Oven-Fried Buffalo Cauliflower Salad

Since the Super Bowl is this weekend, I figured I’d give you a sporty little recipe. oven-fried buffalo cauliflower salad

Oven-Fried Buffalo Cauliflower Salad

But since it’s still January and we’re supposed to be eating healthy — Bueller? Bueller? — I decided to make THIS.

An epic, crispy, spicy salad that’s healthy as hell and anything but boring.


Low-carb solutions are majorly focus at the moment, and this oven-fried buffalo cauliflower salad fits in perfectly. This recipes starts just like my other cauliflower wings recipes — hot honey, honey teriyaki, and parmesan! — but if you’re not familiar, here’s the gist.

You start by breaking down a head of cauliflower into florets, discarding of the stems. Dredge each floret in an almond flour and egg based batter, then roll in seasoned panko crumbs. Transfer to a baking sheet, amply coat in cooking spray and bake! Once they’re nice and crispy, coat each floret in buffalo sauce, then bake for a few minutes more. It’s crazy easy, and in the meantime you can prep the remaining salad ingredients.

Oven-Fried Buffalo Cauliflower Salad

How you build this bad boy is really up to you, but I enjoyed the following combination:

iceberg lettuce, roughly chopped/torn.

halved cherry tomatoes + thinly sliced red onion.

avocado (le DUH)

quick lime rice

crumbled blue cheese + blue cheese dressing

It’s a nice combination of textures and flavors, so I gently recommend you follow the same. And as for the lime rice, it couldn’t be easier! While the buffalo cauliflower bakes, simply cook rice per box instructions, then add fresh lime juice once it’s fully cooked! Simple, satisfying, and adds a nice weight to this salad without overdoing it on carbs.

Oven-Fried Buffalo Cauliflower Salad

All together, this is a fun, fresh, football-friendly meal you can enjoy anytime of year. This is scaled to feed a crowd, OR one person a few days in a row. So get cooking and serve this however serves you best. Xo

Oven-Fried Buffalo Cauliflower Salad


  • 1 small head cauliflower
  • 2 large eggs
  • 1/4 cup + 1 tbsp skim milk (I used 2%)
  • 1/2 cup + 2 tbsps almond flour, sifted
  • 1 1/2 cups panko crumbs
  • 2 tsps garlic powder
  • 1 tsp cayenne pepper
  • a few pinches of salt & pepper
  • 1/2 cup 3/4 cup buffalo wing sauce + more for serving
  • 2 – 3 cups cooked white rice
  • 2 limes, juiced
  • 16 oz butter or iceberg lettuce
  • 2 – 3 avocados
  • 1 lb cherry tomatoes, halved
  • 1 red onion sliced, thin
  • 10 oz blue cheese
  • blue cheese or ranch dressing


  1. Pre-heat oven to 400F. Amply cook a large-rimmed baking sheet with olive oil spray.
  2. On a cutting board cut the cauliflower into florets, discarding of the stems. Next, in a small mixing bowl combine the eggs, skim milk, and almond flour, whisking until smooth. In another mixing bowl combine the panko crumbs, garlic powder, cayenne pepper, and salt & pepper, tossing well until mixed.
  3. One floret at a time, dredge in the batter mixture, then amply coat with panko crumbs before transferring to the greased baking sheet. Repeat until all florets are coated.
  4. Spray the top and sides of each floret with olive oil spray, then bake on oven middle rack for 30 – 35 minutes until crisp and golden. Mid-way through cooking, coat each floret again with olive oil spray.
  5. Once the cauliflower bites are crisp, one at a time dredge each in the buffalo sauce, then return to the baking sheet. Repeat until all bites are covered in sauce. Return to oven and bake for another 5 – 10 minutes until crisp.
  6. Stir the lime juice into the cooked rice while still warm, tasting as you go for your preferred level of tang.
  7. When you’re ready, build your salads with an equal distribution of all ingredients. Enjoy!