¼ cup; it absorbs more).

Q3: How do I reheat leftovers without sogginess?
Air‑fry or oven‑bake at 400 °F for 5 minutes to revive crunch.

Name: Buffalo Cauliflower Bites

Crispy almond‑flour battered cauliflower baked in cast iron and tossed in buttery buffalo sauce—a low‑carb crowd‑pleaser.

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Ingredients

  

• - 1 12‑oz bag frozen cauliflower florets, steamed 5 min
• - ½ cup almond flour
• - 1 Tbsp olive oil
• - 3–4 Tbsp water
• - ½ tsp garlic powder
• - ½ tsp salt
• - ½ tsp pepper
• - 2 Tbsp melted butter
• - ⅓ cup buffalo sauce
• - Butter or spray to grease skillet
• - Ranch or blue‑cheese dressing parsley for serving

Instructions

 

• Preheat oven to 400 °F. Grease 9‑inch cast‑iron skillet.
• Whisk almond flour, oil, garlic powder, salt, pepper. Add water to thick batter.
• Toss steamed cauliflower in batter.
• Arrange in skillet; bake 15 min.
• Mix butter & buffalo sauce; toss cauliflower; return to skillet.
• Bake 10 min more until crisp. Serve hot with dipping sauce.

Notes

- Broil 2 min for extra char.
- Use coconut flour (¼ cup) for nut‑free keto option.
- Store leftovers 3 days; reheat 400 °F 5 min.