Vegan & Gluten Free Buffalo Cauliflower Bites
If you love the spicy, tangy kick of buffalo wings but want something lighter, plant-based, and totally gluten-free—these Vegan & Gluten Free Buffalo Cauliflower Bites are for you. They’re crispy on the outside, tender on the inside, and coated in that bold buffalo sauce we all know and crave.
As a sports dietitian, I love recipes that fuel both performance and joy. Cauliflower might not look like much at first glance, but when roasted and tossed in buffalo sauce, it becomes the perfect high-fiber, veggie-forward alternative to wings. Whether you’re snacking after a long run, fueling up post-ride, or serving them at game day with friends, these bites (paired with vegan ranch or “blue cheese” dip) hit the spot every time.
Why Athletes Love These Buffalo Cauliflower Bites
Cauliflower provides fiber, Vitamin C, and antioxidants that can help reduce inflammation, an important piece for endurance athletes managing daily training stress. Pairing it with a vegan ranch or “blue cheese” dip adds a source of fat, which supports satiety and absorption of fat-soluble vitamins.
Unlike heavier fried options, this baked version is easier to digest and won’t leave you feeling weighed down. That makes it a great choice for a post-run or post-ride snack, or even as part of a balanced meal. It’s a practical way to enjoy a comfort food–style dish while still aligning with performance nutrition.
Vegan & Gluten-Free Buffalo Cauliflower Bites
Diet: Gluten-Free, Dairy-Free, Vegan, Egg-Free
INGREDIENTS
Cauliflower Bites
1 head cauliflower, cut into florets
½ cup brown rice flour or garbanzo bean flour (substitute with other gluten-free flour if needed)
½ cup water
1 tsp garlic powder
½ tsp salt
1 tsp vegan butter
⅔ cup Frank’s Hot Sauce
Vegan Green Ranch Dressing
1 cup vegan mayonnaise (Just Mayo or Vegenaise) or 1 cup soaked cashews, blended smooth
¼ cup unsweetened almond or oat milk
½ Tbsp chopped fresh chives
1 tsp chopped fresh parsley
1 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
¼ tsp dill weed (optional)
¼ tsp sea salt
¼ tsp ground black pepper
Vegan “Blue Cheese” Dip
1 cup Vegenaise
2 oz Kite Hill soft fresh almond milk cheese, crumbled (optional)
2 oz lemon juice
½ tsp apple cider vinegar
1 Tbsp nutritional yeast
1 Tbsp fresh parsley
½ tsp garlic powder
Pinch of salt
DIRECTIONS
Prepare the Buffalo Cauliflower: Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper. In a large bowl, whisk together the flour, water, garlic powder, and salt until smooth. Add the cauliflower florets and toss until coated. Spread evenly on the baking sheet and roast for 20 minutes.
Make the Buffalo Sauce: While the cauliflower roasts, melt the vegan butter in a small saucepan over low heat. Stir in the Frank’s Hot Sauce until combined.
Toss & Roast Again: Remove the cauliflower from the oven, transfer to a large bowl, and toss with the Buffalo sauce. Return to the baking sheet and roast for another 20 minutes, or until golden, tender, and slightly crispy.
Prepare the Vegan Green Ranch: In a high-speed blender, combine vegan mayo (or soaked cashews), almond/oat milk, lemon juice, garlic powder, onion powder, dill weed (if using), salt, and pepper. Blend until completely smooth, adding more almond/oat milk a tablespoon at a time if thinner consistency is desired. Stir in the fresh chives and parsley. Refrigerate until ready to serve.
Prepare the Vegan “Blue Cheese” Dip: In a medium bowl, whisk together Vegenaise, lemon juice, apple cider vinegar, nutritional yeast, parsley, garlic powder, and salt until creamy. If using Kite Hill cultured almond milk cheese, fold in the crumbles. Chill until ready to serve.
Serve: Arrange the Buffalo cauliflower on a platter and serve immediately with Vegan Green Ranch and Vegan “Blue Cheese” Dip on the side for dipping. Perfect for game day, entertaining, or a high-flavor snack after a training session!
How to Reheat Buffalo Cauliflower Bites
Buffalo Cauliflower Bites are best enjoyed fresh out of the oven—crispy edges, tender centers, and that perfect balance of heat and tang. But if you’ve got leftovers (lucky you!), reheating them the right way will help you keep the texture and flavor intact.
Oven (Best Method for Crispy Bites): Preheat your oven to 375°F (190°C). Place the bites on a parchment-lined baking sheet in a single layer. Bake for 10–12 minutes, flipping halfway through, until heated through and crisp again.
Air Fryer (Fast + Crispy): Set your air fryer to 375°F. Arrange the bites in a single layer and heat for 4–6 minutes, shaking halfway. This brings back that golden, crispy bite with minimal effort.
Stovetop (Quick Fix): Add a drizzle of olive oil to a skillet over medium heat. Toss in the cauliflower bites and cook for 4–5 minutes, stirring occasionally until hot. This works well if you want a little extra crispness without heating up the oven.
Microwave (Not Ideal, But Works in a Pinch): Place the bites on a microwave-safe plate and cover lightly with a paper towel. Heat in 30-second intervals until warm. Note: they’ll lose crispness, but the flavor is still great.
What to Serve With It
Buffalo Cauliflower Bites pack in big flavor on their own, but pairing them with the right sides can make them a more balanced meal or recovery snack for athletes. Here are some performance-friendly pairings:
Serve alongside grilled tofu, tempeh, or roasted chickpeas to add muscle-repairing protein, perfect after a long run or ride.
Pair with a side of roasted sweet potatoes, quinoa, or brown rice. The complex carbs will replenish glycogen stores and keep your energy levels steady.
Don’t skip the vegan ranch or blue cheese dip! They add healthy fats, which support satiety and absorption of fat-soluble vitamins. For more variety, pair with hummus or guacamole.
FAQs About Gluten Free Buffalo Cauliflower
If you’re new to making buffalo cauliflower wings, here are some quick answers to the most common questions.
Is buffalo cauliflower gluten-free?
Yes! This gluten free buffalo cauliflower recipe uses a light rice flour or chickpea flour batter, so it stays crispy and celiac-friendly.
Can I air fry instead of bake?
Definitely. Preheat to 400°F, shake off any excess batter, and air fry until the cauliflower wings are golden and crisp.
How do I make these less spicy?
Mix Frank’s Red Hot buffalo sauce with more vegan butter, olive oil, or a splash of maple syrup for balance. Serving with dairy-free ranch or blue cheese dressing also cools the heat. Also, you can skip Frank’s Red Hot altogether and try a milder hot sauce or even a tangy BBQ sauce for a different twist. You’ll still get that bold flavor without the same heat level.
How can I make these more crispy?
For crispier buffalo cauliflower bites, make sure to dry the cauliflower pieces well before coating. Use a rice flour-based batter (like Bob’s Red Mill) that’s thick enough to stick, but not too heavy. Shake off excess batter before roasting, and spread them in a single layer on the baking sheet so they roast evenly.
Can I freeze buffalo cauliflower?
Yes, but for best results, freeze them after the first bake (before tossing in buffalo sauce). Lay them on a baking sheet in a single layer until frozen, then transfer to an airtight container in the fridge. When ready, reheat from frozen, toss with the buffalo sauce, and finish roasting for that addictive, savory bite.
Final Thoughts
Whether you’re craving a lighter alternative to buffalo chicken, need an appetizer for game day, or want a fun way to refuel after a long run, these gluten-free buffalo cauliflower bites might be your new go-to!
They’re easy to make, endlessly versatile and pair perfectly with dairy free ranch, celery sticks, or your favorite dip. This recipe proves that nutritious food doesn’t have to be boring... it can be bold, spicy, and satisfying.
If you make these, comment below and let me know how you liked them!
