Honey-Mustard Glazed Buffalo Cauliflower Bites
Crispy, addictive cauliflower bites coated in a sweet-spicy glaze, perfect for game day or snacking. This American-inspired vegetarian recipe, ready in about 40 minutes, pairs cauliflower, all-purpose flour, hot sauce for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 large head, cut into 1-inch florets cauliflower
- 1/4 cup all-purpose flour
- 3 tbsp hot sauce
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 2 tbsp avocado oil
- 2 tbsp chopped parsley
The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: Preheat oven to 425°F. Line a baking sheet with parchment paper. Toss cauliflower florets with flour, avocado oil, and a pinch of salt until evenly coated.
- Step 2: Spread cauliflower in a single layer on the baking sheet and roast for 25 minutes, flipping halfway through, until golden brown and crispy around the edges.
- Step 3: While cauliflower roasts, whisk hot sauce, Dijon mustard, and honey in a small bowl until smooth. After 25 minutes, remove cauliflower from oven and immediately toss in the sauce until fully coated.
- Step 4: Return to oven for 5 more minutes to set the glaze, then sprinkle with chopped parsley and serve warm.
