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Air Fryer Buffalo Cauliflower Bites

These Air Fryer Buffalo Cauliflower Bites are easy to make and insanely delicious! They’re the perfect savory appetizer or side dish for game day, parties, and holidays.

Prep Time
10 mins
Cook Time
10 mins
Total Time
32 mins
Servings: 4 -6
Calories: 183 kcal
Course: Side Dish , Appetizer , Snacks
Cuisine: American

Ingredients

  • 1 medium cauliflower head
  • 2 large eggs
  • 2 tablespoons milk
  • kosher salt & ground pepper to taste
  • 2 tablespoons gluten free or whole wheat flour
  • 1 teaspoon garlic powder
  • 1/4 cup buffalo sauce No sugar buffalo sauce
  • 3 tablespoons extra virgin olive oil or cooking oil spray

Instructions

    Cup of Yum
  1. Cut the 1 medium cauliflower head into 2.5-inch-large florets.
  2. In a large bowl beat the 2 large eggs with 2 tablespoons milk, 3 tablespoons extra virgin olive oil or cooking oil spray, and a pinch of Kosher salt & ground pepper.
  3. In a small bowl combine the 1 teaspoon garlic powder with the 2 tablespoons gluten free or whole wheat flour.
  4. Add the cauliflower into the beaten eggs and toss thoroughly to coat. Use your clean hands to mix; the pieces of cauliflower should be very well coated.
  5. Transfer the cauliflower to a large ziploc bag. Add the flour-seasoning mix, seal the bag, and thoroughly mix through until evenly coated.
Air Fryer Directions
    Cup of Yum
  1. Preheat the air fryer to 400F and lightly spray the grates with cooking oil spray.
  2. Layer the cauliflower with a bit of space in between.
  3. Cook for 20-22 minutes. Adjust the cooking time if the size of your florets is smaller or larger.
  4. Remove from the air fryer when done to your liking and toss with the 1/4 cup Buffalo sauce
Oven Directions
  1. Preheat the oven to 400F and use a large nonstick sheet pan (or 2 to ensure enough space) lightly greased/sprayed with some olive oil.
  2. Evenly spread the cauliflower onto the pan, making sure you have enough space in between the pieces.
  3. Bake for 30 minutes, flipping halfway. Adjust the cooking time if the size of your florets is smaller or larger.
  4. Once the cauliflower is tender, drizzle the buffalo sauce over and gently stir. Return to the oven and bake for about 5 minutes more.

Notes

  • Pick out a cauliflower head that is firm, pale, and has no dark spots. You can store it in the fridge for 4-7 days before using it. 
  • I use dairy milk, but you can substitute it with an unsweetened dairy-free option. 
  • Gluten-free, whole wheat, or regular flour will work well. 
  • Allow the air fryer to fully come to temperature before you start cooking for the best results. 
  • Make sure to not overcrowd the air fryer or sheet pan, or else they can’t get crispy. If needed, cook the cauliflower in two batches.
  • These are best served fresh, but if you have leftovers you can store them in the fridge for 2-3 days. Reheat in the air fryer or under the broiler in the oven to restore some of the crispiness
  • Cauliflower: Pick out a cauliflower head that is firm, pale, and has no dark spots. You can store it in the fridge for 4-7 days before using it. 
  • Milk: I use dairy milk, but you can substitute it with an unsweetened dairy-free option. 
  • Flour: Gluten-free, whole wheat, or regular flour will work well. 
  • Allow the air fryer to fully come to temperature before you start cooking for the best results. 
  • Make sure to not overcrowd the air fryer or sheet pan, or else they can’t get crispy. If needed, cook the cauliflower in two batches.
  • To make this vegan, you can skip the egg and use an egg wash substitute along with dairy-free milk. Also, make sure you are using a vegan-friendly buffalo sauce.
  • Storage: These are best served fresh, but if you have leftovers you can store them in the fridge for 2-3 days. Reheat in the air fryer or under the broiler in the oven to restore some of the crispiness

Nutrition Information

Serving 1cup Calories 183kcal (9%) Carbohydrates 11g (4%) Protein 7g (14%) Fat 14g (22%) Saturated Fat 2g (10%) Trans Fat 1g Cholesterol 94mg (31%) Sodium 542mg (23%) Potassium 484mg (14%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 147IU (3%) Vitamin C 69mg (77%) Calcium 57mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 4-6

Amount Per Serving

Calories 183

% Daily Value*

Serving 1cup
Calories 183kcal 9%
Carbohydrates 11g 4%
Protein 7g 14%
Fat 14g 22%
Saturated Fat 2g 10%
Trans Fat 1g 50%
Cholesterol 94mg 31%
Sodium 542mg 23%
Potassium 484mg 10%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 147IU 3%
Vitamin C 69mg 77%
Calcium 57mg 6%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.