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  • Healthy Hot Rodder

Spicy Cauliflower Bites

Updated: Nov 3, 2023

These Spicy Cauliflower Bites will have even the most ardent meat-lovers craving more! We smothered baked cauliflower florets in a much healthier version of buffalo sauce that has the same tangy, spicy flavor and paired it with a dipping sauce.

(Makes 3 servings, approx. 1 cup each)

Total Time: 55 min. Prep Time: 20 min. Cooking Time: 35 min.

What You Need


  • Nonstick cooking spray

  • 6 cups cauliflower florets (approx. 1 lb.)

  • ½ tsp. sea salt (or Himalayan salt), divided use

  • ¼ cup hot pepper sauce

  • 2 Tbsp. + 2 tsp. rice vinegar

  • 1 tsp. ground chili powder

  • ⅛ tsp. ground smoked paprika

  • ¼ tsp. garlic powder

  • ¼ tsp. onion powder

  • ½ tsp. pure maple syrup

  • ½ tsp. Worcestershire sauce, gluten-free

  • 1 Tbsp. unsalted organic grass-fed butter

  • 1½ tsp. cornstarch (preferably GMO-free) + 1½ tsp. water (combine to make a slurry)


  • 2 Tbsp. fresh lemon juice

  • 2 Tbsp. whole-grain mustard

  • 1 Tbsp. olive oil mayonnaise

  • 2 cloves garlic, finely chopped

  • Sea salt (or Himalayan salt) and

  • ground black pepper (to taste; optional)

How To Make

1. Preheat oven to 350° F.

2. Lightly coat a large baking sheet with spray.

3. Place cauliflower on the baking sheet. Coat caulifower lightly with spray. Season evenly with ¼ tsp. salt.

4. Bake for 20 minutes, or until tender-crisp.

5. While cauliflower bakes, heat hot sauce, and vinegar in a medium pan over medium-high heat.

Add chili powder paprika, garlic powder, onion powder, maple syrup, Worcestershire sauce, butter,

and the remaining ¼ tsp. salt; whisk to blend. Cook, stirring frequently, for 5 minutes, or until thickened.

6. Add cornstarch slurry; whisk until combined.

7. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well. Bake for 5 minutes.

8. Remove from oven; transfer cauliflower to plate lined with paper towels to drain. Set aside.

9. To make the dipping sauce, combine lemon juice, mustard, mayonnaise, garlic, salt, and pepper

(if desired) in a small mixing bowl; mix well.

10. Serve 1 cup hot cauliflower mixture with 2 Tbsp. dipping sauce per serving.

Serving Suggestion:

Pair with sliced celery for a traditional appetizer.

Nutritional Information (per serving):

Calories: 160 Cholesterol: 13 mg Fiber: 5 g

Total Fat: 11 g Sodium: 700 mg Sugars: 5 g

Saturated Fat: 3 g Carbohydrates: 17 g Protein: 5 g

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