These Parmesan Cauliflower Buffalo Bites are everything you want in an easy Thanksgiving appetizer; spicy, crispy, cheesy, and absolutely addictive. They’re proof that healthy eating can still be bold and satisfying.
As a nutrition coach, I love sharing recipes that help you add more vegetables to your holiday table without feeling like you’re missing out. These healthy appetizers are packed with fiber, flavor, and texture, making them a perfect option for vegetarian Thanksgiving guests or anyone looking for a lighter alternative to wings.
Pair them with a quick Greek Yogurt Ranch for a high-protein, creamy dip that rivals any buffalo chicken dip. You’ll be surprised how much everyone loves these, even the non-vegetarians.
Ingredients
You’ll need:
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1 large head cauliflower, cut into bite-sized florets
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2 tablespoons olive oil
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¼ cup (25 g) grated Parmesan cheese
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½ teaspoon garlic powder
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½ teaspoon smoked paprika (optional)
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½ teaspoon salt
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¼ teaspoon black pepper
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¼ cup (60 ml) hot sauce (such as Frank’s RedHot)
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2 tablespoons melted butter (or olive oil for dairy-free)
For the Greek Yogurt Ranch:
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½ cup (120 g) plain Greek yogurt
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2 tablespoons milk (or water to thin)
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1 tablespoon lemon juice
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1 teaspoon dried dill
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½ teaspoon garlic powder
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½ teaspoon onion powder
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Salt and pepper, to taste
Substitutions & Simple Swaps
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Cauliflower: Use frozen florets (thawed and dried well) if fresh isn’t available.
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Parmesan: Swap for pecorino cheese or nutritional yeast for a dairy-free or vegan version.
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Butter: Replace with olive oil or vegan butter.
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Hot sauce: Any buffalo-style sauce works; adjust spice level to taste.
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Greek yogurt: Use dairy-free yogurt (coconut or almond-based) for vegan ranch.
Step-by-Step Method
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Preheat the oven
Set your oven to 425°F (220°C) or Set your Air Fryer to 400°F (200°C) for 3 minutes . Line a large baking sheet with parchment paper for easy cleanup.
Coach Tip: A hot oven is key for that crisp finish, especially with cauliflower. -
Prep the cauliflower
In a large bowl, toss the cauliflower florets with olive oil, Parmesan, garlic powder, smoked paprika, salt, and pepper until well coated.
Coach Tip: Make sure every floret is coated — this helps with even browning and crisp texture. -
Roast or Air Fry until golden
Spread the cauliflower in a single layer on the baking sheet. Roast for 20 minutes, flipping halfway through for even color. To Air Fry Arrange in a single layer (work in batches if needed). Cook for 12–15 minutes, shaking the basket halfway through.
Coach Tip: For softer bites, place an oven-safe dish of water on the lower rack to add steam. -
Make the buffalo sauce
In a small bowl, whisk together hot sauce and melted butter (or olive oil). -
Toss and finish
Remove the roasted cauliflower from the oven or Air Fryer and toss it in the buffalo sauce. Return to the baking sheet and roast for an additional 5 minutes to set the glaze. Return to the air fryer for 2–3 more minutes to crisp and set the glaze.
Coach Tip: This last step caramelizes the sauce for that restaurant-style finish. -
Make the Greek Yogurt Ranch
In a small bowl, mix Greek yogurt, milk, lemon juice, dill, garlic powder, onion powder, and seasoning. Adjust thickness with more milk if desired. -
Serve and enjoy
Transfer your Parmesan Cauliflower Bites to a platter and serve hot with Greek yogurt ranch on the side.
Tips & Variations
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For extra crispiness, toss cauliflower in 1–2 tablespoons of cornstarch before roasting.
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To make them vegan, use olive oil instead of butter and a dairy-free yogurt for the dip.
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Add a sprinkle of chopped parsley or chives before serving for a pop of color.
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Prefer baked over fried? These baked cauliflower bites are naturally lighter yet still crunchy.
Storage, Serving & Reheating
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Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
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Reheating: Reheat in an air fryer or 400°F (200°C) oven for 5–7 minutes until crisp again.
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Freezing: Not ideal, they lose their texture after thawing.
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Serving: Best enjoyed fresh from the oven with plenty of dip.
FAQs
Can I make these vegan?
Yes. Replace the Parmesan with nutritional yeast and use olive oil instead of butter. For the dip, use a dairy-free yogurt base.
My buffalo bites aren’t crispy. What can I do?
Make sure your cauliflower is completely dry before coating. Overcrowding the baking sheet can cause steaming instead of roasting, give each piece space. You can also add a tablespoon of cornstarch for a crunchier texture.
Can I make these in the air fryer?
Definitely. Cook the coated cauliflower at 400°F (200°C) for about 15 minutes, shaking halfway. Toss in the buffalo sauce afterward and cook 2–3 more minutes.
Are these good for Thanksgiving?
Yes! They’re one of my favorite vegetarian appetizers for Thanksgiving, bold in flavor, easy to make, and a nice change from heavier dishes.
Some Useful products I have found for this recipe:
This Dual Air Fryer by Swan is my go to for any recipe that requires that extra level of crispeness.
Parmesan Cauliflower Buffalo Bites with Greek Yogurt Ranch
These Parmesan Cauliflower Buffalo Bites are everything you want in an easy Thanksgiving appetizer; spicy, crispy, cheesy, and absolutely addictive. They’re proof that healthy eating can still be bold and satisfying.
As a nutrition coach, I love sharing recipes that help you add more vegetables to your holiday table without feeling like you’re missing out. These healthy appetizers are packed with fiber, flavor, and texture, making them a perfect option for vegetarian Thanksgiving guests or anyone looking for a lighter alternative to wings.
Ingredients
- 1 large head cauliflower, cut into bite-sized florets
- 2 tbsp (30 ml) olive oil
- 25 g (¼ cup) grated Parmesan cheese
- ½ tsp garlic powder
- ½ tsp smoked paprika (optional)
- ½ tsp salt
- ¼ tsp black pepper
- 60 ml (¼ cup) hot sauce (Frank’s RedHot or similar)
- 2 tbsp (30 g) melted butter or olive oil
- Greek Yogurt Ranch:
- 120 g (½ cup) plain Greek yogurt
- 2 tbsp (30 ml) milk or water
- 1 tbsp (15 ml) lemon juice
- 1 tsp dried dill
- ½ tsp garlic powder
- ½ tsp onion powder
- Salt and pepper, to taste
Instructions
Preheat the oven
Set your oven to 425°F (220°C) or Set your Air Fryer to 400°F (200°C) for 3 minutes . Line a large baking sheet with parchment paper for easy cleanup.
Coach Tip: A hot oven is key for that crisp finish, especially with cauliflower.
Prep the cauliflower
In a large bowl, toss the cauliflower florets with olive oil, Parmesan, garlic powder, smoked paprika, salt, and pepper until well coated.
Coach Tip: Make sure every floret is coated — this helps with even browning and crisp texture.
Roast or Air Fry until golden
Spread the cauliflower in a single layer on the baking sheet. Roast for 20 minutes, flipping halfway through for even color. To Air Fry Arrange in a single layer (work in batches if needed). Cook for 12–15 minutes, shaking the basket halfway through.
Coach Tip: For softer bites, place an oven-safe dish of water on the lower rack to add steam.
Make the buffalo sauce
In a small bowl, whisk together hot sauce and melted butter (or olive oil).
Toss and finish
Remove the roasted cauliflower from the oven or Air Fryer and toss it in the buffalo sauce. Return to the baking sheet and roast for an additional 5 minutes to set the glaze. Return to the air fryer for 2–3 more minutes to crisp and set the glaze.
Coach Tip: This last step caramelizes the sauce for that restaurant-style finish.
Make the Greek Yogurt Ranch
In a small bowl, mix Greek yogurt, milk, lemon juice, dill, garlic powder, onion powder, and seasoning. Adjust thickness with more milk if desired.
Serve and enjoy
Transfer your Parmesan Cauliflower Bites to a platter and serve hot with Greek yogurt ranch on the side.
Notes
- For extra crispiness, toss cauliflower in 1–2 tablespoons of cornstarch before roasting.
- Turn these into air fryer cauliflower parmesan bites by cooking them at 400°F (200°C) for about 15 minutes, shaking halfway through.
- To make them vegan, use olive oil instead of butter and a dairy-free yogurt for the dip.
- Add a sprinkle of chopped parsley or chives before serving for a pop of color.
- Prefer baked over fried? These baked cauliflower bites are naturally lighter yet still crunchy.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in an air fryer or 400°F (200°C) oven for 5–7 minutes until crisp again.
- Freezing: Not ideal, they lose their texture after thawing.
- Serving: Best enjoyed fresh from the oven with plenty of dip.
Nutrition Information:
Yield: 8Amount Per Serving: Calories: 120Total Fat: 8gSodium: 390mgCarbohydrates: 8gFiber: 2gSugar: 3gProtein: 5g
Looking for more Thanksgiving Appetizers? Why Not Try These:
- Hot Honey Roasted Brussels Sprouts Skewers
- Turkey Cranberry Pinwheels
- Cheesy Zucchini Fritters
- Mini Turkey Meatballs with Cranberry Glaze
- Caramel Apple Chips with Cinnamon Cheesecake Dip
Healthy appetizers don’t have to be boring, these crispy cauliflower bites are a perfect example. They’re full of flavor, satisfying, and easy to make ahead for your next gathering. Whether it’s a Thanksgiving appetizer or a weeknight snack, this one’s a keeper.
Alex x
