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Keto Buffalo Cauliflower Bites

On Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers and Koops’ Mustard! Alane uses ingredients from her home to create this delicious Keto Buffalo Cauliflower Bites recipe with Yellow Koops’ mustard!

This recipe is sponsored by Koops’ Mustard. Order their mustard at koopsmustard.com or on Amazon.

My new favorite healthy appetizer

keto buffalo cauliflower bites
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Whole30, paleo, gluten-free, dairy-free, and Keto Buffalo Cauliflower Bites are so delicious! It is my new go-to appetizer that is spicy, low-carb, veggie-packed, and so good for you! You’ll be ready to eat in 30 minutes flat!

I love anything spicy and all things hot sauce and cauliflower buffalo bites were something that I’ve wanted to try for a long time. I finally had my chance when I had a whole head of cauliflower to use up and knew the Super Bowl was coming up. What’s better for game day than anything smothered in Buffalo sauce!? I couldn’t believe how easy these buffalo cauliflower bites were to throw together – the majority of the time spent on them is them cooking in the oven! The prep time is so quick!!

I made my own version of buffalo sauce using Koops’ Mustard and my favorite Yellowbird Hot Sauce. It came out so good, that I’ve considered putting it on everything I’ve cooked lately. Wraps, eggs in the morning, salads….but back to the keto buffalo cauliflower bites.

Simply throw the sauce ingredients into a bowl, mix well, coat the cauliflower florets, and put them in the oven! These reheat beautifully if you have leftovers, but you may find that you won’t make it to having leftovers. These will go fast!

Even though I used the Koops’ Yellow Mustard in this recipe, you can experiment with any of the Koops’ Mustards! Some other ones that I think would be great in this recipe are:

I also love eating these as a side to a BurgerFit burger. I recently made a salad with these buffalo cauliflower bites chopped in it and a BurgerFit burger on top. It was delicious! It is a perfect addition to my Go-To Salad.

The Yellow Birds Habanero sauce is not for the faint of heart! It is one of their spicier hot sauces (these were too spicy for my 5 yr old). They do have more mild hot sauces that are just as delicious if you want to use those instead.

If you like things hot, this recipe is for you. – Alane

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keto buffalo cauliflower bites
5 from 2 votes

Buffalo Cauliflower Bites

This Buffalo Cauliflower Bites recipe is Whole30, paleo, keto, gluten-free, and dairy-free! My new go-to appetizer that that is spicy, low-carb, veggie packed, and so good for you! You'll be ready to eat in 30 minutes flat!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Appetizer, Snack
Cuisine: American
Keyword: bites, buffalo, cauliflower, Dairy-free, Gluten-free, keto, paleo, whole30
Servings: 4 servings
Calories: 127kcal


Large bowl
Baking sheet
Measuring spoons
Liquid measuring cups



  • Preheat oven to 425 degrees.
  • In a large bowl mix, add all ingredients except the cauliflower. Stir until fully combined. Then add cauliflower and thoroughly coat the florets with the sauce.
    keto buffalo cauliflower bites
  • Evenly spread the coated cauliflower on a baking sheet and bake in the oven for 25 minutes, flipping halfway through.
    keto buffalo cauliflower bites
  • Optional: Serve with homemade ranch or buffalo dressing.
    Left Blog Image for all BF blogs


  • If you have sensitive palettes to feed, use a more mild hot sauce. We love the siracha blend from Yellow Birds and it is less spicy than the habanero.
  • For a touch of sweetness to your buffalo cauliflower, add a tablespoon of maple syrup or honey.


Calories: 127kcal | Carbohydrates: 1g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Sodium: 1mg | Potassium: 13mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!
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BurgerFit Tip

For a touch of sweetness to your buffalo cauliflower, add a tablespoon of maple syrup or honey.

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Meet our Founder & Koops'

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Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

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Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


  • DDK_GirlinTown says:

    5 stars
    Oh wow, finally a food that is Whole30, paleo, keto, gluten-free, and dairy-free! It couldn’t get any better than this – I feel like I found the perfect recipe website to help me reduce this stubborn weight. I can’t weight to see actual results!

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