Buffalo Broccoli and Cauliflower Bites are a fun meatless appetizer that’s full of spicy bold flavor. They taste great on their own, dipped in ranch sauce, or stuffed in a tortilla for a yummy vegetarian lunch!
Better For You Party Food
Want to be the star of your next holiday gathering or game day party? Serve something mildly healthy.
People love having lighter options to balance out all the cheese and bacon-wrapped everything. The trick is cooking a dish that tastes better than those other indulgent appetizers.
Enter these tasty Buffalo Broccoli and Cauliflower Bites. They’re crispy on the outside, tender on the inside, and loaded with spicy buffalo sauce flavor.
A Messy Situation
Sauce covered wings (veggie or otherwise) bring a high level of sticky-finger-messiness. That’s why we made these bites a little differently.
- The broccoli and cauliflower florets are dipped into a mix of buffalo sauce and olive oil.
- Then tossed in bread crumbs and baked (not fried).
- As they bake the sauce combines with the breading forming a spicy crispy crust.
This way you get to enjoy a “wing” that’s all kinds of Y-U-M but won’t turn everything from your fingers to the sofa bright orange.
3 Quick Tips
- Make things easier by using a bag of pre-chopped broccoli and cauliflower florets (so worth the extra $).
- The convection setting on your toaster oven will make the crispiest bites (just remember to check on them early).
- You can double/triple the recipe for a larger crowd or cut it in half for a spicy party of one.
Wrap Them Up
What I love most about these buffalo broccoli and cauliflower bites is that they work for any occasion, not just parties.
They taste really good rolled in a tortilla with a few handfuls of fresh spinach and a drizzle of our Small Batch Greek Yogurt Ranch Dressing.
Whether you enjoy them as a game night snack or stuffed in a pita for lunch, I hope you enjoy these spicy veggie bites as much as we do.
For the Bites:
- 12 ounces Fresh Broccoli and Cauliflower Florets, About 3 cups
- 1 tablespoon Extra Virgin Olive Oil
- 3 ounces Buffalo Wing Sauce, about 1/3 cup
- 3 ounces Dry Bread Crumbs, Plain or seasoned, about 1 cup
- 1 teaspoon Dried Parsley
- 1/8 teaspoon Smoked Paprika (increase to 1/4 teaspoon for spicer bites)
- Preheat oven to 425°F. If using a toaster oven adjust the cooking rack to the bottom position and select the BAKE setting.
- Lightly oil a quarter sheet pan. Set aside.
- In a large bowl, whisk together the oil and buffalo wing sauce. Add broccoli and cauliflower and toss to coat completely.
- In a shallow dish combine the bread crumbs, parsley, and paprika.
- A few pieces at a time, shake the excess sauce off the florets and dredge in crumbs until coated. Place on the prepared baking sheet leaving a little space between each piece.
- Lightly mist coated vegetables with cooking oil spray just before baking.
- Bake until florets are golden brown, crispy and can be pierced with a fork, about 15 to 20 minutes.
- Serve warm with blue cheese dip (see notes) or your favorite sauce.
To cook in a Convection Toaster Oven, keep the temperature the same but begin checking for doneness after 15 minutes.
To Make a Lightened-Up Blue Cheese Dipping Sauce whisk together 1/4 cup Plain Greek Yogurt, 1/2 teaspoon Lemon Juice, 1/2 teaspoon Apple Cider Vinegar, 1/8 teaspoon Celery Salt, and 1/8 teaspoon Black Pepper. Stir in 2 tablespoons Crumbled Blue Cheese or Feta Cheese.
Nutrition Information:Yield: 4 Serving Size: 1/4 of recipe (without dip)
Amount Per Serving: Calories: 133Total Fat: 4.7gSaturated Fat: 0.8gCholesterol: 0mgSodium: 210mgCarbohydrates: 19.4gFiber: 2.9gSugar: 3.1gProtein: 4.3g