BBQ Cauliflower Bites

This recipe originally appeared on Real Housemoms, where I am a contributor.

BBQ Cauliflower Bites are a healthy alternative to many of the calorie packed appetizers and side dishes we love and crave.

Low Carb BBQ Cauliflower Bites


 

Just like Buffalo Cauliflower Bites, they are simple to make and can be adjusted to fit your cravings- salty, sweet or even spicy!

BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet!

Let’s be honest for a hot second. Cauliflower on its own isn’t that great. In fact, it kinda tastes like cardboard.

Maybe even worse since it is basically devoid of flavor. But for something like BBQ Cauliflower Bites, this isn’t a bad thing. It means they are a blank canvas waiting to be painted with your delicious sauce!

BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet! #cauliflowerrecipes #bbqcauliflowerbites www.savoryexperiments.com

BBQ Cauliflower Bites are a healthy alternative to many of the calorie ridden appetizers and side dishes we love and crave. Just like Buffalo Cauliflower Bites, they are simple to make and can be adjusted to fit your cravings.

I don’t know about you guys, but every once and while I get a serious craving for chicken fingers. It depends on my mood.

Sometimes I want sweet honey mustard, other times a sweat inducing buffalo and sometimes a tangy BBQ. But since having my daughter (she is now 10 months old) I need to make healthier food choices.

Chicken fingers aren’t on that list. BOO!

BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet! #cauliflowerrecipes #bbqcauliflowerbites www.savoryexperiments.com

BBQ Cauliflower Bites give me a similar texture with a little crispy crunch on the outside and all of the flavor of the sauce without a fraction of the calories. I know that sounds crazy. Cauliflower will never be chicken, but if you close your eyes, you can kinda get the sensation. Work with me here!

One of my favorite parts of BBQ Cauliflower Bites is being able to customize the BBQ sauce. Looking for sweet? No problem! Use a brown sugar or molasses based sauce.

Need some zest in your life? Try a vinegar based sauce. Looking for a few sweat beads, great! Use a spicy and sweet sauce. And if you want to hide your fruit in the this, give my Cran-Blueberry Sauce a whirl!

BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet! #cauliflowerrecipes #bbqcauliflowerbites www.savoryexperiments.com

BBQ Cauliflower Bites are also a winning recipe for potlucks and parties. Serve them with Blue Cheese, Ranch dressing, light ranch or even chipotle ranch for a totally winning platter!

When you are making this recipe, two heads might seem like a lot, but I guarantee you that after you scale them down to just florets, it really doesn’t make that much. You might even opt for 4 heads if making for a crowd larger than four.

I also make Cauliflower Bites as a side dish… because if you are aiming to hide vegetables, pairing them with a sauce it the best way to do it.

They are a fabulous accompaniment for burgers (in lieu of fries), steaks, grilled chicken or even a bacon wrapped pork tenderloin. They are also a great and flavorful addition to any salad to substitute croutons.

BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet! #cauliflowerrecipes #bbqcauliflowerbites www.savoryexperiments.com

If you love this, check out my other recipes that use cauliflower!

close up of cauliflower with green curry sauce

Green Curry Cauliflower Recipe

If you're looking for a roasted cauliflower recipe that doesn't lack on flavor, this Green Curry Cauliflower is it!
See The Recipe!
skillet of cauliflower fried rice

Cauliflower Fried Rice

If you've ever wondered how to make Cauliflower Fried Rice, look no further! This cauliflower fried rice recipe is the perfect way to cut down on carbs!
See The Recipe!
Cauliflower Mac and Cheese is an easy-to-make low carb mac and cheese that follows keto guidelines. A kid-friendly cauliflower side dish! #cauliflowermacandcheese #ketomacandcheese #lowcarbsidedishes www.savoryexperiments.com

Cauliflower Mac and Cheese

Cauliflower Mac and Cheese is an easy-to-make low carb mac and cheese that follows keto guidelines. A kid-friendly cauliflower side dish!
See The Recipe!
BBQ Cauliflower Bites

Tools for making BBQ Cauliflower Bites:

Wood cutting board – wood won’t dull your knives like plastic and if treated properly, has natural antimicrobial properties.

Rimmed Baking Sheet– another kitchen staple! You’ll use this for prep work, roasting and much more. I have 7 at my house.

Parchment Paper – easy clean up!

BBQ Cauliflower Bites on a blue serving platter
BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet! #cauliflowerrecipes #bbqcauliflowerbites www.savoryexperiments.com

BBQ Cauliflower Bites

5 from 11 votes
BBQ Cauliflower Bites make a healthy and quick appetizer or side. Make them zesty, tangy or even sweet!
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

Instructions

  • Preheat oven to 450 degrees. Line a rimmed baking sheet with parchment paper. 
  • In a large mixing bowl, toss cauliflower with BBQ sauce. Try to coat evenly, but pay special attention to the florets and getting sauce into the little cracks and crevices. Shake off any excess. Too much sauce will prevent them from being crispy. 
  • Arrange in a single layer on the rimmed baking sheet. Make sure not to crowd the pan. In order to get crispy pieces, you want to make sure that heat circulates around each piece.
  • Bake for 20-25 minutes or until the florets start to get brown and crispy.
  • Evenly sprinkle ground pepper, fine sea salt and parsley over cooked cauliflower bites.
  • Serve with a side of ranch or blue cheese dressing for a little extra wow factor!
  • If you’ve tried this recipe, make sure to come back and let us know how it was! 

Nutrition

Calories: 137 kcal, Carbohydrates: 32 g, Protein: 1 g, Sodium: 1041 mg, Potassium: 325 mg, Fiber: 1 g, Sugar: 24 g, Vitamin A: 245 IU, Vitamin C: 27.6 mg, Calcium: 35 mg, Iron: 0.7 mg
Author: Jessica Formicola
Calories: 137
Course: Appetizer, Side Dish, Snack
Cuisine: American
Keyword: cauliflower bites
Did you make this recipe?I’d love to see your recipes – snap a picture and mention @savoryexperiments or tag #savoryexperiments!
Jessica Formicola in her ktichen

About the Author

Jessica Formicola

Jessica the mom, wife and chef behind Savory Experiments. You might see her on the Emmy- nominated TV show Plate It! or on bookshelves as a cookbook author. Jessica is a Le Cordon Bleu certified recipe developer and regularly contributed to Parade, Better Homes & Gardens, The Daily Meal and more!

Read More About Jessica

5 from 11 votes (4 ratings without comment)

Join The Discussion

Your email address will not be published. Required fields are marked *

Recipe Rating




Questions and Reviews

  1. 5 stars
    Ths is such a great recipe! I made this last night, and the kids practically swallowed them whole. And they don’t even like cauliflower!

  2. 5 stars
    Wow so much flavor here! Definitely great to switch things up from chicken and get in a few more veggies.