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Welcome back to cooking with Sensei. Today’s episode is all about finger food – perfect for a snack, an appetizer or for entertaining guests. Today’s recipe is the perfect balance – tasty and delicious, but also healthy, simple and inviting.

Buffalo Cauliflower Bites

Buffalo cauliflower bites are on the menu for today. These are quick & easy and will delight  your guests – vegetarian or not. In the past, Some recipes for cauliflower buffalo are heavy, they are deep fried and full of oil and just plain unhealthy. Our version of this recipe will still pack in the same flavor and maintain the vegetable’s rich nutritional value without the unhealthy mess.

First, start with the cauliflower. To prep it, de-leave it, wash it, dry it and cut into bite-size pieces. There is no rule on how large or small to cut them, it’s truthfully based on preference.

Simple & Easy Recipe

Preheat your  oven to 400°. Lay the washed, dried and cut pieces out flower side up on a parchment paper covered baking sheet.  Next spray your cauliflower with a little oil spray (Sensei Tip: use olive oil or avocado oil spray).  After sprayed, lightly dust them with salt, pepper and garlic powder.

Once the cauliflower is seasoned and your oven has reached its temp, they go right into the oven for about 15 to 18 minutes until soft.

Remove from oven and transfer into a large bowl to cool down for a few minutes. Once cooled, spoon in buffalo sauce mix until lightly coated. Transfer the cauliflower back onto your original baking sheet and place back into the oven for another 5 to 7 minutes until you see that they are lightly browned on the tips.  Keep a close eye and make sure not to overcook them.  



  • fresh cauliflower head 
  • avocado or olive oil spray 
  • ½ cup buffalo wing sauce
  • ranch dressing (optional)  
  • spices: salt / pepper / garlic powder


  • pre-heated oven at 400°
  • baking sheet 
  • parchment paper 
  • large bowl 
  • platter for serving 
  • toothpicks or small serving fork 

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