Bad Yogi Recipe: Buffalo Cauliflower Bites

Bad Yogi Recipe: Buffalo Cauliflower Bites

I have a confession: lately, I’ve been completely consumed by the takeout monster. Chipotle, Thai food, pressed sandwiches from Publix, Whole Foods hot bar, sushi– you name it, we’ve eaten it at least a few times per week over the past few months. I hate to think that I’ve fallen into the habit of making excuses, but I totally have. I just feel like I’ve had NO time to spend hours in the kitchen. That part IS true, but we all know cooking good, whole foods doesn’t need to take hours. So, in the list of goals I have for 2015, one of them is to make a conscious effort to cook more regularly and stop relying on takeout. Not only is it healthier for the body, but it’s healthier for the budget! Nothing makes you reevaluate your life like spending $15 on a salad from Whole Paycheck Foods three times per week– OUCH! LOL! 😉 I’m doing my Bad Yogi Cleanse to get myself back in the habit of eating at home, and adding snacks and meals here and there to test their worthiness for adding in the future.

The past two days, I’ve had a hankering for spicy buffalo wings (so random!) but since they’re SO bad for you, I wanted to find an alternative. So I looked for a recipe that would satisfy that craving and I totally found one (thanks, Pinterest)! Don’t get me wrong– I wouldn’t classify this as a legitimate health food, but it’s FAR better than the hormone-laden, chemically packed bar menu’s version 😉 And hey, if you’re also doing the Bad Yogi Cleanse for the New Year, this isn’t a terrible snack idea to add in to the mix!

I tweaked it a little, but it was based on a recipe by The Lean Clean Eating Machine who seems to have some pretty good meal ideas if you’re looking for inspiration! I’m not vegan or gluten-free, so I used the ingredients I had on hand, but it can easily be made to fit either of those lifestyles.


– 2 cups cauliflower, chopped in to bite sized pieces (Whole Foods to the rescue! They had organic cauliflower chopped and prepped in the produce section for the same price as a whole head of the stuff. Same amount, too!)
– 1/2 cup unbleached, all purpose flour (I think any flour except oat or almond would work here)
– 1/2 cup water
– pinch of salt
– pinch of garlic powder
– 1/3 cup hot sauce (I used Whole Foods organic 365 brand because it was inexpensive and I’m no connoisseur)
– 1 tbsp butter, melted

1) Preheat oven to 450* F.
2) Whisk flour, water, salt and garlic in a bowl until fully incorporated. It’ll look like pancake batter!
3) Dredge the cauliflower pieces in to your batter until fully covered and arrange pieces on a baking sheet.
4) Cook approximately 10 minutes, or until the batter looks dry. Mine took 10 on the dot! Then flip the pieces over and cook for another 5 minutes. Again, the times might vary, but this is what worked for me.
5) Remove from the oven and set aside while you make your buffalo sauce, for which you’ll…
6) … whisk your hot sauce and melted butter until combined and then brush the sauce generously over your cauliflower pieces.
7) Put back in the oven for about 10 minutes, or until the sauce looks dry.
8) I ate mine after they’d been sitting out for another 10 minutes or so, and they definitely hit the spot.

Over to you: any favorite recipes that surprised you? I’m not a big cauliflower fan, but this turned out super yummy! Even the Frenchman approved and he’s the exact opposite of vegan, haha 😉


  1. Thank you so much for sharing it looks sooo yummy!

  2. I definitely want to try this, but have a question about one of the ingredients… hot sauce. There are so many types, some of which 1/3 c. would be way too much. I know I could just go to Whole Foods and get what you suggested, but maybe I have something already. What kind of hot sauce is it? Could I make my own using a Sriracha mixed with a sweet type sauce (like a sriracha without the hot). Thanks!

    • totally agree! the one i used wasn’t burn-your-face-off spicy, so it was perfect. and really you just need enough to brush over the cauliflower pieces, so whether that’s more or less will depend heavily on taste, i think 🙂

      • Thank you. I think I’ll go with a mixture of the sriracha (too hot by itself) and the sweet sauce for this. I think this would make a nice little appetizer to go with my zoodles and turkey meatballs with sauce meal tonight.

        • let me know how it is with the sriracha! might give me an excuse to buy some 😉 :p

          • I’m making these for the second time they were so yummy! Saw your inquiry about the Sriracha sauce and just wanted to let you know that i used it as my “hot sauce” last time because it was the only thing I had. It worked well. It was definitely on the spicy side, like some wings can be, but it worked well. I think this time I might try mixing it with something else sweetish, like Janet suggested, for a little sweet/spicy take. But try the Sriracha if you’re not too afraid. 🙂 Just keep yogurt or milk nearby to put out the flames.

  3. THIS WAS SO GOOD!!! Thank you so much for sharing. Even my husband, a die-hard-meat-eating-Texan, loved it!

    • Woo-hoo!! The true test! 😉

  4. I asked you about your major in college and was a bit surprised;p Would you choose the same if you could decide once again?

    • HAHA! Definitely NOT!!! … though maybe? Maybe I would have ended up on a completely different path if I picked something different. Who knows?! But the totally single-minded non-romantic side of me says no way 😉

  5. Here I am again with another question. You said this would work with just about any flour (except oat or almond). Why won’t almond flour work? I’m so tempted to try it. I’ve seen recipes for pancake (batter) using almond flour, but those also don’t bake at 450 deg. either. Dare I try it with just almond flour or maybe 1/2 almond and 1/2 white whole wheat?

  6. made them with Honey BQQ and they were amazing. Shared them with a friend and even more success 🙂 Thanks for the awesomeness!!

  7. I am trying this out tonight, but am substituting the cauliflower for boneless/skinless chicken breasts. And not using hot sauce, instead some Heinz 57. Hears hoping it turns out alright. 🙂

  8. Hey this recipe is awesome! Would put up the soup recipe for the soup on your instagram a while back I want to try it!! 🙂

  9. These sound delish! I am pretty sure I could even get my hubby onto cauliflower this way 😉 Thanks for the share!

  10. Made these last night for dinner and they were amazing! Thanks for sharing!


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