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  • Writer's pictureMichele MacGregor

Momma Mac's Cooking Corner: Cauliflower Bites

Updated: Sep 18, 2023

Cauliflower Bites - amanda macgregor - momma mac's cooking corner - food allergy recipes

This cauliflower bites recipe is the perfect star of a vegetarian dish or appetizer! They’re super easy to make and packed with incredible flavor. On top of that, they’re healthy and yummy.

Momma Mac here, and today I am excited to share one of my favorite recipes on the cooking corner - these allergy-friendly Cauliflower Bites. This recipe was originally created with Amanda's help. We made them once, and that is all it took for us to be hooked. It started to become a very frequent recipe in our meal rotation.

Now, we understand how tricky it can be to find tasty treats when dealing with food allergies. Trust me, I went through my fair share of recipes when it came to creating ones that would be safe for Amanda and ones that we all enjoy as a family. That is why when we find a winner, we use it often!

These cauliflower bites are gluten-free, dairy-free, and nut-free. They're crispy, flavorful, and perfectly satisfying. What really makes them is the sauce you use. Originally, when we created this recipe, we made it with Buffalo Sauce. Recently, Joe and Amanda tried it with BBQ sauce. The options are endless. Just think of them as chicken wings. Whatever sauce you would use on chicken wings can be used on these cauliflower bites.

Tips and Variations:

Along with the sauce being interchangeable, so are the spices and even the veggies. Here are some changes you can try:

  • Sprinkle nutritional yeast on the cauliflower bites for a dairy-free cheesy flavor.

  • You can also use this batter and baking method with other veggies like broccoli or zucchini. Get creative!

  • These cauliflower bites are perfect for meal prep. Just reheat them in the oven or air fryer for a few minutes before munching.

Cauliflower Bites - amanda macgregor - momma mac's cooking corner - food allergy recipes

Momma Mac's Cooking Corner:

Cauliflower Bites



  • 1 head cauliflower, cleaned and cut into bite-sized pieces

  • 1 cup dairy-free milk

  • 1 cup gluten-free all-purpose flour

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • Salt and pepper to taste

  • 1 cup sauce of your choosing

  • 1 tablespoon dairy-free butter or palm shortening


  1. Preheat the oven to 450°F. Line a baking sheet with parchment paper and set it aside.

  2. In a large mixing bowl, whisk together the milk, flour, garlic powder, and onion powder until mostly smooth. Having a few lumps is okay. Add a generous amount of salt and some pepper into the batter for one last flavor meld.

  3. Very gently, place the cauliflower in the bowl and lightly toss to completely coat the florets with the mixture.

  4. Place the cauliflower on the baking sheet and bake for 15-18 minutes. Meanwhile, combine the sauce of your choice and the melted butter/shortening in a small mixing bowl.

  5. Carefully remove the hot cauliflower from the oven and brush the sauce mixture on each bite. Then, return the cauliflower to the oven and bake for another 5-8 minutes. Let cool slightly before serving.

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