Buffalo Cauliflower Bites (from Food Babe Kitchen!)

I’ve got something fun to share with you today … my friend Vani just released her first cookbook! We very much see eye-to-eye when it comes to avoiding highly processed food, so I’m excited to have her brand new cookbook for ideas and inspiration! And my 13-year-old, who is currently not eating meat, wasted no time at all picking out a tasty recipe to make, which I’m sharing below.

Food Babe Kitchen on 100 Days of Real Food

This book turned out beautiful and is full of delicious real food recipes and inspiring tips! I love all the colorful photos of the recipes and Vani’s family, including her precious daughter Harley. :) Speaking of cute daughters (cue my 13-year-old’s eye roll for me saying that, haha), this is what my daughter picked out to make from the cookbook…

Buffalo Cauliflower on 100 Days of Real Food

We’d never made anything with a Buffalo Sauce before, and it turned out so flavorful without being too spicy (although it definitely had a kick to it). And, I love that Vani had us making the coating and sauce with wholesome ingredients to put on a vegetable, of course! Perfect for my vegetarian daughter who even helped with the cooking…  

My daughter making Buffalo Cauliflower Bites

This recipe was ridiculously easy to make and we even took things one step further by serving the finished Buffalo Cauliflower Bites on homemade corn tortillas to make fun little tacos. They were so good! My family likes some spice, and I found that with the addition of sour cream and cheese (I recommend crumbled queso fresco) on the tacos it helped cut the spice just enough for me. Buffalo Cauliflower on 100 Days of Real Food

This is something we’ll definitely be making again and again! Thanks for sharing your new book with us Vani and for letting us share the recipe! Here it is…

Buffalo Cauliflower on 100 Days of Real Food

Buffalo Cauliflower Bites

We're loving these Buffalo Cauliflower Bites from Vani's very first cookbook, Food Babe Kitchen! They're super quick and easy to make and filled with flavor!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Print Recipe
Servings: 4 makes 4-6 servings


For the cauliflower

  • 1/2 cup whole spelt flour (can sub whole-wheat flour)
  • 1/2 cup almond milk plus 2 tablespoons, (can sub cow’s milk) 
  • 1 teaspoon hot sauce
  • 1/2 teaspoon garlic powder
  • 1 pinch sea salt and ground black pepper
  • 1 head cauliflower chopped into florets

For the Buffalo sauce

  • 1/2 cup hot sauce
  • 1/4 cup distilled white vinegar or apple cider vinegar
  • 1 teaspoon prepared horseradish (optional, I did not use)
  • 1/4 teaspoon ground paprika

Yogurt dill sauce

  • 1/2 cup plain yogurt
  • 1 tablespoon fresh dill
  • 1 teaspoon lemon juice
  • 1 pinch of sea salt and ground black pepper

Optional toppings

  • 1 carrot diced
  • 1 celery stalk diced
  • 2 tablespoons parsley chopped


  • Preheat the oven to 425 degrees.
  • Place the flour, milk, hot sauce, garlic, and salt and pepper in a bowl. Whisk to combine.
  • Dredge the cauliflower florets in the flour mixture until well coated. Using a slotted spoon, remove the cauliflower and place it on a greased rimmed baking sheet. Bake until pale golden brown, about 15 minutes.
  • While the cauliflower is baking, make the Buffalo sauce. Place all of the ingredients in a bowl and whisk to combine.
  • Pour the Buffalo sauce evenly over the cauliflower florets while they're still on the baking sheet. Toss to combine and place back in the oven for 5 minutes.
  • If making the yogurt dill sauce, place all of the ingredients in a bowl and mix to combine.
  • To serve, place the cauliflower bites on a plate and top with yogurt dill sauce and optional toppings such as chopped carrot, celery, and parsley. 


Recipe is from Food Babe Kitchen cookbook. 
Can be tree/nut friendly if you sub with cows milk. 
We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving
Calories 193 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 4mg1%
Sodium 956mg42%
Potassium 580mg17%
Carbohydrates 33g11%
Fiber 7g29%
Sugar 6g7%
Protein 8g16%
Vitamin A 2857IU57%
Vitamin C 97mg118%
Calcium 114mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

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9 thoughts on “Buffalo Cauliflower Bites (from Food Babe Kitchen!)”

  1. I know you said can sub cow’s milk,but why would you even choose almond milk in the first place? Have you seen the nasty processed ingredients in a container of store bought almond milk? Even health food store almond milk is full of junk ingredients. Do you make your own almond milk at home that is free from all the junk? Just wondering why you used almond milk when you are supposed to be showcasing real food.

    1. Hi Tamara, this recipe is from Food Babe’s new cookbook. I would reach out to her for any questions you have regarding the recipe ingredients. – Nicole

      1. I’m aware this recipe is from food babe’s book. However, this site claims to feature real food ingredients so I absolutely question your choice to use almond milk. Would assume you would know the nasty ingredients in almond milk as well as the bad ingredients in other foods you showcase. I don’t believe you have the knowledge you claim to have for knowing what is real food. This is a site I will no longer read because I have noticed you have veered far from what you preached years ago when this site first began.Money from sponsors has become the motivation for what you feature lately I do believe.

      2. Lisa tested this recipe out with cow’s milk. Of course, you could use homemade almond milk which would still stick to the real food rules. We appreciate your feedback. – Nicole

  2. I would definitely use cow’s milk instead of almond milk. Almond milk is high in sugar and the almonds most likely have not been properly prepared(soaked) to get rid of phytic acid, which make the milk hard to digest. It’s a common misconception that almond milk is healthy. Unless you make it yourself or know how it’s been prepared it can cause digestive issues.Would love to see this sight gain knowledge on how to properly prepare the food you showcase.

  3. Red meat is very important for the replacement of iron in young girls after the monthly menstrual cycle. A good nutrition class can be very beneficial for young people to help them see sir

  4. I would be cautious encouraging my child to not eat meat. Animal proteins and animal fats are crucial for developing brain and muscle. Plant protein can’t provide the same important nutrients as animal protein. Red meat is very important for replacement of iron in young girls after monthly menstrual cycle. A good nutrition class can be very beneficial for young people to help them see the importance of every food group.

    1. Hi Mary, the ingredient list states 1/2 teaspoon of garlic powder. We’d love to hear how they turn out for you! – Nicole

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